Looking for flexibility exercises and bodyweight exercises for golf

[GeorgeHWB]

At 49 I need to be more flexible and stronger. Lately I've been walking instead of riding and it's kicking my ***. I play a fairly hilly course.

 

I'm looking for a golf specific program that will get me more flexible and stronger. However, I'm not going to join a gym so the exercises need to be bodyweight or something with a minimal investment (like stretching bands and a limited number of dumb bells). So things like bench press, dead lift, and squats are a no go.

 

What's out there? I don't mind paying for a book or digital program.

[Scottbox]

I'm in the same age group. Here are a two options:

Golf Forever -- relatively inexpensive and a good bet for mobility. They don't have an app, though.

golfforever.com

Premiere Fitness Systems -- pricier, but much more personalized. You do a TPI exam remotely with a trainer who then sets up a personalized program. I use the program and find it very beneficial.

premierfitnesssystems.com

[yungkory]

not golf specific but if you're looking for good bodyweight stuff, check out Jerry Texeira on Youtube. He does a lot of Hollow Body / calisthenics stuff. I really like the hollow body squats!

golf specific: checkout fit for golf. he's TPI certified and his 101 program was pretty good. once the pandemic hit he offered a lot of insight on alternate versions of his favorite exercises to adapt them to people sheltering in place who might not have things like resistance bands and the like.

[GeorgeHWB]

Thanks. I'll check these out.

[Dumpedunder]

Andrew Dulak is on Instagram. He’s an actual doctor of Physical Therapy and he’s also got the TPI stuff going on. He has clusters of workouts that he just gives away. Super guy.

He’s an absolute stud. Check him out.

[golfing_penguin]

If you want cardio thrown in, do Insanity. It's not golf-specific, but it covers all the bases that actually swinging faster requires (trains you to move faster, you build a bit of muscle from the leg elements, every video finishes with 5-10 minutes of stretching)

[bortass]

P90X is equipment light. A set of adjustable dumbbells and pullup bar or workout bands is all you need. Some of the workouts use no equipment and the yoga and stretching DVDs are great. It's full body but is a time commitment. The program is excellent if you follow it.

 

P90X2 is not as equipment light and I'm not sure about any other iterations that have come out since then.

[GeorgeHWB]

Thanks

[cval]

P90X3 - 30 minute workouts will kick you r butt

[jc4birdie]

For what you are looking for and at your age (I'm just a few years ahead of you at 55), I'd look at a combo of powerwalking, yoga/stretching program, and the RMT Club (Rotational Movement Training).

1- RMT Club is an AWESOME piece of equipment that is effective for conditioning, mobility, integration of your various muscle groups, coordination, core, balance, and functional strength. It's portable, simple to use, and the company does an awesome job providing you w/ info on how to optimize its use. There is also a golf-specific protocol that really works....the "exercises and training tips" and "RMT Club workouts" modules are the best for strength, balance, and conditioning. I have the 4 lb. and 6 lb. clubs (use the 6 more for strength/explosive power moves), and am 1000% sold....my ballstriking has improved dramatically since I started using RMT, and I attribute it to improved mobility and movement pattern awareness. RMT Club Functional Training Exercises | Videos

2- Powerwalking really helps if you're a guy that walks the course. Helps your endurance, obviously. 'Nuff said

 

3- Yoga/stretching is a real key to do consistently. I combine traditional static stretching w/ a few key yoga poses nightly before bed....pigeon, child's pose, crescent lunge, pretzel, etc. I also use an inversion table to hang upside down for anti-gravity decompression of the vertebrae.

[GeorgeHWB]

Thanks for the suggestions. I’ll check them out.

[farmer]

Hershel Walker did 1000+ pushups everyday, 1000+ situps every day, didn't do weight training as such. Probably too much to start with, but pushups, pullups, squats can be easily done with 0 equipment. Walk for cardio, you've got it.