The 2015 Masters Golf Tournament is kicking off today, Thursday, April 9 in Augusta, Georgia. As golfers like Tiger Woods—who recently announced he’ll be attending this year—are gearing up for the event, we’ve prepared our golf training routine to help improve your swing and drive the ball a deeper distance. 

The workout engages plenty of rotational exercises. Twisting your torso while maintaining your balance is tough for most guys—especially lifters. That weakness costs them strength and power in the weight room (and on the golf course). This workout will also correct posture issues.

Frequency: 3x a week (after your regular weight training or on days in between)

Time Needed: 15 minutes

Directions: Perform the exercise pairs (marked “a” and “b”) as alternating sets. So you’ll do one set of “a”, rest, then one set of “b”, rest, and repeat for all the prescribed sets. Switch the order of the exercises each time you repeat the workout, but keep the pairings. Switch the rep ranges too, alternating between 12-15 and 15-20 reps. Rest 30-90 seconds between exercises, depending on how you sequence them (you’ll find that more difficult moves done back-to back will require more rest).

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Exercise 1a
Swiss Ball Russian Twist

Sets: 2-3 Reps: 12-15
Lie back on a Swiss ball, and raise your hips until they’re level with the floor. Cup one hand over the other, and extend your arms straight over your chest. Twist your torso to one side, and then the other while keeping your balance.

Exercise 1b
Single-Leg Rotation

Sets: 2-3 Reps: 15-20
Assume the stance you’d use at the tee, and raise one leg off the floor. Keeping your arms extended and straight, and your back flat, rotate your torso to one side and then the other.

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Exercise 2a
Lying Rotation

Sets: 2-3 Reps: 12-25
Lie on the floor, and rest your legs on a Swiss ball with hips and knees bent 90 degrees. Extend your arms out to your sides with palms down. Dig your feet into the ball, then rotate your hips to one side and touch the floor with your knees. Repeat on the other side. Keep your shoulders down and flat throughout.

Exercise 2b
Single-Leg Single-Arm Deadlift

Sets: 2-3 Reps: 15-20
Hold a light dumbbell in one hand and stand on the opposite leg. Keeping your lower back in its natural arch, bend forward at the hips to lower the weight as far as you can without losing the arch. Extend your hips to come back up. Complete all your reps on one side, and then repeat on the opposite one.

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Exercise 3a
Dogs and Cats

Sets: 2-3 Reps: 12-15
Get on all fours, and raise your head while trying to drive your spine down to the floor as much as possible (like a dog sitting). Then lower your head, and round your back (like a cat stretching). That’s one rep.

Exercise 3b
Single Leg Hip Raise

Sets: 2-3 Reps: 15-20
Lie on your back on the floor, and bend one leg so your foot is close to your butt while the other remains extended. Brace your abs, and drive your foot into the floor to extend your hips and raise them up off the ground. That’s one rep.

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Exercise 4
Dumbbell V, T, W

Sets: 2-3 Reps: 12-15
Hold a light dumbbell in each hand and lie face down on a Swiss ball. With your thumbs pointing to the ceiling, raise your arms up and outward at a 45-degree angle to make a V. Squeeze your shoulder blades together at the top. Lower your arms, and then raise them out to your sides, making a T. Lower your arms, and raise them up again with elbows bent so your body forms a W. That’s one rep.

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