31-min Cardio HIIT and Smooth Swing Workout (Cardio 001)
Cardio and Endurance Routines • 31m
The Importance of Cardio and Endurance Exercise for Golfers-
The American Heart Association recommends that everyone reach a minimum of 30 minutes of some form of cardiovascular exercise 5 to 7 days per week.
Golf, although not thought of a strenuous activity, requires a higher level of fitness than most people would think.
Firstly, in a single round, a golfer will swing an estimated average of 300 swings (including practice swings). And they may even walk eight thousand yards which is the equivalent of four to five miles.
Secondly, swinging a club over and over again twists the neck, back, shoulders and arms unnaturally. So the physical stress loads become substantial, therefore overall fitness and endurance play a critical role in the game.
Thirdly, stronger, fitter, more flexible athletes hit a ball further and straighter. They have better touch around the greens. They also respond better under pressure, in the closing holes, for example, then do their weaker counterparts.
The point of a warmup is to elevate your heart rate to get blood flowing to warm muscles so they are loose and supple, so it is easier to swing.
1. Side Flexion on Incline Slope
2. Upper Body Rotation on Incline Slope
3. Squat and Reach on Incline Slope
4. Around the World on Incline Slope
5. Alternating Squat on Incline Slope with Elevated Slope
6. Squats with Heels Elevated on Slope
7. Core Backswings on Up and Down Slope
8. Static Calf Stretch
9. Static Calf Stretch with Rotation
10. Practice Swings.
In this workout, you will be doing a series of Cardio HITT exercises that are low impact using the CardioGolf Slope.
1. Alternating Knee Drive
3. Side Step Repeater
4. Curtsy Lunge to Side Lunge
5. Side to Side Step
6. Core Punches with Split Stance
7. Squat with Reach
8. Golfer Burpees
Groove Your Swing-
In this workout, you will be doing a series of swing drills using the CardioGolf Shortee Club and Slope.
1. Back Arm Only on Upslope
2. Back Arm Only on Downslope
3. Front Arm Only on Upslope
4. Front Arm Only on Downslope
5. Backswing on Upslope
6. Full Swing on Downslope
7. Load, Hold and Swing Drill
8. Wide Takeaway Drill (Y Arms)
9. Wrist Hinge Drill (Y to L)
10. Weight Shift Drill (Step and Swing)
11. Initiation of Downswing Drill (Pump)
12. Impact Drill (Stop at Impact)
13. Tempo Drill (Flow)
14. Swing Positions
15. Speed Progression Drill
16. Max Speed Drill
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