Lower Body Exercises | Golf Fitness Training Programs at FitGolf Performance Centers

Exercise Matricies

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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

	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

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

Front Leg Swings	Single Leg Balance	Steamboats
Simple Balance Matrix

Upper Body Releases and Stretches
Chest Stretch Over Ball	Chest Stretch Over Foam Roll	Chest Stretch Over Pillow	Scalene Stretch
Prayer Stretch	Twisting Prayer Stretch	Stick Work

Lower Body Releases and Stretches
Butterfly Stretch	90-90 Piriformis Hip Stretch	Cross Under Piriformis	Double Knee to Chest	Cross Over Piriformis	ITB Release with Ball
ITB Release Foam Roller	Kneeling Hip Flexor Stretch	90 90 Piriformis Stretch with Ball	Piriformis Accupressure	Quadriped Hip Flexor Stretch	Search and Destroy
Standing Piriformis Stretch	Supine Cross Over Piriformis	Hamstring Stretches	Supine Hip Flexor Stretch	Single Knee to Chest
Spine and Torso Releasing and Stretches
Supine Trunk Rotation	Trunk Rotation Legs Crossed	Prone Press-up	Scorpions	Side Lying Trunk Rotation	Side Stretch on Ball
Side Stretch on Pillow	Side Stretch on Ball Knee Down	Spine Extension on Ball	Spine Flexion on Ball	Static Back	Static Back Accupressure
Straddle Rotation

Core and Abdominal Strength
Abdominal Roll Out on Arms	Abdominal Roll Out on Legs	Abdominal Roll Out 2
Assisted Crunch	Curl-up on a Ball	Curl-up

Ball Wave	Hammer Chop	Jack Knife Sit-up	Oblique Curl-up	Plank	Hip Swivels Push-up Position
Plank Alternating Leg	Plank to Push-up	Prone Plank	Hip Twister	Prone Walkouts	Resisted Core Activation
Russian Twists	Side Curl-up Over Ball	Single Leg Side Plank	Side Hip Lifts	Side Planks	V-Sit
Upper Abdominal Curl with Twist	Straight Leg Raise	Skiers	Side Bounce Twist

Upper Body Strength
Address Posture Rowing with Tubing	Advanced Push-ups	Chest Dumbbell Flys	IYTW with Tubing	Pullover	Push-ups on Ball
Reach Roll Lift Plank	Single Arm Row Tubing	Sitting Forearm Rotations	Seated Rowing	Seated Shoulder Ext. Rotation	Seated Shoulder Int. Rotation
Split Stance Chop	Squat Stance Chop	Squat Stance Lift	Standing D1 Extension Lunge	Standing D1 Flexion Lunge	Standing D2 Extension Lunge
Standing D2 Flexion Lunge	Standing D2 Flexion and Extension	Standing Internal Rotation	Standing Wrist Ulnar Deviation	Standing Wrist Radial Deviation	Standing Rowing
Lifts in Lunge Stance	Lifts Lunges Stance No Rotation	Wrist Strength 1	Split Stance Lifts

Lower Body Strength
Address Posture Lunges	Step-ups	Backward Lunge	Box Jumps	Box Steps	Double Leg Dead Lift
Lateral Bounding	Lunges with Rotation	Medicine Ball Power Swing	Reverse Wood Chop	Seated Rotation Tubing	Clams
Single Leg Bridge	Resisted Lunge	Mountain Climber Resisted	Resisted Single Leg Bridge	RNT Step-up	Side Leg Lifts
Single Leg Ball Squat	Split Jumps	Split Squat	Ball Squat	Spine Squat on Ball	One Leg Supine Ball Squat
Wall Squat	X-Walk	Single Arm Single Leg Deadlift