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BIKE
Trevor will usually warm up 5 to 10 minutes prior to working out. If we are adding cardio work to our session he will spend about 25 minutes on the bike or climber before we get started. A five to ten minute exercise bike or brisk walk prior to working out is essential to warming up the muscles; this will help to decrease injury and stiffness.
SHOULDER STRETCH
This is an excellent stretch for the upper back and shoulder and as you can see it is very specific to the golf swing. Here Trevor uses a medium width band looped around a bar and around his wrist to stretch out the areas of the shoulder and back. Trevor leans into a stretch focusing on releasing and lengthening the shoulder and upper back (or deltoid and lat) muscles. This is a specific stretch for the golf swing. It mimics the shoulder turn at the top of the back swing. Good shoulder rotation helps take the stress off of your lower back, especially with the follow through. As Trevor leans into the stretch, the band lengthens allowing him to control the tension. This results in a deeper and longer stretch throughout the targeted area.
FRONTAL PLANE STRETCH
Here I am assisting Trevor as he performs an advanced hip flexor stretch. As you can see in this photo, Trevor is extremely flexible, and he works hard at it, but it also shows why he is a great athlete. In this stretch one band attaches to the ankle and another to the wrist. It targets the hip flexors, abdominals, and chest. This is a great stretch along the frontal plane of the body, which tends to be shortened and tight in most active golfers. The use of the bands helps him control the tension of the stretch. Looser hip flexors will help promote a better hip turn, and more flexibility in the chest area will aid a better position at the top of the back swing. Once again, flexibility in both of these positions will help take the stress off of your lower back.
OVERHEAD TRICEPS EXTENSION
Here you see Trevor performing an advanced Tricep extension using a cable and ultra light band. While doing this exercise, the addition of the flex band makes the tension increase dynamically allowing Trevor to accelerate and fire through the movement developing strength and speed in the muscle. This will add power to the downswing. The flex band is looped around the cable handle and on the apparatus bar. As Trevor extends through the exercise the band tension increases causing his stabilizer muscles in his shoulder as well as triceps to work even harder.
BICEP CURLS
Here Trevor works on symmetry with his arm strength. Having balanced muscles in the arm, triceps and biceps, is key in maintaining an overall athletic body. Good symmetrical arm strength is also a great preventative measure against the stresses that can cause irritation and even injury to the elbow. The use of flex bands is important in this exercise because of their ability to maintain tension at the end of the movement. As the flex band pulls at the end of this movement, it helps keep his biceps stretched and flexible. Strong biceps, and even biceps with some bulk, are okay for the golfer, as long as they stay flexible.
SHOULDER T’s
To begin this exercise, Trevor starts with an ultra light band around each wrist attached to a stationary bar. He starts with wrists at thigh height and draws each wrist simultaneously up to shoulder position. This is an excellent preventative exercise because you strengthen the small muscles that protect the rotator cuff as well as develop upper body strength (rear deltoids) that helps develop good golf posture. The band around his ankles allows him to also work core stabilization by engaging the legs, hips and deep core muscles. Strong shoulders will add power to the golf swing and will help hold the right position at the top of the back swing. There is an immense amount of force created during the downswing and impact, having strong shoulders is a great way to prevent golf specific injuries.
MILITARY PRESS
This is one of the more heavy exercises we will use to develop more strength and muscle mass to promote an overall balanced athletic body. The use of the flex bands here is important because it makes the exercise more fluid and tougher. The change in the tension at the top of the movement pulls the weight down faster than gravity alone. This promotes speed in the down movement and helps recruit the eccentric fast twitch fibers in the muscle.
HIGH CABLE PULL
This exercise also strengthens the back of the shoulder muscle, but of equal importanceit works the core muscles through the same plane as the golf swing. All of which are crucial for power and stability in the movement. In addition to the cable, flex bands are attached to add resistance and explosion to the exercise. Also, because we use a natural movement here, it makes it a good safe exercise for the rear deltoids and core strength.
ABDOMINAL CRUNCH
Use of the band during abdominal crunch on a stability ball increases
development of upper and lower abdominals as well as the obliques. Again the use of the bands here allows you to control the tension for a more dynamic core strengthening exercise. Core strength is a key element in protecting the spine, creating speed and stabilizing the body.