T's and Y's | Peak Golf Fitness

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Lower Body Mobility Exercises

Ankle Dorsiflexion and Plantarflexion (0:36)
Cats and Dogs (0:52)
Cats and Dogs Find Neutral (0:34)
Clam Shells (1:11)
Deadlift with No Weight (1:30)
Dynamic Pigeon Pose Stretch (0:48)
Deep Squats Supported (0:51)
Half Kneeling Hip Flexor Stretch (1:02)
Hip Circles (1:06)
Hip Hinges Mechanics with a Club (1:11)
Hurdle Walks Supported (1:00)
Lying Straight Leg Hip Circles (1:20)
Pelvic Tilts Supported (0:35)
Pelvic Tilts with Glute Engagement (1:05)
Sitting Internal Rotation Stretch (1:12)
Squats with Hip Turns Supported (1:13)
Standing Supported Hip Turns (0:53)
Supine Single Leg Lift with Rotation (1:01)
Supine Knee to Chest (0:35)
Toe Touch Modification (0:50)
Toe Touches (0:20)
Toe Touches Toes Up (0:41)

Upper Body Mobility Exercises

Chest Stretch on Foam Roller (0:51)
Child's Pose into Thoracic Extension (1:12)
External Rotation with Assistance and Resistance (1:14)
Foam Roller Shoulder Stretch (0:39)
Lunges with a Twist (0:56)
Open Books (0:43)
Open Books Resisted (0:47)
Quadruped Reachbacks (0:51)
Reachbacks Lumbar Lock (0:43)
Reachbacks Wide Base (0:38)
Single Leg with Shoulder Rotations (0:54)
Single Leg Shoulder Rotations with Toe Support (0:39)
Sitting Torso Turns Two Ways (1:43)
Split Stance Torso Turns with Wall Support (0:45)
Standing Dynamic Neck Stretch (0:46)
Standing External Rotation (1:06)
Standing Upper Body Stretch with a Pole (0:53)
Standing Torso Turns with a Club (1:01)
Torso Turns w Wall Support (0:39)
Upper Body Stretch with a Pole 3 Ways (1:31)

Lower Body Strength Exercises

Air Squats (0:35)
Band Resisted Deadlifts (1:03)
Clam Shells (1:11)
Deadlifts with Weight (1:34)
Deep Squats with Weight (1:00)
Double Leg Bridges (1:04)
Double Leg Bridges with a Mini Band (1:04)
Duck Walks (0:55)
Lunges Forward and Backward (0:45)
Lunges with a Twist (0:56)
Lying Straight Leg Hip Circles (1:20)
Mini Band Leg Circles Supported (1:13)
Mini Band Walks Forward and Backward (0:41)
Pelvic Tilts with Glute Engagement (1:05)
Side Lunges (0:53)
Side Lunges w Cross Body Knee Drive (0:46)
Single Leg Bridge Pulses (0:52)
Single Leg Bridges (0:51)
Single Leg Deadlift with Dumbbell (0:43)
Single Leg Squats Supported (1:10)
Squats Eccentric (0:56)
Squat Position Hip Sways (1:11)
Squats with Dumbbell (0:49)
Squats with Mini Band (0:51)
Squats with Rotation to Press (0:36)

Upper Body Strength Exercises

Bent Over Rows (0:53)
Bent Over Tricep Extension (0:41)
Mini Band Arm Raises (1:34)
Push Ups (0:56)
Push Up Negatives (1:22)
Single Arm Dumbbell Rows Ipsilateral (0:35)
Sitting Shoulder Press - Neutral Pelvis (0:44)
Split Stance Chest Press w Band (0:34)
Split Stance Rows with Band (0:46)
Standing Lateral Shoulder Raises (0:47)
T's and Y's (2:05)
T's Y's and L's (2:27)

Core Strength and Stability (not including glutes, see lower body strength for glute exercises)

Bicycles (0:56)
Bird Dog with Resisted Shoulder Flexion (1:31)
Bird Dog with Shoulder Flexion (1:04)
Cats and Dogs (0:52)
Cats and Dogs Find Neutral (0:34)
Dead Bug Leg Extended (1:14)
Dead Bug Opposite Arm Opposite Leg (1:06)
Half Kneeling Chops (1:22)
Half Kneeling Lifts (1:19)
Half Kneeling Resisted Rotation Chest Press (0:48)
Oblique V Ups (0:57)
Pelvic Tilts Supported (0:35)
Prone Planks (1:06)
Push Up Position Shoulder Taps (1:18)
Resisted Rotation Lateral Walkouts (0:57)
Reverse Crunches (1:28)
Seated Band Rotations (1:51)
Side Planks (1:05)
Sitting Shoulder Press - Neutral Pelvis (0:44)
Split Stance Single Arm Chest Press with Rotation (1:23)
Superman Holds (0:42)
Stability Ball Knee Tuck (0:48)
Standing Cross Arm Shoulder Turns (0:51)

Speed and Power

Broad Jumps (0:35)
Broad Jumps with 90-Degree Rotation (0:53)
Half Kneeling Medicine Ball Throw (1:07)
Jump Squats (0:35)
Jump Squats 2 (1:02)
Medicine Ball Chest Pass (0:29)
Oblique Twisters (0:51)
Overhead Medicine Ball Slam (0:38)
Side to Side Medicine Ball Slams (0:31)
Side to Side Overhead Medicine Ball Slams (0:37)
Single Arm Rotational Chest Press (1:19)
Single Leg Lateral Hops with Power Emphasis (1:02)
Single Leg Jump Squat Landing on Two Feet (0:37)
Squat to Press with Rotation Medicine Ball Throw (0:50)
Squat to Press with Power Emphasis (1:12)
Step Through Medicine Ball Throw (0:54)

Lower/Upper Body Balance & Stability

Band Resisted Deadlifts (1:03)
Deep Squats Supported (0:51)
Deep Squats with Weight (1:00)
Seated Band Rotations (1:51)
Single Leg Airplanes (0:55)
Single Leg Deadlift with Dumbbell (0:43)
Single Leg Hip Hinges with Toe Touch (0:50)
Single Leg Lateral Hops with Power Emphasis (1:02)
Single Leg Shoulder Rotations with Toe Support (0:39)
Single Leg with Shoulder Rotations (0:54)
Single Leg Squats Supported (1:10)

Golf Skills, Movements, and Drills

Anti Slide Drill (0:54)
Anti Sway Drill (0:49)
Hips First (0:52)
Hips First with a Golf Club (1:03)
Posture Check (0:55)
Posture Check 2 (1:22)
Sequence and Posture Drill (1:12)
Side Bend with a Golf Club (2:16)

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