Week 5 Review-

1. You should have reviewed Body and Golf Swing Biomechanics PDF located in Dropbox (items no. 16).
2. You should have taken yourself several times through the CardioGolf® Core Stability Workout located in the CardioGolf™ Online Studio.   You can find the written workout called CardioGolf® Strength and Stability Workout #1 located in the CardioGolf® Certification Manual starting on page 98.  See the workout video link below.
3. You should have created a video demonstrating 2 to 3 core stability exercises from this workout.

Week 6-

Objective- Review pre-round warm up routine, golf-specific exercises and swing drills.  Create your first CardioGolf® Class Recipe.

Assignments-

1. Use the CardioGolf® Class Recipe Template to create your own CardioGolf™ Workout Routine.

• Block 1-Pre-Round Warm-Up
• Block 2-Conditioning Exercises
• Block 3-Swing Drills
• Block 4-Post-Round Stretch

Use the example below.  Feel free to add in your own exercises and swing drills.

The idea behind this assignment is to learn to flow exercises and choose exercises that you can demonstrate and are appropriate for the class fitness level.

Save your workout template to modify as you learn new exercises.

Go through the CardioGolf® Online Studio Collections to find exercises to use for each block on the workout.

Send your CardioGolf® Class Template to info@cardiogolf.com.

Video Support-

CardioGolf® Class Recipe Template-45-Minute Class

Block 1-

CardioGolf® Pre-Round Warm Up Routine 

Equipment needed:CardioGolf® Slope, Golf Club

10 minutes-

   1. Hip Swings

   2. Side Hip Swings

   3. Squats 

   4. Cross Crawl

   5. Speed Skaters

   6. Bicycle Arms

   7. Core Rotators

   8. Shoulder Rotators

   9. Pivot Drill

  10. Work on alignment

Block 2-

CardioGolf®Conditioning Exercises-golf-specific exercises

Equipment needed:CardioGolf® Slope, Weights Optional

15- minutes-

   1. Lunge with Twist 

   2. Shuffle and Twist

   3. Push-ups

   4. Hip Thrusts on Ball

   5. Jumping Jax

   6. Back Rows

   7.  Lateral Bounding

   8. Single Leg Balance Exercise

   9. Bicep curl with Reverse Lunge

  10. Squat and Press

Block 3-

CardioGolf™ Groove Your Swing Routine (swing drills to improve swing technique)

Equipment needed:CardioGolf® Shortee Club

15-minutes-

   1. Back Arm Only Swings

   2. Front Arm Only Swings

   3. Weight Shift Drill

   4. Core Rotators

   5. Uphill Lie Drill

   6. Downhill Lie Drill

   7. Step and Swing Drill

   8. Slow Motions Swings

   9. Pivot Drill

 10. Fast Swings

Block 4-Cardiogolf® Post-Round Stretch (cool-down and mobility exercises)

Equipment needed:Golf club

10 minutes-

   1. Shoulder Stretch with Club

   2. Side Bend

   3. Standing Quad Stretch

   4. Hamstring Stretch on Floor

   5. Glute Stretch on Floor

   6. Alligator Stretch

Finish class by making few practice swings, going through pre-shot routine and or visualizing good shots. 

Requirements-

• Week 1-Make a video of yourself demonstrating the CardioGolf®  Pre-Round Warm-Up Routine.
• Week 2-Make a video of yourself demonstrating the CardioGolf® Swing Positions.
• Week 3-Make a video of yourself demonstrating the muscles biomechanics.
• Week 4-Create a 5 to 10 minute “Groove Your Swing Workout ” video demonstrating 3 to 4 swing drills using the Shortee Club andor Slope.
• Week 5-Make a video demonstrating 2 to 3 core stability exercises from CardioGolf® Core Stability Workout.
• Week 6-Create your first CardioGolf® Class Recipe.

RECOMMENDATION-

Please consider becoming certified in CPR to keep your classes safe.  You can become certified online.  Some gyms require this certification to teach exercise classes.

Visit https://www.redcross.org/take-a-class to become certified.