This six week Pilates Reformer series for golfers focuses on improving flexibility, core strength, balance, and rotational power. Here's what to expect each week:

Week 1: Foundation and Core Activation

Goals: Introduce basic reformer exercises, emphasize core engagement.

• Warm-up: Footwork series
• Core Activation: Pelvic tilts, bridging, toe taps
• Upper Body: Arm circles, tricep presses
• Lower Body: Leg circles, footwork in different positions
• Cool Down: Cat-Cow stretch, hamstring stretch

Week 2: Spine Mobility and Stability

Goals: Enhance spinal mobility, improve stability.

• Warm-up: Footwork series, bridging
• Spinal Mobility: Cat-Cow, spinal twists
• Core Stability: Plank variations, hundred
• Upper Body: Arm openings, chest expansion
• Lower Body: Lunges on the reformer
• Cool Down: Seated forward fold, shoulder stretch

Week 3: Hip Mobility and Strength

Goals: Improve hip mobility, strengthen hip flexors and extensors.

• Warm-up: Footwork series, bridging with leg lifts
• Hip Mobility: Leg circles, hip rolls
• Core Strength: Roll-ups, side planks
• Upper Body: Rowing series
• Lower Body: Scooter, single leg press
• Cool Down: Figure-four stretch, hip flexor stretch

Week 4: Balance and Coordination

Goals: Enhance balance and coordination, integrate whole-body movements.

• Warm-up: Footwork series, single leg footwork
• Balance: Standing leg press, lunges with rotation
• Coordination: Arm and leg reach
• Core Strength: Teaser prep, side leg series
• Upper Body: Bicep curls, tricep extensions
• Cool Down: Spine stretch, shoulder rolls

Week 5: Rotational Power

Goals: Improve rotational strength and flexibility, focus on golf-specific movements.

• Warm-up: Footwork series, bridging with rotation
• Rotational Exercises: Torso twists, mermaid stretch
• Core Strength: Oblique roll-ups, bicycle crunches
• Upper Body: Chest expansion with rotation
• Lower Body: Standing side splits
• Cool Down: Supine twist, seated forward fold

Week 6: Integration and Performance

Goals: Combine learned skills, emphasize fluidity and control.

• Warm-up: Footwork series, bridging variations
• Integrated Movements: Full body integration exercises
• Core Strength: Advanced planks, teaser
• Upper Body: Arm series with rotation
• Lower Body: Jumpboard series (if available)
• Cool Down: Comprehensive stretch routine

Tips for Each Session:

• Modify as needed: Adjust the difficulty based on the participant's ability.
• Focus on breathing: Encourage deep, controlled breaths.
• Golf-specific cues: Relate movements to the golf swing to enhance understanding and motivation.

Beginner's welcome.

Limit 7