Pretty much the same workout every time, been doing these for years, specifically for golf.
1. 10 minute treadmill warm-up to get heart rate up. Never stretch before heart rate is up. Something to do with synovial fluid in tendon sheaths I am told.
2. Immediately take BP and heart rate, then weigh on scales -- today I was 111 over 75 after treadmill warm-up. Heart rate gets to about 125 or so.
3. Lay on back, rope on ball and toes of foot, pull upright to stretch hamstring and calf -- both sides -- one minute each.
4 Sideways push-ups of hips while laying sideways on elbow and foot.-- do both sides 15 reps quickly
5. 15 reps lying on back and pulling knees up and under a rope held up between hands outstretched above shoulders.
6. Best one: Lie on side, knees up to 90 degrees and laid to one side, and someone holds them down, both arms out front stretched in front of chest and to the side, palms facing. Take top arm and swing in all the way above and across body until it goes below the level of the other arm as if you are on a cross (you must be on a narrow table and knees held down.) Do 15 reps then change sides and do it again. This is the best one for flexibility for your golf swing. If you play right handed, the right arm over will be harder. This one is brutal.
7. 2:00 minutes of bridge or ladder (hold straight body line balanced on elbows and toes.)
8. Rotator cuff exercizes on pulley weight machine, elbow to side, pull 15 times each way, each arm -- total 60 reps. Don't do too heavy of weights -- use light weights and lots of reps, make sure elbow does not leave side.
9. 30 weighted ab-sit-ups in a special chair -- I do as much weight as I can possibly move.
10. Back stretcher where you drop back and knees jam into chest while holding on with straight arms to the bars.
11. Leg presses -- 2 times 15 reps -- leg machine.
12. on a machine -- flying arm chest pull to center (the one you see ladies do for chest exercizes.)
13. push ups -- 15 quick ones. I do them on a machine.
14. Walk off cool down
Done -- get a protein shake, head to golf course.
