1 Min - Cross Body Punch in Lunge (30 Seconds Each Side)
1 Min - Peel Inch Worms with Push Up to Chest Opener (No Resistance)
THE LAST HOLE
1 Min - Peel Up Downs
COOL DOWN
1 Min - Dragon with Oblique Stretch (30 Sec Each Side)
1 Min - Straight Leg Hamstring Stretch (30 Sec Each Side)
1 Min - Chest Opener Stretch (30 Sec Each Side)
SWING SKILL FOCUS:
Posture
Rotation
Segmentation
Weight Shift & Balance
GOLF FITNESS ELEMENTS FOCUS:
Upper body strength and mobility
Hips and lower body strength and mobility
Core strength and stability
GOALS:
Strengthens weak links and limitations in core strength
Allows for proper kinematic sequence to occur through the torso during the swing
Increases upper body rotation with core stability
Enhances coordination of pelvis and upper back positioning during the set up foundation
GFX COACHES NOTES:
In this E9 we PUSH FOR AN EXTRA 20 by increasing upper body strength and mobility while burning up the core with stabilizing exercises. We do a lot of pushing and pulling in this E9, maximizing your upper body in just 9 minutes. Take breaks when needed and be sure to keep your core tight, not allowing your hips to drop while planking. Watch the modified movement in the demo videos and be sure to apply them if your form becomes compromised. Pace yourself during this E9 because by the 9th minute, or hole, you will be pushing yourself and an extra 20 won't be far behind.
