If you aren't performing these 6 exercises, you are definitely losing flexibility, strength, and speed in your golf swing! For more information, visit www.ijga.com/golf-training/fitness-training/

1. Presented by: Michael Paulmeier, ASCM TPI
Director of Strength and Conditioning
Hank Haney IJGA

2. The Hank Haney IJGA Way
Individual:
 All students will get a web based Titleist Performance Institute Individual fitness program:
 Increase accountability
 Promotes ownership of performance
 Builds Responsibility
 Improves time management
Group Fitness Circuits:
 Focuses on all aspect of golf fitness
 Scalable intensity and complexity levels
 Focuses on competition between individual athletes and small groups
 Offers safe environment to work on competitive mental strategies
Advanced Strength and Conditioning:
 An invitation only collegiate level training protocol
 Our elite level group training format build on top NCAA program training philosophies
 Focusing on strength, size, power, and endurance

3. CAT DOG
•Increase lumbo-pelvio mobility
•Increase low back flexibility
•Increase Transversus abdominis engagement
•Streamlines natrual spine firing pattern

4. BIRD DOG•Increase Core stability
•Isolates Gluteal Hip Extension
•Activates Gluteus Medius and Gluteus
Maximus as extensors and stabilizers
•Bi-Lateral arm extension ties into Deep
Longitudinal Sub-System

5. PLANK•Increase core strength and
endurance
•Maximizes Abdominal/Gluteal force
coupling cross bridge
•Helps to define dynamic neutral
•Stimulates Multifidus and Ilio-Psoas

6. DEER IN THE HEADLIGHTS
•Increases unilateral Gluteal facilitation
•Teaches Glute dominance in hip extension firing pattern
•Diminishes hamstring recruitment in hip extension
•Ties Gluteal firing in with abdominal and floor pelvic
engagement

7. BRIDGE
•King exercise for the King muscle group
•Strengthens Glutes while maintaining dynamic neutral and
an engaged core
•Teaches proper posterior kinetic chain firing sequence

8. ONE LEG DEADLIFT
•Maximizes bilateral recruitment PKC
•Teaches hip extension while teaching
scapular stability
•Highest transference of exercise to
movement muscular activation
•Foundation exercise for bigger lifts

9. PUTTING IT ALL TOGETHER
 Cat/Dog: 3 sets for 30 seconds each
 Birddog: 3 sets of 12 (6 per side)
 Plank: 3 sets of 12 at 10 seconds each
 (work up to 3 sets at 1 minute each)
 Deer in the Headlights: 3 sets of 10
 (5 reps at 5 second holds per hip)
 Bridge: 3 sets of 12 10 second holds
 One Leg Deadlift: 3 sets of 12 (6 per side)