Senior Golf Workouts

Below are all of the YouTube videos that I've used to increase my flexibility and strength over the past few years. Be careful and only do as much as you can do given your age and fitness level. I am 57 and I am in pretty good shape already. These are not my videos. Use at your own risk. Be careful.

ALSO NOTE: Your requirements or needs are also probably different from my own. Keep this in mind.

I personally have a pretty random golf workout schedule. I work out 3 to 4 times a week with a trainer doing general workouts.

But for golf specific workouts I try at least twice a week to do the following exercises.

I will include the full videos below because you may find something additional that might help you out.

GENERAL GOLF WORKOUT (Flexibility and Strength)

Video 1: The Ultimate 20-Minute Golf Workout Routine

Forward lunge overhead reach (0:37)
Forward lunge with side bend (0:58)
Forward lunge with rotation (1:14)
Glute bridges (1:34) Bird dogs (1:59)
T-spine rotations (2:18)
Cat cow (2:33) 90/90
hip mobility (3:03)
Tactical frogs with rotation (3:44)
Half froggers with rotation (4:23)
World’s greatest stretch (5:25)
X-Factor (6:07)
Single arm cable push (7:55)
Lateral lunge with kettlebell (8:40)
Kettlebell carry march (9:45)
Single leg RDL (10:15)

I do not do the Pushup's with Downward dog or Medicine ball throws from the video. I really only do each exercise as outlined once. Then move on to the next video.

HIP MOBILITY

My hips are brutal. I have played hockey all my life and many other sports. I had Osteoarthritis diagnosed probably 10 years ago from just repetitive wear and tear. My hips aren't happy. But these exercises make a massive difference. After I do these exercises I usually test it against the wall by seeing how far I can turn my torso. It is called a T-Spine rotation at TPI. Titleist Performance Institute. See below for video on test.

Video 2: Basic Hip Mobility

I do a lot of these types of stretches. Often instead of sitting on the couch watching a hockey game or golf I'll do these on the floor. There a lot of good TPI (Titleist Performance Institute) stretches to be found on YouTube but I usually stick to these basics. This one with Ben Crane.

Video 3: Tactical Frogs

This is a new favorite. Really helps free up some motion on the internal hip rotation direction. Internal hip rotation is absolutely fundamental for the golf swing.

Video 4: T Spine Test

Do these after your hips stretches to monitor your progress each week. I can now touch the wall as I stretch. I could not even come close before I began these exercises.

STRENGTH AND POWER

I've started really working more on core and building power in my body the last year. I know I'm getting weaker but that doesn't mean we can't fight it or slow it down. These are some additional routines I've been doing to build up the core and power. More or less once a week I will do these.

Video 5: Dumbbell Exercises

I do all three of these exercises. This YouTube channel has a ton of good exercises. Some are a little bit much for me at 57 but I really like these two videos.

12 Split Stance Rotational Chop (6/6)
12 Split Stance Clean and Press (6/6)
24 Rotational Swings (12/12)

Video 6: Kettle Bell Exercise

I love this exercise. You can really feel it in the core.