Proper movement is essential towards living a pain free life and to keep you on the golf course.  This is a guide to help you figure out the proper way to warm-up before a workout or a round of golf.  

The easiest way to apply this information is to pick one exercise from each category and to go through the exercises two times each.  It's important to alternate linear and lateral days to make sure that we target the entire body.  

The first category would be "POWER"; in golf distance is a major key towards lower scores.  Furthermore, the human body is made up of fast and slow twitch muscle fibers.  Fast twitch muscle fibers are known as type II muscle fibers and slow twitch fibers are known as type I muscle fibers.  Power exercises essentially turn the switch on for the muscle fibers we are looking to use in a workout but also in a round of golf.  

Power Exercises (Linear):

Power Exercises (Lateral):

The second category would be the "CORE"; it is important to make sure that your core is activated and that you have a nice stable base going into a workout or a round of golf.  

​Core (Linear):

Core (Lateral):

The third category would be your "HIPS".  The hips are meant to extend, flex, and rotate.  Practicing and working on these exercises below will allow the hips to do these movements with more fluidity.     

​Hips (Linear):

Hips (Lateral):

The last category would be "COORDINATION".  It is important to make sure the nervous system is working properly to allow the "Mind & Body" to cooperate properly.  In simple terms, you need the body to be able to do what you want it to do; coordination exercise's help to wake this connection up!  

Coordination (Linear):

Coordination (Lateral):

​Disclaimer:
 
The reader should be cautioned that there is an inherent risk assumed by the participant with any form of physical activity. With that in mind, those participating in strength and conditioning programs should check with their physician prior to initiating such activities. Anyone participating in these activities should understand that such training initiatives may be dangerous if performed incorrectly. The author assumes no liability for injury; this was put together for educational purposes. It’s important for participants to have full knowledge, understanding, and appreciation of the dangers involved with physical activity.