 | The "one coach" philosophy enables Bill to create fitness routines in the gym that can make a "connection" with certain swing drills on the range. Depicted here is a balance and core strengthening exercise that carries over to their balance and swing sequence training swing drill. |
| "When we first heard the news that Susan had been accepted as a contestant on The BIG BREAK KA'ANAPALI we thought about what we could do to best prepare her for the competition, explains McInerney; though this is something that Susan has inadvertently been training for throughout her entire, and thus far, short lived golfing career. The wide range of creative shots that they will have Susan hit in this competition are very similar to the creative training that we have been working on developing for years, however we felt that there was one area that we could work a little harder that could benefit her the most for this completion was her distance" Depicted here is the fitness routine that Bill and Susan used to improve her distance before she left for Hawaii. Before attempting any of these exercises, consult your physician and certified fitness trainer. | |
Pre-Workout (on Cylinder for 20 seconds per stretch)
Done on a foam roller for myofascial release… this helps iron out the muscles, improves alignment and hip mobility before your workout.
| Glute (Butt) and Quad (back of leg) | Low Back… Upper Back | |
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| Psoas (front of leg) | ||
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Stationary Dynamic
Stationary Spiderman stretch 4 times and holding each stretch for 2 seconds
| Position One | Position Two |
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Position Three and Repeat | |
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Glute Activation
This is resistance band training which will activate the glutes and prepares you for the rest of your workout routine. Two sets of 8 repetitions holding for 5 seconds each. This burns and is a great exercise for golfers!!!
| Lying Mini-Band Activation Position One | Postion 2, Hold 5 Seconds |
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Torso Rotation
Medicine ball training is a great for improving dynamic flexibility and engraining the proper sequence of the body to help a student preserve a good weight shift. We do this on the dyna-disks occasionally to collectively work on balance. Three sets of 10 repetions for each side.This exercise can also be done by throwing a medicine ball against a concrete wall.
| Susan throws to me starting on her weak side | And Release |
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LIFTING
Dumb Bell Snatch
We will do some form of Olympic lifting each day… either Dumbbell snatch, lifts, or clean. These movements teach the body to perform faster contractions. The idea is not to lift a ton of weight, but instead to move the weight in a fluid and powerful way. We really focus on proper technique here! Three sets of 5 repetitions focusing on the legs and the jump.
| Starting in a good athletic position | A fluid move with the dumbbell and drive the legs for a good jump |
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| Finish with a straight up move with the dumb bell. | |
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