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
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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
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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
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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
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Rest day with full body stretches
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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
|