Boy's Golf

Weight Room Workout

* You can break this in half and do 1 set for each * Good form is very important * Every exercise in this program has a specific purpose in your golf swing

prior to weight room workout (back-neck-shoulders-squats from standing position) double bounce medium speed (15 mph) 2 sets x 10 reps 40-80 lbs veritcal and horizontal 2 sets x 10 reps x 5 lbs 2 sets x 10 reps x 50-75 lbs 2 sets x 10 reps x 75 lbs 2 sets x 10 reps x 100 lbs 2 sets x 10 reps x 10-20 lbs 2 sets x 10 reps x 5 lbs 2 sets x 10 reps (pushdowns) 2 sets x 10 reps (knee to chest) 2 sets x 10 reps (on the crunch bench) Swing 3 minutes from address position in stance. Swing the club; don't let the club swing you.

Stretching 5 minutes Jump Rope 3 minutes Stationary Bike 5 minutes Lat Pull downs Wrist Curls Seated Rows Overhead Press (standing) Flat Bench Press Incline Bench Triceps Extension Dips Dips Stomach Crunch Swing Club