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Hi, this is David Goddard, AMPD Golf Fitness.
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Today we're gonna show you a program that virtually
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requires zero equipment.
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So, give me a coke can and a curb,
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this is what we're gonna do from a workout standpoint.
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Hotels, clubhouse, wherever you're at,
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So, real simple, you can use this as a warmup,
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you can also use it as a workout,
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working tons of shoulder stabilization,
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core stabilization,
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it gets everything going all at once.
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We're gonna show you three moves.
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then we're gonna do a half crab with rotation,
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and then we're gonna do a little lateral bear crawl
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with it as well so we make sure
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every plane of motion is covered.
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So, I want you to get into a strong bear position.
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It's gonna be also a quadruped position
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but with hips back just a little bit more.
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And we're gonna bring the knees just
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slightly elevated over the ground.
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We're gonna do half bear crawl.
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We're gonna do about eight repetitions per set,
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I don't wanna see a lot of wiggle worm
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in the hip going on there,
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we're working a lot of stability in the core.
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So that's gonna be your half bear crawl.
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Then, what I want you to try to do is from there,
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we're gonna kick through this lead leg,
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press those hips up,
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activate the glutes,
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and give me a big, big reach back,
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and then come on back through.
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So we'll go kick through,
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and take it on back down.
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That's gonna be your half crab with rotation.
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Now, let's go with a little bit of a lateral move.
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So, we're gonna go lateral bear crawls after that.
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So, same bear position,
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knees are just slightly hovering over the ground.
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I'm gonna go step out with my foot,
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cross over with the hand,
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step out with the foot,
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cross over with the hand.
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Do about eight to ten repetitions per,
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and that's gonna be an awesome hotel workout.