Welcome golfers, to your membership portal.
To get started, download your Elevate Your Golf Game: Program Guide & Weekly Planner
Then select a video to get started, or resume.
Additional resources: Household Replacements for exercise equipment & Resources for Golfers
Remember to always consult your Doctor or trusted personal healthcare professional before beginning any new exercise program. This program does not replace in-person assessment and treatment.
Breathing
5 Minutes is all you need to recenter, refocus and calm the body and mind. Breathing is one of the most powerful ways we can control our heart rate, mood and energy levels.
No Equipment Needed
Rotational Power and Core Week 1-3
15 Minute Rotational Power workout that will improve your power and control through your trunk which you can translate to your swing.
Necessary Equipment: 1 x Long Exercise Band, 1 x Medium Height Anchor or Door
Legs, Glutes, Hips Week 1-3
12 Minutes of lower body exercises that will challenge your muscles and balance. We work on correcting movement patterns that often cause injuries.
Necessary Equipment: Golf Club
Arms/Back Week 1-3
7 minutes to Strengthen and Tone your arms and upper back.
Necessary Equipment: 2 x Light Weights (1-5 Lbs)
Hip Mobility & Control
15 Minute Hip opener to unwind and strengthen your hips.
No Equipment Necessary. Optional Equipment: 1 Pillow
Core Foundations
12 Minutes - This is the #1 piece of info I wish EVERY athlete/ person was taught growing up...how to properly tap into your core! Are you finding core exercises REALLY challenging? Are you not sure if you're using your core properly? Have you ever had a hernia? Groin or hip flexor pain? This video is a MUST watch if you've experienced any of this, some small changes with the proper core basics can produce massive changes!
No Equipment Needed
Low Back Injury Prevention
15 Minute workout that will help work on both strength and mobility to bulletproof your lower back.
Necessary Equipment: 1 x Medium Strength Short Loop Band, 1 x 10 inch Pilates Ball, 1 x Towel
Golf Warm up
12 Minute pre-golf warm up you can do on the course because all you need is your golf club!
Necessary Equipment: 1 x Golf Club
Postural Thoracic Control/Mobility
12 Minute Workout. Aching, throbbing, annoying pain between your shoulder blades or in your upper back and neck? Tightness in your back when you try to take a deep breath? Feel like you constantly need to "crack your back?" If this sounds like you, than you NEED to bring this workout into your weekly routine. I promise you'll feel better after 2 weeks of doing this workout 3 times per week. You might be sore after the first few sessions but this will pass as you start to loosen up!
Necessary Equipment: 1 x Towel, 1 x 10 Inch Pilates Ball, 1 x Light to Medium Short Looped Band
Golf: 1 Hour Full Body Workout
60 Minute Full Body Workout specifically for golfers to help you improve flexibility, rotational power, hip stability and core strength.
Necessary Equipment: 2 x Light Weights (1-3 lbs), 1 x Long Exercise Band, 1 x 10 Inch Pilates Ball
Golfers: Warm Up (Segment of 1 Hour Workout)
8 Minutes to warm up your whole body. Use this to get ready for any workout or to start your day.
No Equipment Needed
Golfers: Upper Body (Segment of 1 Hour Workout)
14 Minutes specifically designated to improve your upper body strength and muscular endurance.
Necessary Equipment: 2 x light weights (1-3 lbs), 1 x long exercise band, 1 x 10 inch pilates ball
Golfers: Lower Body (Segment of 1 Hour Workout)
15 Minutes dedicated to your lower body. You're guaranteed to feel your legs and glutes burn with this workout.
Necessary Equipment: 1 x Medium to Heavy Short Loop Band, 1 x Long Exercise Band
Golfers: Core (Segment of 1 Hour Workout)
11 Minute Core Burner. This workout will ignite the fire in your core.
No Equipment Needed. Optional: 1 Long Exercise Band
Golfers: Cool Down Stretches (Segment of 1 Hour Workout)
8 Minutes of Cool Down Stretches that are perfect for after a round on the golf course or after a workout at home or at the gym.
No Equipment Needed
Rotational Power
15 Minute workout that will help improve your rotational power and improve your drive!
Necessary Equipment: 1 x Long Exercise Band, 1 x Doorway or Hip to Shoulder Anchor
Footwork/Proprioception
15 Minutes - Heel, arch or toe pain? This video is your go-to for all those aches and pains in your feet.
Necessary Equipment: 1 x Light to Medium Small Loop Band, 1x Lacrosse ball or Tennis Ball. Optional Equipment: a small step
Golf Rotational Power and Core Week 4-6
8 Minute Rotational Power and Core Workout that will target your obliques and rectus abdominals.
Necessary Equipment: 1 x 10 Inch Pilates Ball, 2 x Light Weights (1-5 Lbs)
Week 4-6 Arms/Back
11 Minutes to advance your strength and endurance through your upper back and arms.
Necessary Equipment: 2 x Light Weights (1-5 Lbs), 1 x Medium Strength Short Looped Band
Golf Legs, Glutes & Hips (Weeks 4-6)
14 Minutes of lower body exercises that are more advanced and are designed to challenge your strength and stamina.
Necessary Equipment: Medium or Strong Short Loop Exercise Band
Practical Tips on Lifting and Squatting in Daily Life
3 Minutes to Learn Practical Tips for Lifting & Squatting in your daily life!
No Equipment Needed
Self Release for Hip & Tailbone Tightness
5 Minutes to Learn how to Self Release your Hip and Tailbone Tightness or Constant Aching.
Necessary Equipment: 1 x Tennis Ball
Chair Workout
13 Minute Chair Workout that allows you to get a great full body workout in a limited amount of space or time.
Necessary Equipment: 1 x Medium Short Looped Band, 1 x 10 inch Pilates Ball, 1 x Chair, 1 x Light Weights (1-3 lbs)
Neck and Head Control (to combat neck pain)
10 minute workout that is going to help combat neck and upper back pain.
Necessary Equipment: small towel or pillowcase
Advanced Core Workout
10 Minute BONUS VIDEO that will help you get even stronger and challenge your core.
Necessary Equipment: 1 x Long Band, 1 x 10 Inch Pilates Ball
Hip Workout
12 Minutes of Hip focused exercises to improve both strength and mobility.
Necessary Equipment: 1 Medium or Strong Short Looped Band
Products to enhance your workout.
Although not required for this program - these items are designed to enhance your workout.