Four Week Training Programme

Week No Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Hip stretching exercises at home to improve ROM

 

Warm up for 10 minutes using warm up 1

Resistance training with band: 12 reps 2 sets

 

1.lat pull down

2.fronted row

3.bent over row

 

Core stability exercise circuit

Twice through (30 seconds on each)

 

1.Bird dog

2.Dead bug

3.Plank

4.Supine bridge

 

 

Hip stretching exercises at home to improve ROM

 

Warm up for 10 minutes using warm up 2

 

Driving range for 30 minutes

 

Cardiovascular training –

 

40 minutes swimming at 60-70% of max heart rate

 

 

 

 

 

 

 

 

 

 

 

Hip stretching exercises at home to improve ROM

 

Warm up for 10 minutes using warm up 1

 

Resistance training with band: 12 reps 2 sets

 

1.Wood chop

2.Side bend

3.Lat pull down

 

Core stability exercises

 

1.Plank

2.Curl up

3.Bird dog

4.deadbug

 

 

 

 

 

Hip stretching exercises at home to improve ROM

 

Warm up for 10 minutes using warm up 2

 

Driving range for 30 minutes

 

Golf lesson for 30 minutes

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hip stretching exercises at home to improve ROM

 

 

Warm up for 10 minutes using warm up 1

 

Cardiovascular training

 

40 minutes on the rowing machine at 60-70% of max heart rate

 

 

 

 

 

 

 

 

 

 

 

 

Hip stretching exercises at home to improve ROM

 

 

Warm up for 10 minutes using warm up 2

 

18 holes of golf

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Rest day with full body stretches

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

2 Hip stretching exercises at home to improve ROM

 

 

Warm up for 10 minutes using warm up 1

 

Cardiovascular training

 

45 minutes swimming at 60-70% of max heart rate

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hip stretching exercises at home to improve ROM

 

Warm up for 10 minutes using warm up 1

Resistance training with band: 15 reps 2 sets

 

1.wood chop

2.lat pull down

3.bent over row

 

Core stability exercise circuit

Twice through (40 seconds on each)

 

1.Bird dog

2.side plank

3.Plank

4.curl up

 

 

Hip stretching exercises at home to improve ROM

 

Warm up for 10 minutes using warm up 2

 

Driving range for 30 minutes

 

Golf lesson for 30 minutes

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hip stretching exercises at home to improve ROM

 

 

Warm up for 10 minutes using warm up 1

 

Cardiovascular training

 

45 minutes on the rowing machine at 60-70% of max heart rate

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hip stretching exercises at home to improve ROM

 

Warm up for 10 minutes using warm up 1

Resistance training with band: 15 reps 2 sets

 

1.wood chop

2.fronted row

3.bent over row

 

Core stability exercise circuit

Twice through (40 seconds on each)

 

1.dead bug

2.Roll out

3.Plank

4.Supine bridge

 

 

Hip stretching exercises at home to improve ROM

 

 

Warm up for 10 minutes using warm up 2

 

18 holes of golf

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Rest day with full body stretches

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

3 Hip stretching exercises at home to improve ROM

 

Warm up for 10 minutes using warm up 1

 

Cardiovascular training – 50 minutes swimming at 60-70% of max heart rate

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hip stretching exercises at home to improve ROM

 

Warm up for 10 minutes using warm up 2

 

Driving range for 30 minutes

 

Golf lesson for 30 minutes

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hip stretching exercises at home to improve ROM

 

Warm up for 10 minutes using warm up 1

Resistance training with band: 12 reps 3 sets

 

1.fronted row

2.side bend

3.bent over row

 

Core stability exercise circuit

Twice through (50 seconds on each)

 

1.Supine bridge

2.roll out

3.dead bug

4. plank

 

 

 

 

 

 

 

Hip stretching exercises at home to improve ROM

 

Warm up for 10 minutes using warm up 2

 

Driving range for 30 minutes

 

Cardiovascular training – 50 minutes on the rowing machine at 60-70% of max

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hip stretching exercises at home to improve ROM

 

Warm up for 10 minutes using warm up 1

Resistance training with band: 12 reps 3 sets

 

1.wood chop

2.side bend

3.lat pull down

 

Core stability exercise circuit

Twice through (50 seconds on each)

 

1.Bird dog

2.roll out

3.Plank

4.curl ups

 

 

 

 

 

Hip stretching exercises at home to improve ROM

 

Warm up for 10 minutes using warm up 2

 

18 holes of golf

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hip stretching exercises at home to improve ROM

 

 

Warm up for 10 minutes using warm up 2

 

18 holes of golf

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

4 Rest day with full body stretches

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hip stretching exercises at home to improve ROM

 

Warm up for 10 minutes using warm up 1

 

Cardiovascular training – 55 minutes swimming at 60-70% of max

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hip stretching exercises at home to improve ROM

 

Warm up for 10 minutes using warm up 2

 

Driving range for 30 minutes

 

Golf lesson for 30 minutes

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hip stretching exercises at home to improve ROM

 

Warm up for 10 minutes using warm up 1

 

Resistance training with band: 15 reps 3 sets

 

1.wood chop

2.side bend

3.bent over row

 

Core stability exercise circuit

Twice through (60 seconds on each)

 

1.curl ups

2.bird dog

3.dead bug

4. plank

 

Hip stretching exercises at home to improve ROM

 

Warm up for 10 minutes using warm up 1

 

Cardiovascular

Training – 55 minutes on the rowing machine at 60-70% of max

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hip stretching exercises at home to improve ROM

 

Warm up for 10 minutes using warm up 2

 

18 holes of golf

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hip stretching exercises at home to improve ROM

 

Warm up for 10 minutes using warm up 2

 

Resistance training with band: 15 reps 3 sets

 

1.lat pull down

2.fronted row

3.bent over row

 

Core stability exercise circuit

Twice through (60 seconds on each)

 

1.supine bridge

2.side plank

3.roll out

4. plank

 

 

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