Golf Fitness System Level 2
The Golf Fitness System Level 2 places special focus on golf specific functional testing and exercise drills. This 2 CD software program has arguable the most up to date and advanced information on golf specific functional tests and golf specific exercise drills. There are over 350 fully animated segments to this program, which is why it is a double CD package.
It also outlines a physiological golf model. This model has been identified as a result of the analysis of data that we have collected from profiling over 4000 golfers. We have also used this information working closely with some of the world's leading golf coaches to identify technical breakdown patterns and their association with muscle imbalance, postural weakness and physiological breakdowns within the golf swing.
Common Golf Swing Technical Breakdowns
Upper, Middle and Lower Body Segment Breakdown
Excerpts from Body and Golf Manual
Technical Breakdowns
o Tight Left Arm
o Tight/Weak Arm Triangle
o Upper Body Elevation
o Poking Chin
o Rounded Posture
o Chicken Wing Arm
o Arms Trapped Behind Body
o Droopy Flower Position
o Poor Upper Body Alignment
o Body Arches Backwards
o The Pelvic Tilt with Left Hip Down and Right Hip Up
o Hip Slide
o Poor Balance
o Beer Table Legs / Knock Knees
o Pigeon Toes / Feet Turned In
The Melbourne Golf Injury Clinic Physiological Model
Good Function of the Kinetic Chain in Upper, Middle and Lower Body Segments
Excerpts from Body and Golf Manual
Good Golf Swing Patterns 1-13
Golf Specific Function Testing and Exercises
Upper Body Segment Functional Tests and Drills
o Angel Wings
o Angel Wings with Ear to Shoulder
o Angel Wings with Nose to Armpit
o Sergeant Major Drill
o Sergeant Major Drill with 3 Fingers
o Sergeant Major Drill with Palms Facing Forwards
Upper and Middle Body Segment Functional Tests and Drills
o Doorway Drill - Shoulder Girdle Stabiliser
o The Crucifix Position
o Crucifix Pull-down
o Posture Bar Pull-downs
o Posture Bar Pull-downs with Finger Tips
o Posture Bar Pull-downs Side to Side
Upper, Middle and Lower Body Segment Extension Tests and Drills
o Angel Wings on the Floor
o Bar with Double Chin
o Bar on Neck on All Fours
o Cat Position
o Cat Position with Leg Extension
o Cat Position with Arm and Leg Extension
Upper and Middle Body Segment Rotation Tests and Drills
o Neck Rotation
o Upper Back Rotation
o Middle Back Rotation
o Lower Back Rotation
o Dead Bug with Rotation
o Dead Bug with Spikey Ball Rotation
Middle and Lower Body Segment Lower Trunk Stability Tests and Drills
o Lower Trunk Drill with Wall Support
o Lower Trunk Drill with Leg Raises
o Lower Trunk Drill with Legs Bending and Straightening
o Lower Trunk Drill with Rocking Motion
o Lower Trunk Drill with Cycling Motion
o Lower Trunk Drill with Lower Pelvis and Leg Lift
Middle and Lower Body Segment Pelvis and Lower Limb Stability Tests and Drills
o Hip Suck
o Hip Suck Hold
o Hip Suck Hold with Leg Lift
o Hip Suck with Neck Stretch
o Pelvic and Inner Thigh Stability Work
o Pelvis and Inner Thigh Stability Work - Holding Position
Upper, Middle and Lower Body Segment Balance Tests and Drills
o Karate Kid
o Half Knee Squat
o Bar Lifts
o Bar Lifts with No Support
o Bar Lifts with Arms in Set-up Position
o Bar Lifts Side to Side
Upper, Middle and Lower Body Segment Advance Balance Tests and Drills
o Bar Lift Side to Side Eyes Shut
o One Legged Pull-downs
o One Legged Pull-downs with Eyes Shut
o One Legged Pull-downs in the Arabesque Position with Eyes Shut
o One Legged Pull-downs in the Arabesque Position Side to Side
o One Legged Pull-downs in the Arabesque Position Side to Side with Eyes Shut
Upper and Middle Body Segment Spinal Mobility Tests and Drills
o Spikey Ball Superman
o Spikey Ball Superman with Rotation
o Spikey Ball Sergeant Major with Bounce
o Spikey Ball Sergeant Major with Bounce and Reaching Arms
Upper, Middle and Lower Body Segment Self Massage Tests and Drills
o Mid and Upper Back Self Massage
o Quadratus Lumborum Self Massage
o Lower Leg and Calves Self Massage
o Hamstrings Self Massage
o Ilio Tibial Band Self Massage
o Piriformis and Gluteals Self Massage
o Self Massage to the Pectoral Muscles
o Self Massage for the Feet
Upper, Middle and Lower Body Segment Sitting and Standing Tests and Drills
o Common Sitting Postures
o Common Sitting Posture Progression
o Common Sitting Posture Progression 2
o Standing Posture
o Standing Posture 2
o Standing Posture Progression
Upper, Middle and Lower Body Segment Kinetic Chain / Full Body Awareness Tests and Drills
o Posture Bar Kinetic Chain Connection
o Posture Bar Kinetic Chin Connection with Take-Away
o Swiss Ball Body Connection Bounce
o Swiss Ball Body Connection Pull-down
o Swiss Ball Body Connection Pull-down and Bounce
o Swiss Ball Body Connection Lifting One Leg
Coommon Golf Swing Technical Breakdowns
Upper, Middle and Lower Body Segment Breakdown
Excerpts from Body and Golf Manual
Technical Breakdowns
o Tight Left Arm
o Tight/Weak Arm Triangle
o Upper Body Elevation
o Poking Chin
o Rounded Posture
o Chicken Wing Arm
o Arms Trapped Behind Body
o Droopy Flower Position
o Poor Upper Body Alignment
o Body Arches Backwards
o The Pelvic Tilt with Left Hip Down and Right Hip Up
o Hip Slide
o Poor Balance
o Beer Table Legs / Knock Knees
o Pigeon Toes / Feet Turned In
The Melbourne Golf Injury Clinic Physiological Model
Good Function of the Kinetic Chain in Upper, Middle and Lower Body Segments
Excerpts from Body and Golf Manual
Good Golf Swing Patterns 1-13
Golf Specific Function Testing and Exercises
Upper Body Segment Functional Tests and Drills
o Angel Wings
o Angel Wings with Ear to Shoulder
o Angel Wings with Nose to Armpit
o Sergeant Major Drill
o Sergeant Major Drill with 3 Fingers
o Sergeant Major Drill with Palms Facing Forwards
Upper and Middle Body Segment Functional Tests and Drills
o Doorway Drill - Shoulder Girdle Stabiliser
o The Crucifix Position
o Crucifix Pull-down
o Posture Bar Pull-downs
o Posture Bar Pull-downs with Finger Tips
o Posture Bar Pull-downs Side to Side
Upper, Middle and Lower Body Segment Extension Tests and Drills
o Angel Wings on the Floor
o Bar with Double Chin
o Bar on Neck on All Fours
o Cat Position
o Cat Position with Leg Extension
o Cat Position with Arm and Leg Extension
Upper and Middle Body Segment Rotation Tests and Drills
o Neck Rotation
o Upper Back Rotation
o Middle Back Rotation
o Lower Back Rotation
o Dead Bug with Rotation
o Dead Bug with Spikey Ball Rotation
Middle and Lower Body Segment Lower Trunk Stability Tests and Drills
o Lower Trunk Drill with Wall Support
o Lower Trunk Drill with Leg Raises
o Lower Trunk Drill with Legs Bending and Straightening
o Lower Trunk Drill with Rocking Motion
o Lower Trunk Drill with Cycling Motion
o Lower Trunk Drill with Lower Pelvis and Leg Lift
Middle and Lower Body Segment Pelvis and Lower Limb Stability Tests and Drills
o Hip Suck
o Hip Suck Hold
o Hip Suck Hold with Leg Lift
o Hip Suck with Neck Stretch
o Pelvic and Inner Thigh Stability Work
o Pelvis and Inner Thigh Stability Work - Holding Position
Upper, Middle and Lower Body Segment Balance Tests and Drills
o Karate Kid
o Half Knee Squat
o Bar Lifts
o Bar Lifts with No Support
o Bar Lifts with Arms in Set-up Position
o Bar Lifts Side to Side
Upper, Middle and Lower Body Segment Advance Balance Tests and Drills
o Bar Lift Side to Side Eyes Shut
o One Legged Pull-downs
o One Legged Pull-downs with Eyes Shut
o One Legged Pull-downs in the Arabesque Position with Eyes Shut
o One Legged Pull-downs in the Arabesque Position Side to Side
o One Legged Pull-downs in the Arabesque Position Side to Side with Eyes Shut
Upper and Middle Body Segment Spinal Mobility Tests and Drills
o Spikey Ball Superman
o Spikey Ball Superman with Rotation
o Spikey Ball Sergeant Major with Bounce
o Spikey Ball Sergeant Major with Bounce and Reaching Arms
Upper, Middle and Lower Body Segment Self Massage Tests and Drills
o Mid and Upper Back Self Massage
o Quadratus Lumborum Self Massage
o Lower Leg and Calves Self Massage
o Hamstrings Self Massage
o Ilio Tibial Band Self Massage
o Piriformis and Gluteals Self Massage
o Self Massage to the Pectoral Muscles
o Self Massage for the Feet
Upper, Middle and Lower Body Segment Sitting and Standing Tests and Drills
o Common Sitting Postures
o Common Sitting Posture Progression
o Common Sitting Posture Progression 2
o Standing Posture
o Standing Posture 2
o Standing Posture Progression
Upper, Middle and Lower Body Segment Kinetic Chain / Full Body Awareness Tests and Drills
o Posture Bar Kinetic Chain Connection
o Posture Bar Kinetic Chin Connection with Take-Away
o Swiss Ball Body Connection Bounce
o Swiss Ball Body Connection Pull-down
o Swiss Ball Body Connection Pull-down and Bounce
o Swiss Ball Body Connection Lifting One Leg