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FITNESS AND HEALTH

FITNESS AND HEALTH

Mike Malaska has put together a fitness program that is easy to maintain and doesn’t require going to a gym. He uses exercise bands and stretch cords for most of his workout program. You can also add a jump rope for cardio.

Fitness is about being consistent, and this program does not require going to a gym six days a week. Using just the bands and stretch cords are handy and versatile. You can even pop them in your golf bag while traveling.

All the exercises Mike has put together will help your golf game. He performs several of them to warm up before a round.

Mike has been doing these exercises every day for 35 years. He shows you multiple examples for a complete and total body workout.

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FITNESS AND HEALTH
  • FITNESS OVERVIEW

    Mike Malaska discusses the Fitness Series and gives an overview of what to expect. He will introduce exercises you can perform with some evaluation and show you what your swing does.

    All you need to do fitness at any level are bands, stretch cords, and a jump rope for cardio.

    Mike stresses tha...

  • FITNESS BANDS

    Mike takes his exercise band and wraps it around both ankles. He turns his toes inward while placing his hands on his chest. Mike takes three steps to the left and then three steps back to the right. This motion focuses on stretching the legs by not leaning with your body. The key is to stretch w...

  • FITNESS BANDS: ARCH OF YOUR FOOT

  • FITNESS BANDS: LIFTING YOUR HEEL OFF THE GROUND

    Mike places the exercise bands over his ankles. He then crosses over the band with his left foot, so the band is under his instep. Then he lifts his right foot back off the ground. Make sure your knees stay together. This exercise aims to bring your heel up to the back of your leg.

    Repeat this w...

  • FITNESS: BRIDGES

    Mike takes us through the first of 3 bridge exercises. These basics are for your core and to stabilize your lower lumbar spine.

    Mike lays on a towel with his knees bent. You should lay on your back with your hands on your chest and lift your hips off the ground. The key is to hold your hips ther...

  • FITNESS: SIDE BRIDGES

    The next bridge exercise is the side bridge. Mike lays on his side, holding himself up with his hips supported by his left arm. He lifts his hips off the ground for the first exercise. Then Mike extends his legs, raises them, and bridges. He holds that for 10 to 30 seconds and repeats it on the o...

  • FORWARD BRIDGES

    The third bridge exercise is the forward bridge. Start on your hands and knees with your toes turned inward and elbows on the ground.

    Push your hips up and form a v-shaped bridge and hold. If you can do this, try lifting one leg at a time. Make sure your hips are stable. This exercise also stre...

  • OVERHEAD EXTENSIONS

    Mike uses his exercise bands to perform overhead extensions. He begins by standing on the end of the cords. He holds the handles behind his elbows and raises his arms straight up and down.

    Mike repeats this exercise, and the key is to try and extend your arms straight up.

  • SIDE EXTENSIONS

    Side extensions are a great exercise to perform if you have shoulder issues.

    Mike takes both exercise bands and steps on the ends with his shoes. His arms are outstretched at shoulder height. You want to be careful with this exercise. Raise your arms and start with small motions until you can ra...

  • TRICEP EXTENSIONS

    Mike uses a band to perform tricep extensions.

    He holds the handle with his right hand above his shoulder and lets the band hang behind his back. Reaching back with his left hand, he grabs the band to stabilize it.

    Use your right hand to raise the handle up and down to do the tricep extension....

  • CHEST OPENERS

    Mike uses his exercise bands to perform chest openers. You can use one or two bands to perform this exercise. It is about a range of motion. People make the mistake of doing too much weight too soon.

    Mike holds the band chest high and extends it outward until it touches his chest, then he mainta...

  • REVERSE CHEST OPENERS

    Mike uses exercise bands to do reverse chest openers.

    He places the bands behind his back. Depending on your strength, you can use one or two bands.

    First, Mike stretches the band; then lets it pull his arms back, feeling the stretch. Then he bends from his waist and turns his arms back and for...