The primary goal of this program is for golfers to improve the strength and stability of their neck and spine-supporting muscles to mitigate risk of future injury.
Program: See detailed program below. Each day’s program should be performed for two (2) sets. The first set should be at a low, yet challenging resistance. The second set should be at an increased resistance (standing 6-12” farther back).
Once the golfer has progressed through these 8 sessions, programming should be evaluated to assess which exercises and mixes of exercises are most effective for each golfer’s training.
Session 1:
360 Spin (3x CW/CCW)
Look Left Look Right (5x F/L/B/R)
Sessions 2/3:
360 Spin (3x CW/CCW)
Look Left Look Right (5x F/L/B/R)
Golf Stance Shoulder Opens (8x both arms)
Session 4:
360 Spin (3x CW/CCW)
Look Left Look Right (5x F/L/B/R)
Golf Stance Shoulder Rotations (8x)
Sessions 5/6:
360 Spin (3x CW/CCW)
Look Left Look Right (5x F/L/B/R)
Golf Stance Shoulder Rotations (8x)
Lock Neck Body Turn (5x F/L/B/R)
Sessions 7/8:
360 Spin (3x CW/CCW)
Look Left Look Right (5x F/L/B/R)
Lock Neck Body Turn (5x F/L/B/R)
Pallof Press (8x +5s hold L/R)
Visit www.iron-neck.com for additional training videos and information.
