Javorek Golf Strength Exercises

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JAVOREK’S “AARON & ADDISON” ABDOMINAL PROGRAM

*For advanced performance athletes only

Before starting this program every individual athlete must be capable of performing with perfect body posture each of these exercises with at least 20 repetitions. Depending on individual goals, or the coach’s prescription, repeat the program as many times is prescribed. On individual basis could be made certain adjustments in the program. Do not take breaks between the exercises. Perform with a dynamic and continuous rhythm.

The program could be repeated with heavier and the heavier dumbbells, in 3 intensities (cycles) and no breaks between the exercises and the cycles.

Cycle # 1 with lighter dumbbell
Hooked Feet Sit-Ups With A Dumbbell On Chest 15
Hooked Feet Half Up & Up + Half Down & Down Sit-Ups 15
Feet Up From The Floor Bent Knees, Holding One DB In Both Hand R + L Twist 15+15
Crunches 15
Feet Up From The Floor Bent Knees, Holding One DB In Both Hand R + L Twisted Push Down 15+15
Hooked Feet Overhead Medicine Ball Pass 15
Jack Knives 10

Cycle # 2 with heavier dumbbell
Hooked Feet Sit-Ups With A Dumbbell On Chest 15
Hooked Feet Half Up & Half Down Sit-Ups 15
Feet Up From The Floor Bent Knees, Holding One DB In Both Hand R + L Twist 15+15
Crunches 15
Feet Up From The Floor Bent Knees, Holding One DB In Both Hand R + L Twisted Push Down 15+15
Hooked Feet Medicine Ball Chest Pass 15
Jack Knives 10

Cycle # 3 with the heaviest dumbbell
Hooked Feet Sit-Ups With A Dumbbell On Chest 15
Hooked Feet Half Down & Half Up Sit-Ups 15
Feet Up From The Floor Bent Knees, Holding One DB In Both Hand R + L Twist 15+15
Crunches 15
Feet Up From The Floor Bent Knees, Holding One DB In Both Hand R + L Twisted Push Down 15+15
Hooked Feet Overhead Medicine Ball Pass 15
Hooked Feet Medicine Ball Chest Pass 15
Jack Knives 20

Yes I Love It

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Abdominal and Back Conditioning Exercises for Golfers

Medicine ball Standing Exercises: Standing in a Straddle position Right and Left

twisted side throw

Medicine Ball Seated Exercises: Bent Knees Right and Left twisted side throw

Feet Off From the Floor Right and Left twisted side throw

Combination of Javorek’s Special Medicine Ball Abdominal Routine for Golfers

1. Hooked Feet Arms Cross On Chest Sit-Ups X 10

2. Hooked Feet Arms Cross On Chest Half Up & Up + Half Down & Down Sit-ups X 10

3. Hooked Feet Right And Left Side Throw X 10

4. Hooked Feet Medicine Ball Overhead Pass & Sit-Up X 10

5. Half Jack Knives X 10

6. Hooked Feet Arms Cross On Chest Half Up & Down Sit-Ups X 10

7. Hooked Feet Right And Left Side Throw X 10

8. Hooked Feet Medicine Ball Chest Pass & Sit-Up X 10

9. Half Jack Knives X 10

10. Hooked Feet Arms Cross On Chest Half Down & Up Sit-Ups X 10

11. Hooked Feet Right And Left Side Throw X 10

12. Hooked Feet Medicine Ball Overhead Pass & Sit-Up X 10

13. Hooked Feet Medicine Ball Chest Pass & Sit-Up X 10

14. Jack Knives X 10

Javorek’s Golfers back Conditioning exercises
Javorek’s Special Good mornings with Dumbbells or Barbell
Hyperextension
Barbell From Half Squat Behind the Head Press
Dumbbell Twisted High Pull Snatch

PS – the tall basketball player who was helping Clint McCullough