4-week Disc Golf Workout


Who I Am

Hey y’all! My name is Sarah Wozniak. I have a B.S in Kinesiology from Anderson University, and I am an American Council on Exercise (ACE) Certified Personal Trainer. I played on the golf team in college. I have been in this field for 5 years and I love helping people on their journey. I have started my own personal training business where I go into client’s homes or online. Also, I teach kids how to play golf while learning life skills with The First Tee of Greater Charlotte. I have played disc golf for 3 years and love learning more each time I go out. I love helping people get stronger every day and find that confidence within themself.The following workouts have been specifically designed for disc golfers. Each week will help you improve your form, game, and endurance by focusing on various body parts. If you’re new to working out, no problem! In each exercise, I’ve come up with a beginner, intermediate, and advanced version. Pick which one fits your fitness level best and slowly work your way up!Perform each of these workouts once a week for 4 weeks. If you’re a beginner, work your way into performing the more intermediate exercises. If you’re intermediate/advanced, focus on upping your weights and gaining flexibility.


Warm-Ups Are Key

Warm-ups are a key factor in playing well and getting the most out of your workout. Warming up before any activity can help lessen your risk of injury and safely increases your body temperature and blood flow. Even better, warming up helps prevent soreness after a hard workout or round!When it’s colder outside, take a little extra time to get warmed up. I recommend 5-10 reps of each warm-up. Warm-ups don’t take long, but they sure do make a difference.

  1. Single Arm Circles – Start with standing straight. Raise both your arms and move them in a circular motion without bending the elbow.
  2. Knee to Elbow – Start by standing straight. Bring your left arm to your right knee until they touch, or almost touch, then return to the starting position. Repeat on the opposite side. Think about tightening your core as the arm and elbow come together.
  3. Windmill – Start by standing straight. Bend over at your waist as you bring your right arm to your left toes until they are touching or almost touching. Return to the upright position and do the same for your left arm. Remember to not lock your knees during this exercise and breath.
  4. Knee to Chest – For this warm-up, you can either stand still or walk with it (lean with it ????). You will start by standing straight and then bring your knee up towards your chest, grabbing your knee with your hands. Squeeze your stomach and glutes for a few seconds and then lower your leg back down. Repeat on the other side.
  5. Glute Stretch – This is another warm-up that you can be stationary with or mobile. You will start by standing. Then bring your leg up to be parallel to the sky, grabbing your legs with your hands. Slowly pull your leg and knee up as far as you can for a deeper stretch. Return to the starting position and repeat on the other side.
  6. Frankenstein – You can either stand still or walk with this warm-up. While standing up, put your arms out in front of you, palm down, so they are parallel with the sky. Kick one leg up at high as you can so it touches your fingers. Remember to breathe out when kicking up and in when lowering your leg. Also, keep your knees slightly bent to avoid locking them. 
  7. Lunge w/ Spinal Twist – This warm-up is great for your lower back! To start, get into a lunge with your front knee perpendicular to your ankle and your back knee slightly above the ground bent at a 90-degree angle. Then, lower the hand opposite of your front leg to the inside of your ankle (I.E. – If your right leg is in front, lower your left hand to the ground). Twist to bring your chest close to your knee. Keep your opposite arm in the air as you twist, reaching towards the sky. For added difficulty, turn your head to look up the arm reaching towards the sky. For a deeper stretch, tuck in your hips and push deeper into the lunge.
  8. Torso Rotation – Perform this pre-exercise warm-up for about 15 seconds. Standing up with your knees slightly bent, rotate your upper body left and right.

Watch the video below for a walk-through of these warm-ups. Remember to always warm-up before every round, workout, or strenuous activity. It will help your body stay nimble and you be more successful!

Plank Core Workout

Take it one exercise at a time. If you can’t hold the plank for a minute yet, start with 30-seconds and work your way up through this 4-week workout. You got this!

  1. Plank – Start with your stomach on the ground. Put your elbows under your shoulders and tuck your toes under you to get into a plank position. Hold this for 40 seconds. Remember to breathe and tuck your belly button into your spine.
  2. High Plank – From the plank position, raise yourself higher by putting your hands directly under your shoulders and extending your arms. Hold this position for 40 seconds. Remember to breathe and engage your core.
  3. Plank Push-Up – From the high plank, you’re going to go back down onto your elbows. Then rise back up into a high plank with your hands underneath your shoulders. Repeat this movement for 40 seconds. Remember to keep your back straight.
  4. Side Plank – Turn onto your side with your elbow underneath your shoulder. 
  5. Plank Shoulder Taps – Return to the high plank position. Bring your right hand to touch your left shoulder. Repeat with the other hand (except touch the right shoulder). Perform this movement for 40-seconds.
  6. Thread the Needle – Get into the side plank position except put your hand under your shoulder instead to make a high side plank. With your other hand reach into the sky then bring it underneath your body, twisting your torse slightly, then return it to the sky. Repeat for 40 seconds then do the same movement on the other side.

Full Body Workout

  1. Walking Twist Lunge – Perform 8-10 reps on each leg. Start in a standing position. Put your right foot forward and get into a lunge. Keep your front knee perpendicular to your ankle, don’t let it pass your toes. Keep your back knee a few inches above the ground. Sink your hips into the groups and rotate to the right and then the left. Stand back up and repeat.
  2.  Side to Side – Perform 20 reps total. Start standing up and then bend the knees, push your hips back, and keep your back straight. Get low and move your right leg to the side and bring your left leg in to meet it. Repeat. 1 rep is a complete right to left movement. 
  3. Bicep Curl to Should Press Row with Squat – This is a complex move, so watch the video to see it in action! Perform 5-10 reps. Start by standing up. Squat down as low as you can, remembering to keep your knees above your ankles and back straight. Stand back up while pushing your arms up, keeping your elbows close to your head. Return your arms back to your shoulders, rotate your palms inward so they are looking at your face. With your elbows tucked into your side, lower your hands to your waist and back up using your biceps and raise them back to your shoulders. Lastly, bend over at the hip with your hands dangling down towards your feet with palms facing each other. Drive both elbows up, bringing your hands to your chest. Then lower your hands again. That is 1 rep.
  4. Renegade Row – Perform 6-12 reps on each arm. To start, get into a pushup position. Remember to keep your back flat and not stick your glute into the air. Bring your right arm into the air, driving that elbow up, to bring your hands to your chest. Squeeze your shoulder blades during this movement. Then return to the starting position and do the same with your opposite arm. Keep your core tight during this exercise by pulling your belly button into the spine. 
  5. Burpees – In the video, we’ve included three modifications. If you’re advanced or intermediate, perform a burpee with a push-up. If you’re a beginner, modify the push-up by dropping your knees to the ground and then performing a push-up. Start with 3-5 and work your way up to 10. Have a goal that you want to get to. Remember to breathe!

Stability and Balance Workout

  1. Single-Leg Romanian Deadlift – Perform 10 reps per side. Hold onto something if you need help keeping your balance. Start with one leg on the ground and the other in the air, knee at a 90-degree angle. Kick your leg back while reaching your arm forward. Remember to keep your knee slightly bent to avoid locking it. Keep your core tight by pulling your belly button in towards your spine. Do this exercise 10 times on one side, then switch to the other side.
  2.  Single-Leg Squat – Perform 10 reps/side. Stand on one leg with the other leg bent at a 90-degree angle. Keep your knees close to each other. Squat down, keep your other leg in the air and return to the starting position. Get down as low as you can. You should feel this in the back of your hip. Remember to inhale going down and exhale going up. 
  3. Inchworm – Perform 5-10 reps. Start by standing straight. Bend down at the hip until your hands touch the floor. Walk your body out until you are in a plank position, hold, then walk your hand back towards your toes until you can stand back up again. Try to keep your legs straight when you are coming back up. Return to starting position and then repeat.
  4. Dead Bug – Start with 5 reps/side and move your way up to 10 reps/side. Start with your back on the floor, knees in the air and bent at a 90-degree angle, and arms straight above your shoulders. Lower one leg to a few inches above the ground while also lowering your opposite arm (I.E. – lower your right leg and left arm to the ground). Return to starting position. Alternate from one side to the other. Remember to keep your core tight and breathe.
  5. Clamshell – Perform 10 reps/side. For added difficulty, add a resistance band to this exercise. This exercise works the gluteus medius and will strengthen your inner and outer thigh, core, and lower back. Remain on the ground but roll onto your side. Prop yourself up by putting your elbow directly under your shoulder. This will stabilize your pelvis. Put your legs on top of each other so your knees and heels are touching. While in this position, raise your upper knee but keep your feet touching. Squeeze your glutes and thighs while performing this motion. Return to the starting position and repeat.

Stay Strong

Beginning your fitness journey can be tough and scary. Trust me, I understand. I struggled with my fitness for years before I figured out how to make it fun for me. You can read more about that on my other blog post here. Remember to take one exercise and workout at a time. Rome wasn’t built in a day and neither is a habit. I know you can do it though! If you’re new to working out, start with 2 workouts a week and work your way up. If you’re not new, perform these workouts 3x a week. Remember, stay positive. Stay consistent. Give yourself grace and not be so hard on yourself. I’m here to help you out in any way. Enjoy these Throw Pink workouts!



Picture of Sarah Wozniak

Sarah Wozniak

I have a B.S. in Kinesiology from Anderson University and am a certified personal trainer by the American Council of Exercise. I've been playing disc golf for 3 years and in love with the sport! Get more workout tips on my Instagram @trainersarahwoz.

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