Physical training for a very active person

Duration 60 minutes, with elastic tubes/bands, Swiss ball, weighted ball (medicine ball), dumbbells and box or step; to be done 2 or 3 times a week depending on your physical condition.

Warm-up (8 min, i.e., 2 min per exercise)

• Lunges with torso rotation and light weighted ball 2 x 8 repetitions;
• Leg swings 2 x 10 each side;
• Open Books 1 min each side;
• Plank hold, simultaneous bending of opposite arms and legs 2 x 30 sec each side.

Main exercises (40 min)

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If you experience discomfort, reduce the number of repetitions or the duration of the exercise and perform only one set. To avoid injury and to preserve your range of motion (which is very useful in golf), start with an easy-to-stretch resistance band, a light dumbbell, or a light weighted ball, and increase the resistance or weight only very gradually. Similarly, begin with a low box or step and increase the height very gradually.

If discomfort persists, return to an easier level.

If pain or inflammation develops and persists, consult a kinesiologist or physiotherapist.

Always work both sides (both legs or arms, left-handed and right-handed golfer position) to avoid a muscular imbalance that can cause problems.

Dead Bug with resistance band 2 x 10 repetitions on each side;

Trunk rotation with elastic band in knight position 2 X 8 repetitions on each side;

Arm rolls on a Swiss ball 3 x 8 repetitions;

Downward swing with weighted ball 4 X 5 on each side;

5 weighted ball throws, 2 x 5 repetitions on each side for each of the 5 throws;

Bulgarian squat with dumbbells 3 x 8 repetitions with each leg;

Push-ups with a Swiss ball under your hands, 3 x 8 repetitions; or Push-ups with a Swiss ball under the legs, 3 x 8 repetitions;

Lunge pull 3 x 5 repetitions per leg placed in front;

Rapid knee raises on a step or box, 2 x 10 repetitions for each leg;

Backswing with elastic band 2 x 8 repetitions on each side;

Front arm swing down with elastic 2 x 8 repetitions on each side (left-handed and right-handed).

Yoga postures and cool-down (12 min, i.e., 2 min per posture)

Child’s posture;

Downward-facing dog;

Elongated torsion;

Low slit;

Butterfly pose;

Slow breathing while lying on your back.

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