The SpinTV Presents: Avery's Off-season Workout

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Becoming a great DiscGolfer requires more than just practice on the course. Most DiscGolfers don’t have the luxury of playing year round in perfect weather and the “off-season” is a great time to bring your body up to speed with the requirements that top level Disc Golf has these days.

But exercising for the benefit of better performance on the course is not just for those aiming to win big tournaments – Basic exercises are key, if you want grow old while still playing Disc Golf. The 2009 Disc Golf World Champion Avery Jenkins has a long background in physical exercise and has a lot to share when it comes to keeping you body in great shape for Disc Golf.

Here’s the workout program presented in the video:

Day 1: Back & Biceps & Core

5 sets of:
Standard cable pulldowns – 10 reps
Bicep grip pullups – 10/max reps
Seated cable rows – 10 reps
Dumbbell curls – 10 reps (each arm)
1 min rest

4 sets of:
Crunches – 50/max reps
Machine torso rotations – 20 reps (each side)
Machine back extensions – 20 reps
Planks/sideplanks – 1 min
1 min rest

Day 2: Shoulders & Legs

5 sets of:
Shoulder press – 10 reps (each arm)
Lateral raises – 10 reps (each arm)
Front raises – 10 reps (each arm)
Cable throwing pulls – 20 reps (each arm)
1 min rest

5 sets of:
Barbell squats – 10 reps
One-legged lunge squats – 10 reps (each leg)
Leg press – 10 reps
Leg abductor – 10 reps
Leg extension – 10 reps
1 min rest

Day 3: Chest & Triceps & Core

5 sets of:
Machine bench press – 10 reps
Tricep cable pulldowns – 10 reps
Bodyweight dips – 10 reps
1 min rest

4 sets of:
Crunches – 50/max reps
Machine torso rotations – 20 reps (each side)
Machine back extensions – 20 reps
Planks/sideplanks – 1 min
1 min rest

Read more about Off-Season training and diet from Avery’s blog:
http://www.averyjenkins.net/training-for-disc-golf/

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Innova Discs
Producer: Esa Arokki