A foolproof home fitness workout routine to help you hit it longer and better

March 24, 2020

TPI certified trainer, Carolina Romero (@fitgolfergirl) is here for the next five weeks to teach you the best bodyweight exercises you can do at home to improve your golf game. The exercises work to strengthen your core and glutes and help you develop more rotation and separation between your upper and lower body.

The first at home exercise she teaches is a plank. This is a simple pose that you probably remember from your days in phys-ed class. Get on your hands and knees and extend your bodyweight so you are balanced on your elbows and toes as you see in the above video.

Next, Carolina demonstrates the glute bridge. To do this exercise, lay on your back with your knees bent and lift your hips towards the ceiling.

To work on upper body rotation, Carolina suggests an open book stretch. This requires you to lay on your side with your top leg bent at a 90 degree angle. Both arms should be extended to the same side as your bent leg and your top arm should stretch backwards until your shoulder touches the ground.

For the active figure four stretch, lay on your back with your knees bent and lift one ankle over the opposite knee. Push that leg away from your body to feel a deep stretch in your glute and hip. Repeat this step on your other leg as well.

Find a chair that doesn’t swivel and place a cushion or pillow between your thighs to complete the seated torso rotation. Once seated in this position, rotate your upper body backwards and forwards with your hands crossed on your chest all while squeezing the pillow between your legs to maintain a stable lower body.

Do three sets of each exercise, 10-20 reps (20-30 seconds) each. This short and sweet workout will help you stay in golf shape for the remainder of the quarantine. Check back next week for Carolina’s next tips.