Get Golf Fit: Week 3 Instructions & Exercises
By: Golfshake Editor | Fri 06 Mar 2020
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Welcome to week 3 of our Get Golf Fit series with fitness expert Jon Ship. Jon talks through the next 2 drills which make up the routine for the third week in the Get Golf Fit series. Watch the introduction above then complete the 3 exercises below and follow the additional instructions. These should be used in conjunction with previous weeks exercises.
This week the exercises are a bit more advanced due to building the foundation from the previous exercise videos. We use resistance bands to add load and make the board work harder in the positions required. The reps are also reduced to 10-12 reps and recovery increases to 30-40 secs with sets of 2-3 dependant on fitness level.
Week 3 Exercises
Exercise 7 - Resistance Bands
This video focused on the use of resistance bands adding load to help create force and a more stable base in the swing. With the bands aim to create enough resistance around the legs so they feel like they’re working but the knees don’t collapse in.
Equipment required: Resistance bands
Process:
- One band placed around legs just above knees
- Grip for the band in the hands left palm closed right palm open
- Pull and create as much tension in the band as possible
- Take back pull with the right hand and resist as much as possible with the left hand
- Key as always in the take back left shoulder down
Complete:
- 10-12 repititions of this exercice followed by 25-30 second rest
- Aim for 3 sets of the 10-12 reps
- Ideally complete this drill 3 times a week
Important:
- Always go to ranges that are comfortable and feel good
- See disclaimer below
Exercise 8 - Stability Exercise
This exercises using the resistance bands to challenge leg stability.
Equipment required: Resistance Bands
Process:
- Bands around just above knees maintain lunge position and maintain the resistance in the band
- Create as much tension and keep the tension in the back
- Keep left shoulder down in take back
Complete:
- 10-12 repititions of this exercice followed by 25-30 second rest
- Aim for 3 sets of the 10-12 reps
- Ideally complete this drill 3 times a week
Important:
- Always go to ranges that are comfortable and feel good
- See disclaimer below
The Get Golf Fit series was filmed in conjunction with Jon Ship. To find out more about Jon's golf specific programme visit: www.jsgolffit.co.uk
Important Disclaimer:
As with all exercise programs, when using exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness programme. By performing any fitness exercises, you are performing them at your own risk. Golfshake, Jon Ship and jsgolffit.com will not be responsible or liable for any injury or harm you sustain as a result of this fitness programme, individual videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
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