Golf Fitness Training Programs at Body Balance for Performance » Exercises

Technology Exercise Station

David Ostrow — Mon, 23 Jan 2012 00:25:15 +0000

40 Yard Shot	100 Yard Shot	Find the Treasure	Kinematic Sequence
Longest Drive	Pelvic and Torso Turns	Pelvic Bend	Run Round the Track
Weight Shift Analysis

Saint Andrews Exercise Course

David Ostrow — Mon, 23 Jan 2012 00:08:56 +0000

Agility Ladder	Wheel Barrows	Plank	Straddle Jumps
Hip Twister	Striking Medium Ball	Power/Accuracy Throw	Bean Bag Toss

TPC Sawgrass Exercise Course

David Ostrow — Mon, 23 Jan 2012 00:07:05 +0000

Obstacle Course	Figure 4 Walks Reverse	Lateral Bounding w/ Stick	Side Stepping
Tip the Giant	Gold Train	Bouncing Ball Tennis Stroke	Dodge Ball

Pine Valley Exercise Course

David Ostrow — Sun, 22 Jan 2012 23:51:22 +0000

Group Reaction Ball	Kneeling on Ball	Side Plank Challenge	Half Kneeling Bounce Pass
Happy Gilmore Swings	Kneel Chest Pass Med Ball	TRX Pull-ups	Frisbee Toss

Pebble Beach Exercise Course

David Ostrow — Sun, 22 Jan 2012 23:43:10 +0000

Agility Ladder Serise	Immovable Rock	Jump Rope	Skipping
Tug Of War	Hula Hoops	Ball Striking	Rip n Grip Throwing

Merion Exercise Course

David Ostrow — Sun, 22 Jan 2012 23:34:10 +0000

Agility Ladder Series	Bosu Squat	V-Sits	Forward Lunge
Small Ball Striking	Frisbee Throw	Sit-up and Throw	Bean Bag Toss

Celtic Manor Exercise Course

David Ostrow — Sun, 22 Jan 2012 23:31:49 +0000

Obstacle Course	Log Rolls	Table Tops	Split Jumps
Back to Back Passing	Quick Cricket Strike	Football Throw	Putting Visualization

Carnoustie Exercise Course

David Ostrow — Sun, 22 Jan 2012 23:19:06 +0000

Agility Reaction Ball	Balance Bosu	Core Strength Swimmer	Jumping Hip Twister
Rotation Russian Twists	Rip n Grip Shots	Shovel Pass	Visualization Bowls

Augusta Exercise Course

David Ostrow — Sun, 22 Jan 2012 23:07:09 +0000

Agility Fakeout	Balance Lateral Bounding	Jumping Box Jumps	Karoke
Sumo Wrestling	Back to Back Rotation	Hockey Stick Hits	Overhead Bounce Pass

Aronimink Exercise Course

David Ostrow — Sun, 22 Jan 2012 22:49:31 +0000

Agility Color Call	Balance Skiers	Core Push-up Challenge	Visualization Bowling
Striking Rip n Grip	Throwing Med Ball Smash	Lower Body Mobility/Squat Jump	Upper Body Mobs and Swiss Ball Push-up

Junior Golf Circuits

David Ostrow — Sun, 22 Jan 2012 22:31:26 +0000

Aronimink Course	Augusta Course	Carnoustie Course
Celtic Manor Course	Merion Course	Pebble Beach Course

Pine Valley Course

TPC Sawgrass Course

St. Andrews Course

Technology Course

Exercise Matricies

David Ostrow — Sun, 22 Jan 2012 18:30:22 +0000

Animal Warmup

Dynamic Flexiility

Lower Body Strength Matrix	Simple Balance Matrix	Stability Matrix One	Stability Matrix Two
Total Body Matrix	Upper Body Strength Matrix	Turkish Get-up

Re-education and Stability

David Ostrow — Mon, 29 Aug 2011 18:05:35 +0000

Glutes and Hip Re-education
Prone Hip Extension	Supine Adductor Squeeze	Deer in the Headlights
Bridge with Leg Extension	Bridge with March	3 Position Bridge

Supine Bridge	Bridge Leg Extension	Assisted Single Leg Bridge	Single Leg Bridge - Core Activation	RNT Single Leg Bridge	Straight Knee Hip Rotation
Bent Knee Hip Rotation	Hip Windshield Wipers	Bridge on Ball	Supine One Leg Bridge on Ball	Hip Lifts	Bridge on Ball Bent to Straight Knee
Bridge on Ball Marching	Straight Leg Bridge on Ball	Straight Leg Bridge March on Ball	One Leg Bridge Bent to Straight Knee	Supine Push Pull	Reach and Glide
Squat Progressions
Criss Cross Deep Squat	Deep Squat Arm Reach	Deep Squat Heels Up Arm Raise	Deep Squat Lat Raise	Dumbbell Deep Squat	Wall Sit with Arm Slide
Core – Abdominals – Trunk Rotation
Lower Abdominal Level One	Lower Abdominal Levels 2-4	Lower Abdominal Level 5	Lower Abdominal Level 6-7	Supine to Prone Rolling Lower Body	Supine to Prone Rolling Upper Body
Prone to Supine Rolling Lower Body	Prone to Supine Rolling Upper Body	Starfish Pattern One	Starfish Pattern Two	Assisted Curl-up	Abd Abdominal Hollow
Pelvic Tilts Supine	Supine Chop	Supine Flexion and Extension	Supine Lift	Side Lying Rotation	Open Books
Cats and Dogs	Bird Dog Hip Extension	Bird Dog Arm Raise	Bird Dog Opposite Arm/Leg	4-Point Opposite Arm/Leg	Assisted Straight Leg Raise
Straight Leg Raise Core Activation	Assisted Side Leg Raise Core Activation	Gentle Ab Roller	Around the Worlds	Deadbug Sequence	Tall Kneeling Diagonals
Tall Kneeling D1 Extension	Tall Kneeling D1 Flexion	Tall Kneeling Flexion and Extension	Tall Kneeling D2 Extension	Tall Kneeling D2 Flexion	Tall Kneeling Lift
Tall Kneeling Chop	Half Kneeling Chop No Rotation	Chop Half Kneeling Rotation	Half Kneeling Chop	Half Kneeling Lift	Lifts No Rotation Half Kneeling
Lifts Half Kneeling Rotations	Half Kneeling D2 Extension	Half Kneeling D2 Flexion	Half Kneeling D1 Extension	Half Kneeling D1 Flexion	Half Kneeling Rotation
Chop Lunge Stance No Rotations	Chop Rotation Lunge Stance	Seated Spine Rotations	Leg Lowering	Dynamic Hamstring	Toe Touch Heels Up
Toe Touch Toes Up	Toe Touch Progression	RNT Single Leg Toe Touch
Shoulders – Shoulder Blades and Thoracic Spine
Foam Roll Scap Stability	Foam Roll Scap Depression	Reach Roll Lift Down	Reach Roll Lift Up	Prayer Stretch Arm Lift	I-Y-T-W Swiss Ball
L's on Swiss Ball	W's on Swiss Ball	Y's on Swiss Ball	T's on Swiss Ball	Resisted All Fours Diagonals	Resisted Scap Diagonals
Resisted All Fours Hip Extension	Resisted All Fours	Resisted All Fours Reach	The Twist	The Twist 2	Reach Roll Lift Assisted
Superman	Up Lift Hold	Prone Over Ball Extension	Shoulder Swivels
Balance and Posture
Seated Balance Leg Extension	Assisted DF/PF	Wall Sit Arm Slide	Resisted PF/DF	Elevated Heel Taps	Seated Balance on Ball
Set-up 1	Set-up 2	Figure 4 Walks	Feet Together Trunk Rotations	Backswing/Follow Through on Beam	Rotation on a Beam
Balance on a Beam	Rotation Ball Between Knees	Swiss Ball Kneeling	Oscillations at the Top	Address Posture Oscillations	Rotations on Ball
Foam Roll Rotations	Address on Foam Roll	Address on Beam	Turn on a Beam	Core Single Leg Stance	Stork Turns
Stork Turn Supported	Lower Body Kinematic Sequence Drill	Upper Body Kinematic Sequence Drill	Ball Release Impact Drill	Hip Twister Supported	Hip Twister
Trunk Rotation Feet on Line	Hip Lead Impact Drill	Impact Position Hip Swivels	Oscillation for Isometric Stabilization	Leg Overs	Butterfly Wings

LTAD Smash

David Ostrow — Fri, 17 Sep 2010 22:05:06 +0000

Aronimink Course

Agility- Color Call

Balance- Skiers

Core Strength- Push-Up Challenge

Lower Body Mobility And Stability- Squat Jumps

Striking- Rip’N'Grip Long Iron Shot

Throwing- Medicine Ball Smash

Upper Body Mobility And Stability- Swiss Push-Ups

Visualization- Bowling

Merion Course

Agility- Ladder Series 3

Balance- Bosu Squats

Core Strength- V-Sits

Lower Body Mobility And Stability- Forward Lunge

Striking- T-Ball With Small Ball

Throwing- Frisbee Throw

Upper Body Mobility And Stability- Sit Up And Throw

Visualization- Bean Bag Toss

Pine Valley Course

Agility- Group Reaction Ball

Balance- Stability Ball Kneeling

Core Strength- Side Plank Challenge

Lower Body Mobility And Stability- Half Kneeling Bounce Passes

Striking- Happy Gilmore Swings

Throwing- Medicine Ball Kneeling Chest Pass

Upper Body Mobility And Stability- TRX Pull-Ups

Visualization- Frisbee Toss

LTAD CYCLONE

David Ostrow — Wed, 15 Sep 2010 19:39:20 +0000

Augusta Course:

Agility- Fake Out

Balance-Lateral Bounding With A Stick

Jumping- Box Jumps

Locomotion- Karaoke

Push/Pull- Sumo Wrestling

Rotation- Back 2 Back Passing

Striking- Hockey Stick Hit

Throwing- Overhead Bounce Pass

Pebble Beach Course:

Agility- Ladder Series 1

Balance- Immovable Rock

Jumping- Jump Rope

Locomotion- Skipping

Push/Pull- Tug ‘O War

Rotation- Hula Hoop

Striking- T-ball

Throwing- Rip’N'Grip Throw

TPC Sawgrass Course

Agility- Obstacle Course 1

Balance- Backward Figure 4 Walks

Jumping- Lateral Bounding With Stick

Locomotion- Side Stepping

Push/Pull- Tip The Giant

Rotation- Gold Train

Striking- Bouncing Ball Tennis Stroke

Throwing- Dodge Ball

Body Balance for Performance Exercise Library

David Ostrow — Wed, 18 Aug 2010 18:54:43 +0000

Releasing & Stretching for mobility and range of motion	Re-education exercises for stability, movement pattern training and basic strength

Rebuilding exercises for strength, speed, and power	Conditioning Exercises for cardiovasular and muscle conditioning

Balance exercises to improve golf swing balance	Golf drills and exercises to integrate your new body into your golf swing

Conditioning Exercises

David Ostrow — Wed, 18 Aug 2010 16:38:29 +0000

Asst'd Mountain Climber	Balance Matrix	Dynamic Warm-up
Front Step-up Kick	Hip Twist with Jump	Inch Worm

Lower Body Strength Matrix	Side Jumps	Side Step-ups	Stability Matrix One	Stability Matrix Two	Upper Body Strength Matrix
Turkish Get-ups

Golf Drills and Exercises

David Ostrow — Wed, 18 Aug 2010 16:36:48 +0000

Close the Gap	Club Behind Spine	Forward Shift Neutral Pelvis
Hip Bar Hinges	Hitting Zone Drill	Impact to Release Drill

Pelvic Tilt Golf Stance	Pelvic Tilt Find Neutral - Golf Stance	Set Impact Oscillations	Set Release Oscillations	Single Leg Address	Swing Connection Drill
Swing Initiation Drill	Torso Acceleration Drill	Torso Backswing	Single Leg Torso Rotation

Balance Exercises

David Ostrow — Wed, 18 Aug 2010 16:36:01 +0000

Front Leg Swings	Single Leg Balance	Steamboats
Simple Balance Matrix

David Ostrow — Wed, 13 Jan 2010 16:28:54 +0000

Body Balance for Performance presents:

Dom DiJulia
PGA Master Professional in Teaching

Golf Magazine Top 100 Instructor in America

and

David Ostrow
CEO of Body Balance for Performance

DATE:	February, 22^nd, 2010
TIME:	6:30pm-8:30pm
LOCATION:	Body Balance for Performance 701 E. Elm Street,Suite 100 Conshohocken, Pa 19428
COST:	$15/person
SIGN UP:	CLICK HERE or call 610-940-3835

The MRI of the golf swing…Three Dimensional Motion Analysis, is the cutting edge in golf instruction and golf fitness. 3-D, as it is called, lets us see things about your swing that were never visible before. The maxim “if you can measure it, you can improve” it is the hallmark of 3-D. 3-D is used for measurement and training all at the same time.

Dom will help the participants see how 3-D is used in golf instruction. He will share thoughts on what to measure, and how to use the K-Vest 3-D system to give a student biofeedback. Biofeedback allows you to see, feel and practice precisely, and leads to improved swing movements through a process called motor learning.

Together, Dom and David will work with the participants in a group setting to show how 3-d can be helpful. You will see analysis, drills, exercises, and other actions that lead to motor learning, using the K-Vest 3-D System. Participants will have an opportunity to be tested on the K-Vest during the second hour of the seminar.

CLICK HERE TO JOIN US ON JANUARY 11TH

DATE:	February 22^nd, 2010
TIME:	6:30pm-8:30pm
LOCATION:	Body Balance for Performance 701 E. Elm Street,Suite 100 Conshohocken, Pa 19428
COST:	$15/person
SIGN UP:	CLICK HERE or call 610-940-3835