Golf Digest editors picks
Fitness

Bursts Of Energy: Continued

September 2010

THIRD SERIES

Romanian Deadlift

Romanian Deadlift

(8 reps each)

Starting Position:
• Standing on one foot while holding a dumbbell with an overhand grip in each hand

Procedure:
• Hinge over at the waist, lowering the dumbbells as the non-support leg lifts behind you
• Return to standing position by contracting your hamstrings and glutes
• Repeat for prescribed number of repetitions and then switch legs

Dumbbell Bench Press

Dumbbell Bench Press

(8 reps each)

Starting Position:
• Supine (face up) on a bench, holding one dumbbell with right hand

Procedure:
• Slide your body toward left edge of the bench and put your spine on the edge with half of your back and hips off the bench
• Hold the right side of the bench slightly above your head with right hand and stabilize yourself by squeezing left glute
• Press dumbbell up and toward center of your torso and then lower the dumbbell to the outside of your shoulder
• Repeat for the prescribed number of repetitions, then switch sides

Split Squat

Split Squat

(8 reps each)

Starting Position:
• Standing in a split stance holding dumbbells

Procedure:
• Lower hips to the floor by bending the front knee without letting the back knee touch the ground
• Return to the starting position by pushing up with the front leg
• Repeat for prescribed number of repetitions and switch legs

INTERVAL TRAINING

INTERVAL TRAINING: CHART

RECOVERY

To help prevent tissue knots and spasms, and help keep your muscles energized for your next round of golf, massage the muscles you used most (calf, hamstring, quad, lower back, forearm, etc) after you work out or as you come off the 18th green. (The massage stick, a versatile tool that fits easily in your golf bag, makes massaging your muscles quick and easy.)

MASSAGE STICK: CALF: 50 SEC
MASSAGE STICK: HAMSTRING: 50 SEC
MASSAGE STICK: LOW BACK: 50 SEC

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