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.
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...
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
Mike uses the fitness band around his right ankle and the arch of his left foot.
Initially, you may need the help of a chair to steady yourself. With your right foot, make circles leading with your heel. Then stop and reverse. The key is to keep your balance while you are making those circles.
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...
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...
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...
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 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...
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....
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...
Mike uses his exercise bands to do classic bicep curls.
Mike stands on both exercise bands and does biceps curls, making sure to curl his arms nicely and slowly.
You can also drop your arms after you have made the curl and catch them when they extend. Perform this exercise with your elbows agai...
FITNESS DOWNWARD DOG
Mike moves to the Downward Dog position and explains how this helps your golf game.
Mike has a towel laid out and gets on his hands and knees, ensuring everything is at 90 degrees. The first thing he does is to pike up with his hips and legs, forming an inverted V. His back is flat, and he
This exercise concentrates on how much flexibility you have in your hips.
Mike sits on a towel with his legs stretched out and bends his back toward his knees. His arms are touching the sides of his legs, and he bends as far as he can. Mike can lay his chest on his legs.
If you want to add more...
This exercise is about rotation, and there are a couple of ways to test this.
First, Mike sits on the ground with his left leg bent other the other. He places his right arm outstretched, resting on his knee. His left arm is behind him, and he turns and looks over his left shoulder.
Mike can get...
FITNESS UPRIGHT ROWS
This fitness exercise uses a cord to perform upright rows.
Mike takes one cord and steps on it. Holding the handle with the other hand, he pulls it up to his shoulders, ensuring they are pinched backward.
Lift the cord up and down, which doesn’t require a lot of tension. This exercise aims to ...
FITNESS STRETCHING YOUR ARMS
Mike stretches a cord behind his neck and across his shoulders.
With your shoulder blades pinched together, bend down, turn, and stretch your left arm back as far as you can. You swing your arm back around again, and then you turn your right arm and stretch it as far as you can turn it.
FITNESS RESISTANCE EXERCISES
Mike uses two cords to perform resistance exercises.
The key is to get the blood flowing. You could also go for a walk or jog to achieve this. Mike demonstrates some strength exercises. He does ten reps, rotates his shoulders forward, and then goes the opposite way.
Mike steps on two cables, so...
FITNESS STATIC BACK PRESS
Mike covers different exercises that help with your golf swing. The static back press is his favorite.
Mike lies on his back as his feet rest on a chair. His quads are 90 degrees to his body and lower legs. He puts his hands on his stomach and relaxes.
Mike notices that his right shoulder is a...