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Golf Performance Training - Be a Winning Golfers

Shoulder External Rotations

Stand against a wall with your heels, tailbone, mid back and head touching the wall. Then bringing your elbows up to a 90 degree angle, keep the elbow as a fixed axis and try to reach the back of your forearms and palms back against the wall maintaining the contact points. 
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Athletic Stance T-Spine Wall Press

Set up a foot or so away from the wall in an athletic, golf posture stance. Rotate torso and sit into the hip closest to the wall placing palms against the wall. Try to get the trail arm straight as you actively press into the wall. The biggest compensation here will be to move the knees and hips excessively toward the wall. Do 2 sets of 5 reps per side allowing for a good exhale breath as you press into the wall each time. 
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Side Lying Open Books

Lying on your side, squeeze a foam roller or yoga block between your knees and bring the knees up toward waist height. Maintaining the squeeze reach the top arm up and open back toward the floor. Allow your torso and head to rotate following your arm however keep the hips and lower body still, actively squeezing the roller or block. Start with 2 sets of 10 reps per side.
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Seated Torso Rotation

Sitting up tall on the end of a bench, place feet flat on floor and squeeze your knees together not letting them come apart throughout the movement. Place hands loose behind the head and rotate your torso side to side, resetting in the middle each time. Perform 8 reps per side.
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Kneeling Hip Flexor Stretch

Using an Aires pad or a stability disc. Keel on the pad with the other leg at 90 degrees. Pelvic tilt the hips forward to feel a stretch on the kneeling hip & quad. Reach same side hand as the kneeling leg behind head. Using a lateral lean, reach the elbow towards the sky & hold the stretch for 15 seconds
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Internal & External Hip Rotation

Lay on your back with knees bent & feet flat on the floor. External; Spread the feet wider than the hips & simply let the knees drop to the outside to open the knees. Hold for 15 seconds. Internal; Keeping the feet wide drop your knees in to each other. If your knees touch move your feet wider. Hold this for 15 seconds. Repeat 3 times each.
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Flexibility, Enhance Your Game, Enhance Your Life

Flexibility training is one of the most basic yet overlooked aspects of health, related to athletics. Due to the repetitive, irregular motions of golf, flexibility is vital. As golfers age, one of the first noticeable problems is loss of flexibility, which results in loss of club head speed, loss of distance, and increased risk of injury. Fortunately, it is never too late to increase and improve flexibility. Almost every elite athlete includes flexibility training into his or her regular routine. Treat yourself like a pro and include it in your game!
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