Series: Exercise Library « | Golf Fitness Training Programs at FitGolf Performance Centers

	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

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

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

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

Side Step-ups

Stability Matrix One

Stability Matrix Two

Upper Body Strength Matrix

Turkish Get-ups

Front Leg Swings	Single Leg Balance	Steamboats
Simple Balance Matrix

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