Welcome to the Okanagan valley we are in Kamloops
British Columbia. I am at the Tobiano Golf Course on
hole number one. The four-part series will be on
beautiful different golf courses that we have in
BC, Canada. I have a really special guest today
Heather she's actually a member here at Tobiano
and she helps run the women's league that they have here on
Monday nights women's night. She will tell us all about that
as well as how she teaches me what my warm-up should look like if i'm
running late and I only have five minutes to warm up
on the tee box she also goes through in detail
what you should be doing post 18 holes or after you've done your nine holes
what your stretches and your mobility should look like post
as promised here is your five-minute dynamic warm-up
not a stretch i have been corrected and heather is going to show us what that
looks like i know 90 of you
always are running late even though i've mentioned to you many times to come
early at least half an hour but if you are traffic whatever excuses
no worries here's your five minute stretch so you
don't pull your back or anything really all things heather
in terms of following her on social finding her on her website
anything it will be in the description below as always
along with this five minute warm-up link where you can get it and do it at home
just to test it out for yourself before you head
to the golf course let's get started here we go heather
you're the boss what are you doing okay so take your golf club you want to turn
it upside down upside down because that way it's not going to slip
okay if you have it in your right hand you're going to stand on your left foot
if i have it in your left hand you're going to stand
on your right foot okay so opposite no yeah opposite okay opposite opposite
so same side okay okay so now keeping your leg straight you're going to swing
it forward and you're going to swing it back okay okay this is warming up
your hip flexor in the front and your glute in the back okay what's
the glute the king of distance and power off the tee distance
and power off the tee okay move your club
out in front of you so approximately how many of those do we do we're gonna do
six six okay we're doing this as quick okay
doing six fast okay move this out in front of you now nice
soft knee you're gonna go across and keeping your toe up out that way and
out that way nice okay yes beautiful also test your
stability again yes your stability you want lots of stability in golf
six times that way i lost count okay okay
then you're gonna change sides so stand on your other leg
club goes to the other side straight leg toe up
hip flexors going two three four five stay tall brace that core
okay get your club out in front swing it across
and across toe up gets your adductors and your abductors these are
all the muscles you're going to use in your golf swing
so we want to make sure they're nice and warm okay
six now you're gonna take your golf club you're gonna put your feet a little
wider than shoulder width apart soften your knees key here is keeping
your hips facing the front they don't move okay in
your golf swing when you go into your back swing your
hips don't you they do move but you need to be able to separate them
yes right yes so we're going to take our golf club out
front our hips are going to stay still we're going to rotate this way and we're
going to rotate okay so hips facing straight
hips stay straight don't let them turn so we're just
warming up the thoracic region or our upper back region because we want to get
those muscles warmed for when we swing our golf club
okay now after we've done that a half dozen time our core is nice and braced
we're going to start releasing our back foot
and coming right around to the front that's it
and releasing and coming around that way so we're getting a little bit
wider in her upper body and we're also standing on that lead leg or the front
leg the one that's facing the target and we're gonna go six in each direction
that way
okay once we've completed those now we're gonna take our golf club hold
it out front if for a right-handed golfer you're
gonna turn into that right-handed leg and now you're gonna push off into your
trail leg okay start here you're going to load and
you're going to explode over your lead legs so we're going to do
six of those
just like your golf swing load and explode okay one more
and explode so that's a really quick warm-up
the other thing that you can add is with your feet a little bit wider than
shoulder width apart your hands out here these are called airplanes and you're
just going to rotate keeping your hips still again rotate
rotate and slowly bend more and more and more
so you can reach down and touch your toes
so kind of like this starting high starting high
going yeah nice and controlled all the way down beautiful until i want
to touch my toes yeah until you touch your toes well
one hand yeah opposite so left hand to right toe and right hand to left toe got
it excellent okay one more bonus one yes if you're feeling it
you're going to start with your club up over your head yes
you're going to step back and does it matter which foot
doesn't matter which foot because we're going to go using both ones
okay if you want to maintain really good stability make sure that your back
foot's a little wider okay now you're going to sink down so
you've got 90 degrees in the front knee 90 degrees in the back knee and you're
going to turn over the front knee and come back and
stand up oh good one okay three on each side
you're gonna step back you're gonna sink straight down
and turn and come back up and go to the other side
so we're getting stability here this is a good one yeah i can feel this one
this is one of my favorite ones yeah and breathing as always
breathing and bracing your core making sure you're nice and tall
and one more other side
there you go wow so those few moves will get you ready
so that you can hit a bomb on the first seat and not take three or four holes
to do get warmed up to get warmed up absolutely a few things i was thinking
because of beginner golfers they might not know this when you
what you when should you be doing this okay so you're running late
and you can very kindly suggest that the other person goes first
absolutely right yep and you're not doing this on the tee box in front of
your ball you're now not going down and doing all
the stretches you're doing this on the side you're not
being a distraction to the person that is
hitting the ball you never want to be moving
at all or understanding we're standing behind
behind somebody when they are hitting the ball
so keeping that in mind let's say that heather and i are playing
she knows i'm running late because i've texted her and i've told her
and she i say you know what can you please go ahead i'm just going to do a
quick stretch now you don't have to go through
that whole five minute session right you do
whatever as much as you can that helps you get loose
without distracting heather while she's on the tee box
key is don't be a distraction don't be moving when someone
else is swinging the club that's the biggest no-no that is a big no-no yes
it is because whether you think so or not if i'm standing over my ball here
and you're standing there i can see you out of my peripheral view
right here
exactly can you imagine someone's doing this in your backswing
so that my coach told me no we did not tell you
to do it while someone's on the tee box about to swing correct
that's correct okay i'm just putting it out there you just don't know
because some people are just very new so they might be taking everything we're
saying so literally that they're like no i have
to do five minutes but no if you're running
late hey that's your problem that's your fault and
do the few that you can to get warmed up so now you've just played your 18 holes
your nine holes your five holes whatever that is for you and you need to
you need to stretch are we stretching now is this called
stretching we're going to do some stretching and some mobility work now
because you know after you've played 18 holes where you
hurt and where you don't and what needs to be stretched and what doesn't
so here we go three quick ones for you to do right after your round
let's do it okay here we go so the first one you just want to grab a hold of your
golf cart up here and place your feet of course hip width
apart banding straight down you're going to drop your head keep your
arms straight your legs straight and drop your head all the way down so this
is going to give you a good stretch in your shoulders
and in your upper back and when you get down here take a breath and breathe all
the way out
and breathe in and breathe out and sink even farther
this one feels good i can usually hear a snap crackle pop in my upper back when
i'm finished doing this one so take three breaths in that position
okay so you can do more than one of those if
you want to the other thing you want to make sure
that you're keeping flexible is your hips so even if you put your foot up on
your golf cart keep your other toe pointing forward
hands on your hips and turn into that extended leg okay
i was thinking you were gonna say lean forward but i'm like oh and then you
turn this way okay so internal and external
rotation in your hips is really important in golf so that you can finish
facing the target so hold each position for you know two
or three breaths if you can and then come back and do that you know
two or three times each leg so get a change
got to make sure we're staying balanced both toes are pointing forward
the toe that's on your golf cart is up so you're going to turn into that leg
make sure your posture is good your core is braced
and turn over that front leg
and around and remember to breathe so important to breathe
always
and smiling okay the last one i'm going to show you
is not only helps you at the end of your round but also can help you in between
your rounds so you take your golf club and hold on to the head like this and
put the shaft in behind your arm okay so if i hang on to it and i've got
my cores braced i don't want my back swaying i want to be nice and straight
and neutral if i just pull on the bottom that helps get into that position you
want to be at the top of your back swing with your
elbow tucked in in here how does that look can i can i see that
again okay so grab on there yep put this in behind here yeah there you
go and then just pull this way wow okay
let's pull a little bit higher like this look good yep good
the other thing you can do and you want to do the other side as well of course
right grab press grab
there you go oh oh and elbow here yep don't turn your shoulders keep there
there you go okay and then this way okay you know what i make if it hurts
make sure you don't do this if it hurts make sure you go see a
professional get some medical help but just a good stretch to do yeah this
is great really great and the other thing is if you are a
right-handed golfer right you're going to start here
you can even think about on your swing keeping your elbow there
but if you go like this that helps you get into that position
hang on yeah show me
i have to do it myself okay there
okay so yes like they're raising the roof
that's right and you want the club in the notch where your thumb is
okay okay and then so there and you're just gonna
hang on to it lightly and then come down into that position
like this yeah because when you come through your golf swing that's where you
want to be right
there you go do you do the other side uh not as much
not as nice i'm your right-handed golfer right so
interesting i love it well there you have it those are a few little fun
mobility thing stretches that they can do after
absolutely their round of golf keep it loose everyone don't
keep it nice and tight relax shimmy like i always tell them
shimmy be relaxed relax don't do it
heather anything else before you head out for your round of golf
you know what my round of golf i wish for everyone when you come golfing have
fun you know you're out in the fresh air
you're with your friends it's great mental work for you mental health is
physical health it's emotional health it's social health
it is golf is one of those sports that is just so good for us they've even done
studies that prove if you golf you live on average five years
longer than everybody wow absolutely they did a study in england i
love that there you go great um i just remembered a quick one
that i wanted to ask you so i remember you saying when you first
started there wasn't too many women out here playing
right but today you're playing in ladies night quickly tell us about
that right ladies night at tobiamo so on mondays we all get together
and um everyone submits their names and we draw names
and we select tea times and go out as foursomes and then we all join up for
dinner afterwards now we order takeout and we go to someone's backyard where we
can be socially distant correct we're all adapting we are you know and
that's what we do but you know that's where we handle
our prizes we just put in 10 bucks and have a draw for a 25
gift card at the pro shop and that's what we do and you know we get
together with our friends and it doesn't matter like
from a single digit handicapper to somebody with no handicap
everybody's always welcome and that's the key if you don't hit your ball
really well pick it up and go put it where you think you'd like it to
be you say that again for me please oh yeah if you don't hit the ball really
well pick it up and go put it because you
know what we're out here to have fun we're not out here to win a million
dollars on the tour not that we wouldn't want to i mean yeah
but that time has passed if that was the case we would have been very focused
yeah but i think you've hit a couple things any and everyone's welcome
absolutely right yeah everybody it does not matter if you've ever played golf
before or not you are coming out hopefully you're
watching some of my videos yes um to just understand etiquette and
just basic things but everyone is very nice and i think
that is one of the biggest misconceptions is
golf seems very stuffy and very like straight straight up so
people are scared to come and make a mistake we've all made mistakes as
beginner golfers you didn't come here knowing everything
people taught you as you go and that is that passing down baton of a golfer
you learn from people you play isn't that the case i like it and then you
build a community now you have you make new friends maybe
you bring a friend because you're scared but then you make
a friend a new friend yeah absolutely no it's a great community
it's a lot of so if if they're in tobiano can they reach
out and call for women's day or how do they get they can they can
well actually on the website they have my contact information
so if you want to come and play ladies night go to my email address send me an
email and you're more than welcome to come and join us and they'll also be in
the comment section below all of our information will be down
there so if they have any questions maybe they can reach out to you
on instagram or email on your website i this is how i met i met heather through
another pro and they she just put us in touch and
next thing you know she's like come on down i'd be happy and
this is how it happens it's just that simple right that's true you know what
golf gentlemen only ladies forbidden i think
that that's a thing of the past right way past so
it isn't stuffy anymore it's a lot of fun and it's great for you so
come and join us yes look at where you get to play like seriously honestly
i don't even think the camera does this place justice
it is stunning just and there's trains that go by it's just beautiful
okanagan valley here we are in kamloops this is what happens in british columbia
hey that's right and it's going to be it's
canada in two days so there we go we're celebrating in style absolutely
well thank you so much heather honestly thank
you that was amazing i learned a ton with stretching
so that's always good hydration hydration and snacks i mean
let's make it happen everyone definitely you need energy to put gas in
your tank yes that's it see you next thursday thanks
again heather thank you thanks for coming thanks
thanks so much for watching make sure you tune in every thursday you
know this is a four-part mini-series of beautiful british columbia and the golf
courses that we have here in the okanagan valley if you are a
local and live in british columbia it's a
must see and play golf course it is ranked number one in bc
and if you don't live here due to covet and you can't travel at the moment
don't worry add it to your bucket list because
make sure you leave them in the comments below as always
all their information will be in the description
with their personal links to their website
their facebook instagram pages all their social media
and as always if you have any questions message me
on instagram at coach cheyenne i hope you enjoyed this video