2013 Golf Conditioning ProgramInstructor- Tami Bealert, PGA Golf Professional, Fitness Trainer

WHEN: 10-11:00 a.m., Tues. / 5:30-6:30 p.m., Wed. / 9-10 a.m., Sat.Next session begins Jan. 8-12, 2013 (6 weeks)

WHERE: Hickory Creek Golf Course Training Center, 3625 Napier Rd. Superior Twp.

WHAT to Expect/ Purpose: You will gain insight, knowledge and learn to perform the key functions for developing a sound repeatable golf swing.

Improve your flexibility; prevent injury, build strength and more power for increased distance through golf specific exercises using various types of equipment. Learn how to prevent injury. Assessment analysis will be taken before and after (6 weeks) to measure progress. Work-outs will vary and modified to accommodate each student’s level of ability. Instructor Expectations:- Completing the goals & objective questionnaire and a health/liability form.- Commitment to attending the program offered twice a week.- Self dedication to an additional training at home 1-3 days per week.- Successful completion of 12 classes will provide better control, balance, and increase distance to your ball flight.

WHAT to Bring: Support tennis shoes, workout clothes, water bottle, towel, mat and a 5 or 6 iron.Each week you may be asked to bring one of the following pieces of equipment:Stretch band, exercise ball, medicine ball or dumb bells. A complete schedule of what to bring will be provided for each week.

.Components of typical one-hour session:I. Warm-up (5-8 min.) Purpose: To get the blood flowing, heart rate up, muscles warmed up

and the body ready for exercise. II. Stretching (8-10 min.) Helps to prevent injury and provides greater range of motion.

III. Work out (20-25 min.) To promote more strength, endurance and power using a variety of exercises and pieces of equipment; including but not limited to body weight, rowing, bicycle, hooping, exercise ball, stretch bands, medicine balls and dumb bells

IV. Cool down (10-15 min.) will consist of stretching and a “Swing Drill” exercise. Often will include hitting restricted flight golf balls.

COST: 12 Classes $225. Drop in class $25 RSVP Required. Register on line at www.TrainwithTami.com or call 734-731-0238.

Program Design:

Each class & week will build on the next.Each class will include 4 components as previously listed.

Week #150% Lecture Educating / 50% Sample workout overview & balance Why Golf Fitness? Why is it important?What’s the most important factor in a complete golf swing?

Body vs Club What primary muscles are being used?

Week #250% Assessments / 50% “Body weight” exercise, coreResting HR, 3 Minute Step Test, Sit & Reach, Shoulder RotationDiscuss Goals and Objectives of each test.

Week#3Exercise Ball – stability (used in each phase thru class)Core and lower body stability

Week#4Exercise ball – core, stability and strength Stretch Band – upper body movementsCore and upper body strength

Week#5Medicine Ball – core Power and speed

Week#6Assessments and review of all exercise equipmentNext steps…