Phoenix Arizona Personal Training >> The Body Firm >> Exercise Routines

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20 Minute Workout (bands & stability ball)

Golf Conditioning Program

Side Plank w/ Abduction

a) Lay on side with the right leg pulled back and the left hand on the hip with the shoulder back. Align right elbow directly under shoulder. Right hip should up so the shoulder and knee form a straight line.

b) With the abdominals drawn in, raise the left leg about one foot off the ground. Keeping the foot pointed straight ahead, pause at the top before returning to the starting position. Repeat 10-20 times, switch sides and repeat.

Bicep Curl

a) Stand in position with the feet shoulder-width and the knees and hips slightly bent. Keeping the weight on the heels with the abdominals pulled in and the arms extended in front of the body.

b) With the hands relaxed contract the biceps and pull the lower arms as far as they will go without moving the upper arms. Pause, continue to contract the biceps and slowly return the arms back to the original start position. Repeat

Squat to Row

a) Place the feet shoulder-width, abdominals drawn in, knees bent and arms extended. Note the weight is in the heels and the knees should not be past the toes.

b) Extend the legs, elevate your body and pull the shoulder blades together. Keep the arms close to the side of the body until the elbows are about straight down from the shoulders. Slowly return to the squat position. Repeat.

Reverse Lunge to Shoulder Press

a) Place resistance band under the right foot and hold with the right hand. The left knee should be about 6 inches from the floor and behind the left glute. Keep the hips level and the spine straight.

b) With the weight under the right ankle, come to an upright position while extending the right arm. Balance, hold and slowly return to the starting position. Repeat for desired number of repetitions and switch sides.