Small group classes are a great, cost effective way to workout in an energetic atmosphere while still benefiting from the expertise of the Hansen Fitness for golf coaches. The classes are structured in a way that will enable you work on golf specific movements to benefit your game and help keep you injury free, and also work on your general fitness to get you in all round better shape.
We put a lot of work into ensuring we have our classes structured so that you get an extremely comprehensive workout, with all fitness elements receiving attention.
Most regular class goers arrive 5 minutes early and start gently on the bike or elliptical to get their blood circulating and temperature elevated. This warm-up is important to get your body ready for slightly more vigorous exercises to follow, and also gives you a chance to get dialed in mentally.
The classes then follow this structure:
Mobility & Warm-up (10-15 min): During this phase of the workout we concentrate on exercises to improve the range of motion at key areas like the ankles, hips, spine, and shoulders. These areas are commonly restricted in people which can lead to issues creating mechanically sound swings, power, and forcing other areas of the body to try and provide more mobility than they should, sometimes leading to overuse injuries. During this time we make sure to include exercises that groove important body mechanics in the golf swing, like hip hinging for posture, and separation of pelvis and torso rotation.
Speed & Power (10-15 min): Once fully warmed up we turn our attention to working on developing our ability to produce more speed and power in our bodies.
This is a quality that rapidly diminishes as we age so it’s really important to work on. We make sure to work on the lower body, trunk, and upper body using a variety of jumping exercises (scaled to fitness level), weighted ball throwing exercises, and dumbbell and kettle bell exercises.
Strength (15-20 mins): After completing the series of power exercises we get to work on building total body strength. This is probably the most emphasized element of the workout, as it provides the most benefit.
Strength training is excellent for building muscle, burning calories, rehabbing nagging injuries, and also supports improving mobility and power. Similar to the speed and power section we use a combination of lower body, trunk, and upper body exercises.
Many people fear weightlifting either because of injury risk, or becoming big and bulky and losing mobility. When programmed and performed correctly this is nothing to worry about. We know that muscle strength and muscle size decline rapidly with age also so it’s imperative we keep feeding our muscles with strength training.
Cool down & Stretching (5 mins): To finish the workout we ramp back down the intensity with some floor based stretching exercises to work on the flexibility of the major muscle groups involved in the golf swing. This is a great way to unwind and feel refreshed leaving the gym.
If you have any further questions about how our classes work or would like to schedule a free trial, please let us know.