DUMBBELL SHOULDER PRESS As . s2]1E N. Phase 1: Pre-Season. Here are just a few strength training exercises you can perform at home. Essential exercises to improve all aspects of your game and reduce the risk . Help. You can also add some light weights and do weight-stretching to add-in some strength building as well to your flexibility training. Cat & Camel. Workout 1. If you do not, you should seek the location of a specialised trainer. Learn great exercises you can use today to take your first steps on a fun journey to optimize your body for . It's your time to join our community of the . How to do it: Perform this like the medicine ball parallel throw, except start with your hips perpendicular to the wall. Titleist offers an extensive selection of shafts, grips, specifications and . For starters, yes, you can improve your golf performance by improving your fitness. Vertical pulls are superb for developing the lats - the large V-shaped muscles that connect your arms to your vertebral column. You commonly do this on the course without realizing it when you pick up your ball from the hole. To improve your game of golf, join our golf fitness program. You also wont make near the strength gains youd normally see from heavy lifting if you lift lighter weights instead. Workout: Do 2 - 4 minute rounds: 5 pushups. Web622 Alberton Rd. Next, you lift up your top leg about an inch from the bottom leg and flex the foot with toes pointing forward. If you are a beginner to golf fitness or golf workouts, below showcases a three day split golf workout plan and exercises that will help you get stronger and more powerful. I have created this e-book, Better Fitness, Better Golf, to help golfers like you discover what a well crafted fitness program can do for your game. Building total body strength comes second only to range of motion when it comes to golf fitness. Golf Swing Wall Stretch. We appreciate your support! %%Invocation: path/gs -P- -dSAFER -dCompatibilityLevel=1.4 -q -P- -dNOPAUSE -dBATCH -sDEVICE=pdfwrite -sstdout=? Nick is a Strength and Conditioning Coach . TPI is an educational organization at the leading edge of studying human body mechanics and fitness as it relates to golf. Perform the following routine for 6 . This simple squat takes some load off the knees by leaning back slightly. Muscle imbalances can result in injury. Perform 10 breaths. Arm Circles- Extend your arms out on each side and move them in a circular motion forwards for your first set and backwards for your second set. during this exercise. The fitness world is starting to shift to High Intensity Interval Training (HIIT). A golf fitness program helps improve and maintain each of these motions. Stand with the arm at your side. Forearm pronation and supination: With your elbow bent 90, turn your palm upward and hold for 5 seconds. You dont want to lift high reps and light weight because this is what inflates the muscle size and bulks you up. 3. To create and translate power golfers need to train glute strength, hip stability, and anterior core strength. At FitGolf Performance Centers, we are the experts at helping you get the results you want. Your wrists are easily injured in the swing so make sure they are warmed up and loose as well as your back. These are great golf core exercises and the lats are a huge contributor when it comes to clubhead speed so this is a good exercise for any golf speed training. 6 Weeks To Golf Fitness provides a series of step-by-step home exercise programs that will help improve every aspect of your golf game. South, Alberton. Lucas joined the Titleist golf club fitting team through the mobile fitting van program in 2013. Strength lifts require short bursts of heavy weights. 80% or so of your 1 rep max. 1 Due to the volume of repetitive training, golf-ers may be at risk for development of neck, shoulder, and . If you are already an active gym user, you can adapt your gym training sessions into your golf practice program. To be honest, almost all of your muscles are somehow used throughout the swing. Publication date. Complete golf resistance training program including specific off-season, pre-season, in-season, and post-season routines! Blog. Lift the pelvis up off the ground. on your specific strengthening and stretching program. Perform 10 reps . Now lets talk strength building the proper way for a golfer. Release, Reset, and Ready Drills. 24 of 30. The exercise routines can easily be . Make sure your core is activated and then . For each exercise choose a weight that makes the last 1-2 reps of each set very difficult. 1 GOLFWOD - Online Golf Strength & Fitness Performance. Resource: Golf Fitness Training Program with Workouts and Bonus Guides. Print length. File size. Roll both sides of each area for 20-40 seconds. Also Read: 4 Exercises to Build Your Core Muscles for Power, Program: Golf Strength Training Program with PDFs. Perform 10 reps on each leg. The Cat & Camel is a great golf exercise for stretching out your lower back and improving the stability of your core. To get started, get down on your hands and knees. Golf Fitness Training Programs. TPI Exercises - Golf Fitness Training Programs At FitGolf The Golf Fitness Experts. This ebook will change how you spend your practice time at the golf course. Created with sketchtool. Rotate your torso 90 degrees away from the wall, and then rotate 180 . Golf Workout Program option 2: Splitting Exercise by Muscle Group. Repeat both sides for 1 minute each. This is designed to workout your lower back, abdominals, and hips. Your face muscles even work when you grimace from exerting power into your swing and golf ball ha! Exercises like forearm rollouts, side planks, planks with arm marches, pallof presses . The department store "Food Street" is less than 1.1 km away. Training that will take your game to the next level. Phase 3: In Season. %%+ -dEmbedAllFonts=true -dSubsetFonts=true -dCompressFonts=true -dNOPAUSE -dQUIET -dBATCH ? Try this whole-body exercise to free up your swing. Many club golfers are now recognising the importance of getting fit for golf. From assessment to achievement, the Physiq Golf Fitness Program will take you through the steps you need to achieve the kind of performance you're looking for when you're out on the green. She specializes in golf fitness and nutrition for a wide range of clients in the Bay Area and beyond. PGA Tour star Justin Thomas leveled-up in the 2017 season, winning four tournaments including his first-career major at the PGA Championship.. After dealing with some injuries, Thomas overhauled his training programputting an intense focus on core-strengthening workouts, mobility exercises, and routines to boost flexibility, which helped him play some of the best golf of his career. And when done properly (and routinely) golf warm-up, stretching and flexibility exercises for seniors are a great way to begin any golf game. There is a meeting room, a photocopy machine and a business centre at the accommodation. Get in position as if you are addressing the golf ball. 2 minute break. Your golf game will thank you! Jumps Alternating Lateral Jump. 5, Tiger surprises and LIV wins a major 'Happy birthday old man': Justin Thomas jabs Tiger Woods in Instagram birthday post Why 2022 was the wildest . Make an Appointment. iPad. 5 0 obj Or hop onto ouremail newsletterand get the free weekly golf tips we send out to our community plus updates and other announcements you dont want to miss! Comprehensive training programs for individual sports are "periodized" to provide a progressive and interactive training program. Wouldnt you rather hit a wedge into the green for your approach shot than a 4 iron? Proper form to prevent injury. Goals of golf fitness 6. WebCreated with Sketch. Whether you've been playing for years or just starting out, these follow along golf fitness workout programs will guide you to more flexibility, speed, power and distance -- and a whole lot more fun on the course! Watch on. 10182 KB. Typically, you'll want to work muscles that work together. Have you been hoping to lower your scores by working on fitness related to golf? -- Mark VerstegenThe best fitness equipment for golfers. How Periodized Programs Work. They work with and stabilize the larger muscles in your torso, shoulders, hips, and upper legs that provide the solid foundation on which most of the golf swing is built. Wrist Stretch- Hold a club in the center of the shaft with one hand so that equal lengths of the club remain on each side of your hand. 25 of 30. For 2022 he thinks the main trend in drivers is: "In a word, consistency. Strengthening exercises Keep the back straight. 129 pages. 2 Views Download Presentation. English. Titleist Custom Golf Club Options. 7 air squats. Theyll help lower your golf scores. This is no fun when it happens because the rest of the golf round you have to deal with a fatigued swing and the results are usually poor. ? 46 Back Exercises For Golfers The 2020 Complete Guide. So lets focus on a few of the reasons improving fitness may help you: Quick Tip: 6 Golf Exercises to Build Muscle. COMPLEX THIS EXERCISE WITH LYING LEG CURLS LEGS: HAMSTRINGS - 3 Leg Curl: Lying (Machine) Bring heels as close to buttocks as . You then gradually raise and lower the top leg for 10 to 15 repetitions. To be a successful golfer, one must perform hundreds to thousands of swings each week. Optimize your body for golf with some of the best tour-proven expert coaches in the game. Place an uninjured hand on the opposite hip to increase stretch. 6 Vertical Pull. A typical round of golf can take around 4 hours to play, which can tire out even the best of us. Despite the emergence of golf-specific training programs and training aids, , Posted: (4 days ago) These handy Workout Planners will help you quickly and efficiently create an optimal workout plan, manage your time wisely, schedule your exercises, organize meals and more. Our complimentary golf fitness PDF's are mini golf training books designed to help you learn what golf fitness programs are, why they work, and give you sample exercises to discover how 'feel' can become 'real' in your swing. 5 week program 1 week to familiarize yourself with the workout 4 weeks to go at it. The biggest takeaway is compound lifting and full body lifting. -P- -dSAFER -dCompatibilityLevel=1.4 -dAutoRotatePages=/None -dPDFSETTINGS=/ebook -dDetectDuplicateImages=true Do 3 sets on each hand. Learn great exercises you can use today to take your first steps on a . Posted: (2 days ago) Golf Digest Schools. Cable Single Arm Split stance Chest Press (abs tight, glute tight on the trail leg) TRX Single Arm Row (abs tight, glutes tight) Side Lying External Rotation - arm abducted . You dont want to get jacked in the gym and struggle to turn and rotate in the golf swing as a result. Try to increase weight or reps each workout, while staying in the 3-8 rep range. (Again, to get the full notes, download the PDF above). 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Fitness. 28, Section 1, Ming Sheng East Road. The first phase shows you were you are limited and prepares you for the second phase. Increased Stamina. Having been a part of the Golf Monthly team for over 15 years and playing off a handicap of 3, he has the experience to compare performance between models, brands and generations. Shoulder/Chest Stretch- Hold a club out in front of you horizontally with a hand on the grip and another hand near the head of the club. Golf Swing Wall Stretch. Now rotate your wrist from palm up to palm down and back several times then switch hands. She recently launched Fleischer Tour Fit, a membership-based website that features weekly changing golf fitness workouts you can do anytime, anyplace. The golf swing is a motion that requires fluidity and flexibility due to all of the twisting and turning of the body. Golf fitness: Two key areas of the body any golfer can target to shoot lower scores. TRX suspended Pushups (make sure to keep the chin tucked, eyes on the floor, abs tight glutes tight) Neutral Grip Pull-Up (think upper back, not arms, just back. 2. RESOURCE: Golf Fitness Program with PDF Downloads. 10+ years of helping golfers move, look and feel better. Start with 10 days free. Previous page. You want your whole body to be equally worked and you want to avoid muscle imbalances. Your chin will rest comfortably on your left shoulder. This simple exercise . Lets look into what muscles are used for the different motions in a golf swing. Lean into a wall with your right hand high above your head. WebGreat Classes run by Fitness Experts! V 4~@8.Lu&U/y WebThe 12 Week Fitness Program has 4 components: Warm-up: 5-10 minutes; , Posted: (5 days ago) Overall, be smart and lift with caution. 2 A New Approach to Fitness for Golfers: 12-Week Workout Program. In this exercise, you lie on your side and move your legs to a 45-degree angle in front of you to provide balance. Rest a few minutes between sets to allow muscles to recover. Repeat the test on the other side. Mid-way through pre-season, the repetitions will decrease and the relative weight for each set will increase to stimulate more maximal strength development. -f ? golf fitness manual table of contents 1. introduction 2. golf fitness culture of golfrsa 3. dangers facing the young golfer: early specialisation 4. golf all year round: the challenge with tournament schedule 5. goals of golf fitness 6. components of golf fitness 7. injuries: the black mark that never goes away 8. warm up and prep 9. cool down . Enhanced typesetting. For example, it makes sense to dedicate one day to back and biceps, one day to chest, shoulders and triceps, and a third day to legs. Perform 5 breaths. <> Phase 2: Late Pre-Season to In Season. stream -sOutputFile=? Page Flip. Have you been wanting to improve your fitness? Our PGA Qualified, Expert Strength & Fitness Trained Staff will deliver new levels of performance for your game. No golf workout is complete without it. Hold at hamstrings and extend leg straight into the sky. In March of 2009, I uprooted myself from my . Enabled. At-home. Before you can begin practicing its critical to stretch. This program is designed to be an introduction for those who are fitness beginners or just starting to incorporate a fitness program for their View Details Redbirdiegolf.com . Watch on. 7 Advantages Of Trx Suspension Training Core Tips. Why do you think Professional Golfers are so good at golf? Sticky notes. The driving range: The range offers you the ideal setting to practice your golf swing along with refining your To achieve a strength and power goal, the above exercises should be done for 6 to 8 . 23 of 30. ZLHz~u>$"vedRL4mKYfEd&!S". Bridge with Leg Extension: Starting supine with the knees bent, feet flat, knees and feet together, and arms extended out over the chest. WebOur complimentary golf fitness PDFs are mini golf training books designed to help you , Posted: (5 days ago) Have you ever gotten through several holes and all of a sudden felt fatigued and tired? On Kindle Scribe. Lie on stomach with elbows bent underneath. Led by our TPI Certified Golf Fitness Specialist, Zach Conklin, our program is designed to allow you . This method uses quick, intense bursts of exercise followed by short recovery periods. Slowly turn your palm downward and hold for 5 seconds. Yomi Hotel - Shuanglian Mrt Taipei is a 3-star venue positioned in 10 minutes' drive away from Zhongshan Park. Place your left hand lower than the right hand to simulate the top of your backswing (for a right-handed golfer). 26 of 30. Sets 3-5. 888-FITGOLF 2010 Al . 3+. So visit the website now. A good workout program will help you to improve your stamina so that when you are on the course you will have more endurance and can better maintain your focus. 3 The Premiere At Home Golf Workout Program for 2021 (Bonus Inside!) Word Wise. View Details Anc.ca.apm.activecommunities.com, Posted: (5 days ago) Golf fitness training programs, exercise videos and blog for players at every level. To prevent this and help you last the entire 18 holes here are some Stamina & Endurance Building Tips: If you found this tutorial on golf fitness beneficial, you can find the share buttons on the side of this post and at the bottom. This will also cause longer recovery periods which is no good. This is a complete 8-week golf fitness program with over 30 different workouts, and a warm-up and cool down routine to help you play your Matching search results: I went on to earn a degree in Exercise Science and began my career as a Certified Personal Trainer. Dont miss out on these amazing training programs. xX[5~x9/PR@B( h@h[3cnh/;v*oyb7Vw+@QW_7{uR_9PxKVq(jqE]o\I;,`L5hH=p-H\ c{p4VcH-a15goCKH#l~Fl8*f&xhDI!dv'A;Q0sd9@nQjS(P7}C1$W5EA8]hB.#AKXC2Z8CmEA8za+e=Z/7aU55KWvJL trO(?^kj+m515iMr1Ezq (Ks7\0Tld""oN3Qv\# $-l >&PgQ_\RJ=2(}`lW-P4 /6]xt3LF After the 4 minute round, take a 2 minute break and do the sequence for 1 more 4 minute round. Compound lifting not isolation. The back and torso twists during the swing, the hands and arms control the club, and the legs drive power to the torso and arms. You can go from a good round to a bad round if you fatigue before the finishing holes. Fitness. Golf Fitness Training; Train With Us In Jupiter; . Here are the basics: Breakdown your goal into a finite period of time (I suggest 90 days) Do 3 sets of 10. Jennifer Fleischer is one of Golf Digest's 50 Best Golf-Fitness Trainers in America. We have a great tutorial for you today so cover those questions and bring you solutions. Bend knees until thighs are parallel to floor, lifting weights forward, arms parallel to floor. Lay on your side with legs stacked and bent. Below are the best information and knowledge about Golf fitness program pdf voted by readers and compiled and edited by our team, let's find out. However many club golfers have a limited understanding or are confused in what they should be pursuing in regards to a strength and conditioning program specific to Golf. strength and conditioning program specific to golf. For more helpful tips, strategies, practice plans, and more check out our newsletter below or subscribe here. This will help you maintain a better swing for longer periods of time . Find the secret to improving your game FASTER, Copyright 2018 | Epic View Media LLC | GolfPracticeGuides.com | All Rights Reserved |, The Ultimate Golf Fitness Tutorial 101: Building Up Golf Fitness the Right Way, on The Ultimate Golf Fitness Tutorial 101: Building Up Golf Fitness the Right Way, Golf Fitness Training Program with Workouts and Bonus Guides, 4 Exercises to Build Your Core Muscles for Power, 50 Golf Tips for Beginners + Free Checklist Download, All Access Lifetime Membership All Video Courses + Practice Plans, Power being able to hit longer distances, Control muscle control that helps you control your swing, Flexibility all the bending and twisting that a swing requires, Prevent Injury golf exerts a lot of energy on muscles, bones, ligaments, and joints, Stamina & Endurance remaining strong the whole round and not fatiguing which could result in poor performance or injury, Key Muscles: Gluteus Maximus, Chest Pectorals, Core, Latissimus Dorsi (Back), Forearms, Abdominal Obliques help rotate the torso, Back the driving force in the golf swing that helps the arm move towards the body, rotate, and extend, Gluteus Maximus thigh rotation and lower body stability, Pectorals (Chest) help shoulder muscles and rotation and are vital for smooth golf swing, Forearms golf grip and supporting wrists, Rest a few minutes between sets to allow muscles to recover, Jog a few miles each day or week for cardio stamina, Practice rounds of golf where you walk instead of ride a cart to build stamina, During official rounds, try to use a cart if youre allowed so that you save energy and dont have to exert energy from carrying clubs. Instead you should be doing strength and power building lifts that make your muscles more dense and improve bone and ligament strength. Reps: 10-12. There is boundless opportunity through coaching, fitness, and focus; which is why we work with the best trainers and technology to enhance every aspect of your game. Sample Golf Training Program SQUAT - 21 Dumbbell: Front Raise Hold 8-25 lb weights at sides. He approaches club fitting with a TPI fitness training background to provide a complete picture of how equipment affects performance. Try 2-3 sets of 3-8 reps on each exercise. Start your own golf fitness program today and see full results in as little as 6 weeks. Increase your total body strength: A successful, consistent golf swing requires strength for stabilizing the lower body while rotating the trunk and upper body. 4) 65cm Fitness Ball (pump included) 5) Small Sport Ball (pump included) The workouts are broken down into two phases, Discovery and Development. Lay on your back and get to the top of a glute-bridge position by pushing your weight into your heels and elevating your hips. January 28, 2018. 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For most players, golf fitness training sessions are typically recommended 3-5 times per week. Indeed, these fitness routines were designed specifically for golfers and feature carefully selected exercises that will strengthen the muscles most solicited in golf. ), 5 [PDF] The Process of Strength and Conditioning for Golfers, 6 A Weight Training Program for Golfers Verywell Fit, 7 A Three-Week Conditioning Program for Improved Golf Performance, 9 Golf Fitness I 60-Day Game Improvement Training Program. Tour proven training programs and progress tracking. % Keep body rigid and flat by tightening abs and butt. In his current role, Neil is responsible for testing drivers and golf balls. The majority of pro players have great strength that allows them to hit the ball really far and make the course easier. Title: TPI Exercises Author: Matching search results: In 2012, Pam instituted telephone coaching and online program delivery to keep clients on track when they need it most. Outdoor Pickleball Courts Close , Fitness For A Particular Purpose Warranty, Fitness Equipment Store Colorado Springs, 2023 usfitnessfinder.com. Sets . Endurance Builders - Golf fitness training and workout programs based . Training. Cardiovascular workouts should absolutely be a part of your golf fitness program, but not necessarily the traditional methods. 11 6 Weeks to Golf Fitness Free Online Golf Tips, 12 Off Seson Golf Workout Program (Best Golf Exercises), 13 A Complete Golf Resistance Training Program For Golfers Of All, 15 [PDF] an eight-week golf-specific exercise program CiteSeerX, 16 Download our Free Golf Fitness eBooks Hit IT Great, The top 8 golf courses in rehoboth delaware. Golf is a great game for seniors - mentally, physically, and socially. Stretching increases your flexibility and allows you to make better turns in your swing which can ultimately add some distance to your clubs. Golf Fit Pro was created by Nick Randall in order to offer a comprehensive (and simple to use) guide to working out in manner that will benefit your golf. This is similar to the book. Fitness View More At the gym. 9 bold predictions for 2023: Rory gets No. 1) Setup Exercise - Most of the muscles involved in the setup are the muscles of the trunk, called core muscles. Tuesday. THE WORKOUT: Mini-band walk forward (1 set, 10 steps)Mini . - Us Fitness Finder, Golf fitness workout programs for over 50, Fitness For A Particular Purpose Warranty. Our complimentary golf fitness PDF's are mini golf training books designed to help you learn what golf fitness programs are, why they work, and give you sample exercises to discover how 'feel' can become 'real' in your swing. Golf Fitness Monthly e-Publication containing ideas on topics on Where to Start, Customer Engagement & Marketing, Fitness & Performance Centers, Program Design & Instruction, Retail Opportunities and more! Make sure you keep your elbow at your side and bent 90 throughout this exercise. For example, repeat the sequence of 5 pushups, 7 air squats and 9 situps as many times as possible in a 4 minute round. Golf Resources; Program PDF Download; The Intro to Golf Fitness program is a 6-week tour-level fitness training program designed for casual to serious golfers created by LifeStart TPI trainers and Catalyst Golf Pro. To make an appointment, please call toll-free 877-877-9333, or 734-930-7400. There are also core strength exercises mixed in to help with balance and body control. A lot of these golf exercises can be done from anywhere, so give these a try. There you can explore our videos that are available in PDF format. Golf Workout / Exercise Program sport specific workout plan by Rod Ferris B.A. Great InsightsWith Our Compliments. You want your whole body to be equally worked and you want to avoid muscle imbalances. Perform 10 reps on each side. So, in this episode, I want to walk you through the process of creating your own personal program based on your needs, your schedule, and your desires. Lean forward so you feel a stretch in your back. Effective golf fitness improves your body, which gives you better consistency, increased distance, and lower scores. This is really aimed at those golfers who do not participate in any strength trainin. Together with some practice time at the range and on . Raise body until only elbows and toes touch ground. Start anytime, on your own time. Enabled. Visit our Make a MedSport Appointment page for more information about preparing for your appointment. Lay flat on ground with one leg raised and bent. &+"GiNQ (p:,3lL1`O[P.IvIBxJW:KKm@MRq]lY#_Ck8`K) f{I5.3=t5bc"U;:&yxN4NubElU?91*!vl80-%]sJ{n*+I(&"d(sz * At any age or stage, the YMCA has health and . The following are several stretches recommended for you to do when you get to the golf course each day or from home as well: Toe Grab- Bend over and touch your toes with legs staying as straight as possible for 10-15 seconds. They have trained over 19,000 fitness and golf professionals in 63 countries through their TPI certification program, which includes the following 5 areas of golf: medical, fitness, power and junior development. The golf course is your ideal boardroom; it is the source of your biggest challenge and success-all funnelled down to a singular target. Check out our free Joey D Golf eBook series. Trx Golf Workout Pdf. This is a intermediate routine that consists of 3 days per week that takes approximately N/A Sports Specific rest between sets and 60 per session. Sets: Three. Do 6-12 repetions for 3 sets. Not only do these pre-golf exercises help prevent injury; but they will also give you the endurance needed to play 18-holes each day. Here's some exercise which are great to improve core strength/stability and your golf performance.FREE eBook (including 3 short home workouts) - https://www.. GOLFWOD is a unique online platform that bring golf fitness workouts, performance coaching and nutritional plans to a global audience. TRICEPS DIP Using a flat bench, go from a straight-arm position to having your arms bent at the elbow at a 90-degree angle, then push back up. Your lead lat stretches on the way back . All rights reserved Read more. Make sure to do both sides on the split squat. With all the different muscles you use in a golf swing it is very easy to pull a muscle and sideline you for a few weeks. I prefer to be exercising 3-4 days a week, splitting up my workouts by muscle group. 10 Effective Strength Training for Golf: Whats the Right Approach? Click through to see complete step-by-step photo instructions for every exercise from workout 2. They have incredible fitness that allows them to generate power and control in their golf swings. 3) Mono-loop Lower Body Resistance Band. 9 sit-ups. CPT(YMCA, ACE), CPAFLA. If done properly you can burn more calories in 15 . The biggest takeaway is compound lifting and full body lifting. No. Language. Slow Twists- Extend your arms out on each side of your body and twist in each direction multiple times to loosen up the back while keeping your feet planted and lower body still. %PDF-1.4 Keeping the belt line parallel to the floor, try and extend the right leg from the knee. To build and develop your body successfully, improve your physical health, build muscle and improve your overall well-being, it is extremely important to adhere to an individual training regime and fitness program. We have monthly programs, quality Ebooks and more available to you. Basic Approach to a Golf Weight Training Program. You can simply click on the pdf to watch our training programs. Phone: 905-546-2999. You dont want to lift with improper form and injure yourself because this will only delay your return to the golf course and cause your skills to diminish during the time off recovering. When lifting weights dont lift to fatigue as youll train your muscles to fatigue. This will stretch your hamstrings out. Bring arms out wide, raise up on tiptoe, then bend down as far as possible without pain or discomfort through the back of the shoulders. 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