The Core Essentials GOLF Program Core Essentials specializes in personal training for ALL populations including: Post-Rehabilitation patients.Post-Rehabilitation.

The Core Essential’sThe Core Essential’sGOLFGOLF ProgramProgram

Core EssentialsCore Essentialsspecializes in personal training specializes in personal training for ALL populations including:for ALL populations including:

•Post-Rehabilitation patients.Post-Rehabilitation patients.

•Post surgical patients.Post surgical patients.

•Overweight or obese individuals.Overweight or obese individuals.

•Beginner exercise enthusiasts.Beginner exercise enthusiasts.

•Individuals who want to get in shape Individuals who want to get in shape for golf or any other sport. for golf or any other sport.

Core EssentialsCore Essentials


Prior to starting this fitness program we highly Prior to starting this fitness program we highly encourage you to seek physician’s approval especially encourage you to seek physician’s approval especially if you possess any orthopedic conditions. if you possess any orthopedic conditions.

Keep in mind that this program is only a suggestion. Keep in mind that this program is only a suggestion. We encourage individuals to get an assessment from a We encourage individuals to get an assessment from a qualified fitness professional (preferably from us if you qualified fitness professional (preferably from us if you are in our area) so the program is based on your are in our area) so the program is based on your individual needs.individual needs.

Core Essentials assumes no responsibility for any Core Essentials assumes no responsibility for any injuries that may occur as a result of performing these injuries that may occur as a result of performing these exercises.exercises.

DISCLAIMERDISCLAIMER



The exercises on the following slides were designed The exercises on the following slides were designed specifically for golf players.specifically for golf players.

Regular participation in this program should improve Regular participation in this program should improve your game.your game.

The exercises are designed to challenge a diverse The exercises are designed to challenge a diverse audience, from the de-conditioned individual to the audience, from the de-conditioned individual to the seasoned athlete. seasoned athlete.

Most of the exercises found in this program display Most of the exercises found in this program display options ranging from simple to difficult (relatively options ranging from simple to difficult (relatively speaking).speaking). Choose the one that best suits your fitness Choose the one that best suits your fitness level. Once the exercise becomes easy, advance to the level. Once the exercise becomes easy, advance to the next level.next level.



Choose the exercise that best suits your Choose the exercise that best suits your fitness level. fitness level.

KEEP IN MIND THAT THIS PROGRAM KEEP IN MIND THAT THIS PROGRAM IS DESIGNED TO BE A SUPPLEMENT IS DESIGNED TO BE A SUPPLEMENT TO ANY FORMAL INSTRUCTION YOU TO ANY FORMAL INSTRUCTION YOU MAY ALREADY BE RECEIVING FROM MAY ALREADY BE RECEIVING FROM A GOLF PRO.A GOLF PRO.



Program Goals:Program Goals: Increase flexibility.Increase flexibility. Increase core stabilization.Increase core stabilization. Increase functional strength. Increase functional strength. Increase power. Increase power.

Any improvement in the above mentioned areas will Any improvement in the above mentioned areas will enable an individual to increase club head speed, enable an individual to increase club head speed, develop a more anatomically correct swing, and in most develop a more anatomically correct swing, and in most cases result in a lower golf score, not to mention cases result in a lower golf score, not to mention decreasing the likelihood of injury!decreasing the likelihood of injury!

Lets look at these components in more detail…Lets look at these components in more detail…



IMPROVE FLEXIBILITYIMPROVE FLEXIBILITYWhy does the golfer want to improveWhy does the golfer want to improveFLEXIBILITY?FLEXIBILITY?

Tight muscles can compromise the proper Tight muscles can compromise the proper biomechanics of the golf swing as well as biomechanics of the golf swing as well as increase the potential for injury, for instance:increase the potential for injury, for instance:

Tight hip flexorsTight hip flexors (front of the hip) can (front of the hip) can effect your ability to fully rotate and effect your ability to fully rotate and thus effecting the range of your thus effecting the range of your backswing.backswing.

Limited rotation of your thoracic Limited rotation of your thoracic region (mid-spine)region (mid-spine) can result in can result in overuse or compensation to other overuse or compensation to other areas, specifically the shoulder and areas, specifically the shoulder and elbow which may lead to injury.elbow which may lead to injury.



IMPROVE CORE STABILIZATIONIMPROVE CORE STABILIZATIONWhy does the golfer want to improveWhy does the golfer want to improveCORE STABILIZATION?CORE STABILIZATION?

What is CORE STABILIZATION?What is CORE STABILIZATION?

Prior to movement of our upper and lower extremities, certain muscles in our body Prior to movement of our upper and lower extremities, certain muscles in our body contract to optimize alignment during any given movement. These muscles are contract to optimize alignment during any given movement. These muscles are called called stabilizersstabilizers or or tonictonic muscles and are located deep in the central portion of our muscles and are located deep in the central portion of our bodies or what is referred to as the “core”. bodies or what is referred to as the “core”.

According to Gray Cook, PT., “You think about moving your arms and legs, but your According to Gray Cook, PT., “You think about moving your arms and legs, but your core functions on reflex (automatic) reactions based on your movement, your core functions on reflex (automatic) reactions based on your movement, your balance, and your task.”balance, and your task.”

WHY DOES THE GOLFER NEED TO TRAIN THE CORE?WHY DOES THE GOLFER NEED TO TRAIN THE CORE? Choosing exercises that isolate these tonic muscles during various postures develop Choosing exercises that isolate these tonic muscles during various postures develop

the stability necessary during static (or “still”) postures as well as dynamic (or the stability necessary during static (or “still”) postures as well as dynamic (or sustained) movement such as what occurs in the game of golf.sustained) movement such as what occurs in the game of golf.

These tonic muscles are also important to emphasize if we want to stabilize our spine These tonic muscles are also important to emphasize if we want to stabilize our spine to prevent injury.to prevent injury.



IMPROVE FUNCTIONAL STRENGTHIMPROVE FUNCTIONAL STRENGTH What exactly is ‘Functional Strength’?What exactly is ‘Functional Strength’?

Functional strengthFunctional strength is the strength needed is the strength needed to perform the activities of daily living (or to perform the activities of daily living (or sports) which often require movements in 3 sports) which often require movements in 3 planes (dimensions) as well as the ability to planes (dimensions) as well as the ability to not only produce force (accelerate) but not only produce force (accelerate) but also, more importantly, reduce force also, more importantly, reduce force (deceleration).(deceleration).

Functional trainingFunctional training does not promote the does not promote the isolation of individual muscles (as in the isolation of individual muscles (as in the case of bodybuilding) but rather movement case of bodybuilding) but rather movement patterns that require greater involvement of patterns that require greater involvement of the nervous & vestibular (balance) systems the nervous & vestibular (balance) systems which can develop motor skills needed for which can develop motor skills needed for enhanced sports performance.enhanced sports performance.



IMPROVE POWERIMPROVE POWERWhat exactly is ‘POWER’, in theWhat exactly is ‘POWER’, in thecontext of Golf and why is it needed?context of Golf and why is it needed?

““To apply the principle of power to To apply the principle of power to golf, consider how fast the club head golf, consider how fast the club head is moving at impact. Obviously, the is moving at impact. Obviously, the faster the club head is moving, the faster the club head is moving, the more powerful the golfer, and the more powerful the golfer, and the greater the likelihood the ball will greater the likelihood the ball will travel farther.”travel farther.”

--PAUL CHEK--PAUL CHEK Author of “The Author of “The

Golf Golf Biomechanic’s Manual”Biomechanic’s Manual”

Paul Chek’s book is available online atPaul Chek’s book is available online atwww.chekinstitute.com



More on Power TrainingMore on Power Training We discourage performing any of the power exercises until you have mastered We discourage performing any of the power exercises until you have mastered

the stability and strength exercises, which is why we didn’t include the power the stability and strength exercises, which is why we didn’t include the power exercises until week 3*.exercises until week 3*.

The power exercises involve the use of a Medicine Ball. Master the exercise The power exercises involve the use of a Medicine Ball. Master the exercise technique in a slow manner before you increase the speed of movement. technique in a slow manner before you increase the speed of movement.

Start off doing the power exercises (that require bouncing the ball against the Start off doing the power exercises (that require bouncing the ball against the wall) with a pause between throws—to promote proper posture. Eventually, wall) with a pause between throws—to promote proper posture. Eventually, pass the ball against the wall in a continuous manner without pausing.pass the ball against the wall in a continuous manner without pausing.

* * You may want to delay the power exercises even longer if you have difficulty performing You may want to delay the power exercises even longer if you have difficulty performing the stability and strength exercises.the stability and strength exercises.


THE FLEXIBILITY EXERCISESTHE FLEXIBILITY EXERCISES


FLEXIBILITY EXERCISESFLEXIBILITY EXERCISESExercise # 1Exercise # 1

(Choose the exercise that best suits your fitness level)(Choose the exercise that best suits your fitness level)

A) Lower Trunk Rotation—Feet on GroundA) Lower Trunk Rotation—Feet on Ground B) Lower Trunk Rotation—Feet off GroundB) Lower Trunk Rotation—Feet off Ground(Knees Bent)(Knees Bent)

C) Lower Trunk Rotation—Feet off GroundC) Lower Trunk Rotation—Feet off Ground(Legs Straight)(Legs Straight)


Rationale of Exercise #1ARationale of Exercise #1A-Lower Trunk Rotation—Feet on Ground-Lower Trunk Rotation—Feet on Ground

Flexibility Exercises Flexibility Exercises

The ability to rotate your shoulders away from your hips is what golf The ability to rotate your shoulders away from your hips is what golf experts refer to as your experts refer to as your “X-FACTOR”.“X-FACTOR”.

It is referred to as “X-Factor” because your shoulders and hips It is referred to as “X-Factor” because your shoulders and hips should form an “X”, so to speak, during the backswing.should form an “X”, so to speak, during the backswing.

Doing this exercise should improve your range of motion which, in Doing this exercise should improve your range of motion which, in turn, should increase club head speed.turn, should increase club head speed.

Instructions:Instructions: Lie on your back with your arms out to your side and your knees Lie on your back with your arms out to your side and your knees

bent (feet on ground).bent (feet on ground). Slowly rotate your knees to your right and left.Slowly rotate your knees to your right and left.

Tip: Try to keep your shoulders on the ground.Tip: Try to keep your shoulders on the ground.

Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets.


Instructions for Exercise #1BInstructions for Exercise #1B--Lower Trunk Rotation—Feet off Ground (knees bent)Lower Trunk Rotation—Feet off Ground (knees bent)

Flexibility ExercisesFlexibility Exercises

Instructions:Instructions:

Lie on your back with your arms out to your side Lie on your back with your arms out to your side (see video). (see video).

Rotate your legs to your right and left with your Rotate your legs to your right and left with your feet off the ground (legs bent at a 90 degree angle.feet off the ground (legs bent at a 90 degree angle.

Tip: Try to keep your shoulders on the ground.Tip: Try to keep your shoulders on the ground.



Instructions for Exercise #1CInstructions for Exercise #1C--Lower Trunk Rotation—Feet off Ground (Legs straight)Lower Trunk Rotation—Feet off Ground (Legs straight)

Flexibility ExercisesFlexibility Exercises

Instructions:Instructions:

Lie on your back with your arms out to your side with your Lie on your back with your arms out to your side with your knees off the ground and slightly bent (see video). knees off the ground and slightly bent (see video).

Rotate your legs from side to side while maintaining (as best Rotate your legs from side to side while maintaining (as best you can) your shoulders in contact with the ground.you can) your shoulders in contact with the ground.

This improves range of motion as well as core strength.This improves range of motion as well as core strength.




Rationale of Exercise #2:Rationale of Exercise #2:

Stretching your Pectoralis major/minor (chest) allows you greater range of motion Stretching your Pectoralis major/minor (chest) allows you greater range of motion during your backswing ultimately contributing to greater club head speed. during your backswing ultimately contributing to greater club head speed.

Keep in mind, if you possess tight chest muscles, you will compensate by ‘borrowing’ Keep in mind, if you possess tight chest muscles, you will compensate by ‘borrowing’ the range in another joint thus distorting your swing.the range in another joint thus distorting your swing.

Tight chest muscles can also predispose you to shoulder injuries.Tight chest muscles can also predispose you to shoulder injuries. Tip: Keep your top knee on the floor throughout exercise.Tip: Keep your top knee on the floor throughout exercise.


Upper Trunk RotationUpper Trunk Rotation



Hip Flexor StretchHip Flexor Stretch(Choose the exercise that best suits your fitness level)(Choose the exercise that best suits your fitness level)

Rationale of Exercise #3:Rationale of Exercise #3:Tight hip flexorsTight hip flexors can effect your ability to fully rotate can effect your ability to fully rotate and thus effecting the range of your backswing. Tight and thus effecting the range of your backswing. Tight hip flexors often accompany ‘stretch weakness’ of hip flexors often accompany ‘stretch weakness’ of primarily the abdominals which can predispose primarily the abdominals which can predispose individuals to lower back pathology.individuals to lower back pathology.

Beginner (see top video)Beginner (see top video) This exercise stretches the hip flexors (front of the hip) This exercise stretches the hip flexors (front of the hip)

in all three planes (lean forward/side bend/rotate) which in all three planes (lean forward/side bend/rotate) which is needed during golf.is needed during golf.

Rotate your pelvis in a posterior direction (pelvic tilt) and squeeze Rotate your pelvis in a posterior direction (pelvic tilt) and squeeze your butt throughout exercise (hold on to a stable object if your butt throughout exercise (hold on to a stable object if needed).needed).

Advanced (See bottom video)Advanced (See bottom video) The Exercise on the bottom has 4 parts: The Exercise on the bottom has 4 parts:

Part 1)Part 1) Stretches hip flexors & chest. Stretches hip flexors & chest. Part 2)Part 2) Stretches Stretches the groin. the groin. Part 3)Part 3) Stretches the hamstrings. Stretches the hamstrings. Part 4)Part 4) Stretches the calf.This is the best stretch to do if you Stretches the calf.This is the best stretch to do if you are in a hurry, since you get a lot of “cluck for your are in a hurry, since you get a lot of “cluck for your buck”. buck”.




Seated assisted thoracic rotationSeated assisted thoracic rotation

Rationale of Exercise #4:Rationale of Exercise #4: This exercise strengthens and lengthens your spinal rotators which is very important for This exercise strengthens and lengthens your spinal rotators which is very important for

proper execution of the swing.proper execution of the swing. Ideally, your shoulders should form an “X” (or close to it) (in relation to your hips) when Ideally, your shoulders should form an “X” (or close to it) (in relation to your hips) when

your at the end ranges.*your at the end ranges.* This should be done in a slow and controlled manner while your abdomen remains tight This should be done in a slow and controlled manner while your abdomen remains tight

and torso vertical. Doing this exercise too fast and with poor form, may subject the spine and torso vertical. Doing this exercise too fast and with poor form, may subject the spine to injury. to injury.

The chair stabilizes your hips while the weighted cable passively pulls you into rotation, The chair stabilizes your hips while the weighted cable passively pulls you into rotation, whereby promoting an increase in mobility in your spine. Pulling the cable actively whereby promoting an increase in mobility in your spine. Pulling the cable actively strengthens your spinal rotators.strengthens your spinal rotators.


*Possessing good spinal rotation is very important for golf but if one wants to reduce lumbar (lower*Possessing good spinal rotation is very important for golf but if one wants to reduce lumbar (lowerback) strain (as in the case of the low back patient or amateur golfer), we recommend minimizingback) strain (as in the case of the low back patient or amateur golfer), we recommend minimizingthe difference between shoulder and hip rotation during the backswing. the difference between shoulder and hip rotation during the backswing.




Rationale of Stretching the Hamstrings:Rationale of Stretching the Hamstrings: Tight hamstrings can limit the ability of your hips to rotate Tight hamstrings can limit the ability of your hips to rotate

forward (anterior tilt of the pelvis) which can distort the forward (anterior tilt of the pelvis) which can distort the address address position position (see figure 1)(see figure 1). This distortion is usually . This distortion is usually manifested by rounding your spine which ultimately effects manifested by rounding your spine which ultimately effects your ability to rotate your torso during swing.your ability to rotate your torso during swing.

Supine Cross Body Kick (See top exercise):Supine Cross Body Kick (See top exercise): This exercise is reserved for the individual that has no This exercise is reserved for the individual that has no

lower back problems. Lie on your back with your legs lower back problems. Lie on your back with your legs straight and on the ground and your arms outstretched straight and on the ground and your arms outstretched (your body should look like a cross. Kick your leg to your (your body should look like a cross. Kick your leg to your opposite arm (as shown on the animation). Repeat with opposite arm (as shown on the animation). Repeat with other leg to opposite arm.other leg to opposite arm.

Static Hamstring Stretch (good for beginners or those with Static Hamstring Stretch (good for beginners or those with back problems/see bottom exercise):back problems/see bottom exercise):

Lie on your back with a blood pressure cuff under your low Lie on your back with a blood pressure cuff under your low back (or use the STABILIZER PRESSURE BIOFEEDBACK back (or use the STABILIZER PRESSURE BIOFEEDBACK UNIT available at UNIT available at www.backtrainer.comwww.backtrainer.com as shown below). as shown below). Lift your leg up as high as you can without seeing an Lift your leg up as high as you can without seeing an increase in pressure on the gauge. increase in pressure on the gauge.


Supine Cross Body KickSupine Cross Body Kick

Static Hamstring StretchStatic Hamstring Stretch

Figure 1



Adductor (Groin) StretchAdductor (Groin) Stretch(Choose the exercise that best suits your fitness level)(Choose the exercise that best suits your fitness level)

Rationale of ExerciseRationale of Exercise Tight groin muscles ultimately distort rotation Tight groin muscles ultimately distort rotation

of the pelvis during swing.of the pelvis during swing.

Seated on BallSeated on Ball Shift your weight to your left (as Shift your weight to your left (as

shown) and hold, making sure your shown) and hold, making sure your right foot remains in contact with the right foot remains in contact with the floor at all times, repeat to other side.floor at all times, repeat to other side.

Standing Standing Stand up as shown and shift your Stand up as shown and shift your

weight to your left, and twist. Repeat weight to your left, and twist. Repeat to other side.to other side.

Refer to the Golf Flashcards for reps and Refer to the Golf Flashcards for reps and sets.sets.



Forearm StretchesForearm Stretches Flexible muscles are extremely Flexible muscles are extremely

important in the prevention of most important in the prevention of most strain or sprain injuries. When muscles strain or sprain injuries. When muscles and tendons are flexible and supple, and tendons are flexible and supple, they are able to move and perform they are able to move and perform without being over stretched. If without being over stretched. If however, your muscles and tendons are however, your muscles and tendons are tight and stiff, it is quite easy for those tight and stiff, it is quite easy for those muscles and tendons to be pushed muscles and tendons to be pushed beyond their natural range of beyond their natural range of movement. movement.

The forearm muscles are no different, The forearm muscles are no different, they need to be stretched to reduce the they need to be stretched to reduce the likelihood of injury. likelihood of injury.

The ‘flexors’ and ‘extensors’ both need The ‘flexors’ and ‘extensors’ both need to be stretched (which are depicted on to be stretched (which are depicted on the right).the right).

Refer to the Golf Flashcards for Refer to the Golf Flashcards for reps and sets.reps and sets.



Neck Rotation StretchesNeck Rotation StretchesIf you have limited range of motion in the rotators of If you have limited range of motion in the rotators of your neck, you will ultimately have to take your eyes off your neck, you will ultimately have to take your eyes off the ball during the backswing, thus compromising the ball during the backswing, thus compromising proper club head alignment.proper club head alignment.

The stretch on the top simply involves rotating your The stretch on the top simply involves rotating your head (and NOT your shoulders or hips) until you feel a head (and NOT your shoulders or hips) until you feel a comfortable stretch.comfortable stretch.

The exercise on the bottom uses a special technique The exercise on the bottom uses a special technique called “Contract/Relax”. It involves rotating your head called “Contract/Relax”. It involves rotating your head as far as you can comfortably then placing your hand on as far as you can comfortably then placing your hand on your cheek (as shown) and rotating your head against your cheek (as shown) and rotating your head against your hand but not allowing any movement, this is your hand but not allowing any movement, this is referred to as an ISOMETRIC contraction. This technique referred to as an ISOMETRIC contraction. This technique can drastically improve range of motion but should be can drastically improve range of motion but should be used with caution. Consult with a health care practioner used with caution. Consult with a health care practioner prior to trying this.prior to trying this.




Latissimus Dorsi StretchLatissimus Dorsi Stretch

Instructions:

•Kneel down and sit on heels (or as far as your flexibility allows).

•Stretch your arms in front of you as far as you can then face your palms toward ceiling.

•Hold for 30 seconds.

•Progress to moving your torso and arms to the right and holding for 30 seconds, then move to the left for 30 seconds.

Refer to the Golf Flashcards for reps Refer to the Golf Flashcards for reps and sets.and sets.


FLEXIBILITY EXERCISESFLEXIBILITY EXERCISES

Final Comments on Flexibility:Final Comments on Flexibility: The stretches on this program are only suggestions. The stretches on this program are only suggestions. We encourage individuals to make an appointment with a We encourage individuals to make an appointment with a

certified strength and conditioning specialist to determine what certified strength and conditioning specialist to determine what muscles specifically need to be stretched (we will gladly work muscles specifically need to be stretched (we will gladly work with you if you are near the Boston, Massachusetts area).with you if you are near the Boston, Massachusetts area).

Refer to the “Quick Reference Guide” as to the number of Refer to the “Quick Reference Guide” as to the number of times you perform each stretch and the hold times.times you perform each stretch and the hold times.



The Stabilization ExercisesThe Stabilization Exercises


STABILITY EXERCISESSTABILITY EXERCISESExercise # 1Exercise # 1


A) Supine Bridge (2 leg) B) Fallouts

C) Ball Bridge D) One Leg Bridge


Rationale of Exercise #1ARationale of Exercise #1A

--Bridging-Bridging- Stability Exercises Stability Exercises

This Exercise strengthens the buttocks & abdominals musclesThis Exercise strengthens the buttocks & abdominals muscles and is considered a ‘core’ exercise.and is considered a ‘core’ exercise.

This exercise targets muscles that are often weak & overlooked in most This exercise targets muscles that are often weak & overlooked in most ‘trendy’ gyms—the static stabilizers (see slide 7 for details).‘trendy’ gyms—the static stabilizers (see slide 7 for details).

Doing this exercise should improve your ability to stabilize your spine—a Doing this exercise should improve your ability to stabilize your spine—a

necessary component for injury prevention.necessary component for injury prevention. TIPS: TIPS: Make sure your hips are level throughout exercise (i.e., rightMake sure your hips are level throughout exercise (i.e., right

hip should be at same height off the ground as left hip) especiallyhip should be at same height off the ground as left hip) especiallywhen doing ONE LEG BRIDGE.when doing ONE LEG BRIDGE.

Do not arch your back during the lifting of your hips, lift & lower your hips Do not arch your back during the lifting of your hips, lift & lower your hips & trunk as one unit! Keep abdominals tight throughout exercise.& trunk as one unit! Keep abdominals tight throughout exercise.



Rationale of Exercise #1BRationale of Exercise #1B

--Bridging with Fallouts-Bridging with Fallouts- Stability Exercises Stability Exercises

This Exercise strengthens the buttocks, hips, & abdominals muscles and This Exercise strengthens the buttocks, hips, & abdominals muscles and is considered a ‘core’ exercise.is considered a ‘core’ exercise.

This exercise targets muscles that are often weak & overlooked in most This exercise targets muscles that are often weak & overlooked in most ‘trendy’ gyms—the static stabilizers (see slide 7 for details).‘trendy’ gyms—the static stabilizers (see slide 7 for details).

Doing this exercise should improve your ability to stabilize your spine.Doing this exercise should improve your ability to stabilize your spine.TIPS: TIPS: Make sure your hips are level throughout exercise (i.e., rightMake sure your hips are level throughout exercise (i.e., right

hip should be at same height off the ground as left hip). Keep adominals hip should be at same height off the ground as left hip). Keep adominals tight throughout exercise.tight throughout exercise.

Wrap tubing slightly above knees and spread legs apart and hold for a Wrap tubing slightly above knees and spread legs apart and hold for a few seconds. Your hips should stay up during the entire set.few seconds. Your hips should stay up during the entire set.

The bands can be purchased at The bands can be purchased at www.performbetter.com The strength of the bands are listed from easiest to hardest:The strength of the bands are listed from easiest to hardest:

Yellow, green, blue, black.Yellow, green, blue, black.Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets.


Rationale of Exercise #1CRationale of Exercise #1C-Bridging on Stability Ball--Bridging on Stability Ball- Stability Exercises Stability Exercises

Performing the bridge on a stability ball challenges Performing the bridge on a stability ball challenges your balance and stability much more than if you did your balance and stability much more than if you did this exercise on a stable surface, as the case in the this exercise on a stable surface, as the case in the previous exercises. Do not attempt the bridging on the previous exercises. Do not attempt the bridging on the ball until you’ve mastered the previous exercises.ball until you’ve mastered the previous exercises.

Tips:Tips: Do not arch your back during this exercise. If you are Do not arch your back during this exercise. If you are

doing this exercise correctly, you should feel it in your doing this exercise correctly, you should feel it in your buttocks & abdominals, NOT your lower back.buttocks & abdominals, NOT your lower back.



Rationale of Exercise #1DRationale of Exercise #1D-Bridging with One Leg--Bridging with One Leg-Stability Exercises Stability Exercises

This exercise is extremely difficult to do correctly. Your hips should This exercise is extremely difficult to do correctly. Your hips should remain level throughout the exercise. remain level throughout the exercise.

This exercise targets the buttocks of the planted leg.This exercise targets the buttocks of the planted leg.

This exercise targets muscles that are often weak & overlooked in most ‘trendy’ This exercise targets muscles that are often weak & overlooked in most ‘trendy’ gyms—the static stabilizers (see slide 7 for details).gyms—the static stabilizers (see slide 7 for details).

Doing this exercise should improve your ability to stabilize your spine.Doing this exercise should improve your ability to stabilize your spine.

Tips:Tips: Keep your non-working leg bent and close to your chest. This places your Keep your non-working leg bent and close to your chest. This places your

pelvis in a neutral position and discourages arching of your back. pelvis in a neutral position and discourages arching of your back. If you are doing this exercise correctly, you should feel it in your buttocks & If you are doing this exercise correctly, you should feel it in your buttocks &

abdominals, NOT your lower back.abdominals, NOT your lower back. Push with your heel when elevating hips. If you get a cramp in the back of Push with your heel when elevating hips. If you get a cramp in the back of

your thigh, try placing your foot closer to your buttocks.your thigh, try placing your foot closer to your buttocks.





B) Plank—Elbows & Toes

C) Heel Taps

A) Plank—Elbows & Knees


Rationale of Exercise #2ARationale of Exercise #2A

--Plank-Elbows & KneesPlank-Elbows & Knees Stability Exercises Stability Exercises

Prior to movement of our upper and lower extremities, certain muscles in our Prior to movement of our upper and lower extremities, certain muscles in our body contract to optimize alignment during any given movement. The body contract to optimize alignment during any given movement. The transverse abdominus (TrA) is one of these muscles. Training the TrA is very transverse abdominus (TrA) is one of these muscles. Training the TrA is very important for stabilizing the spine during the swing.important for stabilizing the spine during the swing.

Plank (Elbows and Knees) Instructions:Plank (Elbows and Knees) Instructions:

•Lie face down on the floor with feet together & forearms on ground.Lie face down on the floor with feet together & forearms on ground.

•Tighten abdominals.Tighten abdominals.

•Squeeze glutes & lift torso & thighs off ground until it forms a straight line from head to Squeeze glutes & lift torso & thighs off ground until it forms a straight line from head to knees. DO NOT ARCH BACK. If you feel this in your lower back, you are most likely knees. DO NOT ARCH BACK. If you feel this in your lower back, you are most likely arching your back.arching your back.

•Hold this position for said seconds and reps. Refer to flashcards for details.Hold this position for said seconds and reps. Refer to flashcards for details.

•You can make this exercise harder by lifting either one arm or one leg (or opposite arm You can make this exercise harder by lifting either one arm or one leg (or opposite arm and leg) off the floor in an alternating fashion.and leg) off the floor in an alternating fashion.

•Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets.


Instructions to Exercise #2BInstructions to Exercise #2B

--Plank-Elbows & ToesPlank-Elbows & Toes Stability Exercises Stability Exercises

Plank (Elbows and Toes) Instructions:Plank (Elbows and Toes) Instructions:

•Lie face down on the floor with feet together & forearms on ground.Lie face down on the floor with feet together & forearms on ground.

•Tighten Abdominals.Tighten Abdominals.

•Squeeze glutes & lift torso & thighs off ground until it forms a straight line Squeeze glutes & lift torso & thighs off ground until it forms a straight line from head to toes. DO NOT ARCH BACK. If you feel this in your lower back, you from head to toes. DO NOT ARCH BACK. If you feel this in your lower back, you are most likely arching your back.are most likely arching your back.

•Hold this position for said seconds and reps. Refer to flashcards for details.Hold this position for said seconds and reps. Refer to flashcards for details.

Progression:Progression:

•Perform “Roll Outs” with elbows on stability ball. Keep abs tightPerform “Roll Outs” with elbows on stability ball. Keep abs tight

(your knees, hips, & shoulders should form a straight line). (your knees, hips, & shoulders should form a straight line).

DO NOT ARCH BACK. See video on right.DO NOT ARCH BACK. See video on right.



Rationale of Exercise #2CRationale of Exercise #2C

--Heel TapsHeel Taps Stability Exercises Stability Exercises

Prior to movement of our upper and lower extremities, certain muscles in our Prior to movement of our upper and lower extremities, certain muscles in our body contract to optimize alignment during any given movement. The transverse body contract to optimize alignment during any given movement. The transverse abdominus (TrA) is one of these muscles. Training the TrA is very important for abdominus (TrA) is one of these muscles. Training the TrA is very important for stabilizing the spine during the swing.stabilizing the spine during the swing.

Heel Taps Instructions:Heel Taps Instructions:

•Lie on back w/legs bent at 90 degrees & knees toward chest. Lie on back w/legs bent at 90 degrees & knees toward chest.

•Lower both legs toward floor w/o arching back. Place hands under low back to Lower both legs toward floor w/o arching back. Place hands under low back to monitor back position. You may want to use the STABILIZER PRESSURE monitor back position. You may want to use the STABILIZER PRESSURE BIOFEEDBACK UNIT which gives your visual feedback via the gauge. It is BIOFEEDBACK UNIT which gives your visual feedback via the gauge. It is available at www.backtrainer.comavailable at www.backtrainer.com (as shown).

•If you CAN’T lower your feet to the floor without arching your back, lower them If you CAN’T lower your feet to the floor without arching your back, lower them as far as you can. The object is NOT to arch and not necessarily touch the floor as far as you can. The object is NOT to arch and not necessarily touch the floor with your feet.with your feet.

•Keep abs tight. Keep abs tight.





A) Side Bridge (elbow/knees) B) Side Bridge (elbows/knee-lift top leg)

C) Side Bridge (elbows/ankles-lift top leg)


Rationale of Exercise #3ARationale of Exercise #3A-Side Bridge—Elbows & Knees-Side Bridge—Elbows & Knees

Stability Exercises Stability Exercises Prior to movement of our upper and lower extremities, certain Prior to movement of our upper and lower extremities, certain muscles in our body contract to optimize alignment during any given muscles in our body contract to optimize alignment during any given movement. The internal oblique (muscle located at the side of the movement. The internal oblique (muscle located at the side of the waist) is one of these muscles. Training the internal oblique is very waist) is one of these muscles. Training the internal oblique is very important for stabilizing the spine during the swing. This exercise also important for stabilizing the spine during the swing. This exercise also strengthens the side of the hip (gluteus medius) which promotes strengthens the side of the hip (gluteus medius) which promotes stability of the hips.stability of the hips.

Side Bridge (Elbows and Knees) Instructions:Side Bridge (Elbows and Knees) Instructions:

•Lie on your side and support your torso with your forearm and elbow.Lie on your side and support your torso with your forearm and elbow.

•Both legs should be bent at a 90 degree angle.Both legs should be bent at a 90 degree angle.

•Lift your hips off the floor by pressing the knee against the floor along with Lift your hips off the floor by pressing the knee against the floor along with your forearm and elbow. your forearm and elbow.

•Pause at the top and lower hips to floor.Pause at the top and lower hips to floor.



Rationale of Exercise #3BRationale of Exercise #3B-Side Bridge —Elbows & Knees (lift top leg)-Side Bridge —Elbows & Knees (lift top leg)

Stability Exercises Stability Exercises Prior to movement of our upper and lower extremities, certain Prior to movement of our upper and lower extremities, certain muscles in our body contract to optimize alignment during any given muscles in our body contract to optimize alignment during any given movement. The internal oblique (muscle located at the side of the movement. The internal oblique (muscle located at the side of the waist) is one of these muscles. Training the internal oblique is very waist) is one of these muscles. Training the internal oblique is very important for stabilizing the spine during the swing. This exercise also important for stabilizing the spine during the swing. This exercise also strengthens the side of the hip (gluteus medius & quadratus strengthens the side of the hip (gluteus medius & quadratus lumborum) which promote stability of the hips.lumborum) which promote stability of the hips.

Side Bridge (Elbows and Knees) Instructions:Side Bridge (Elbows and Knees) Instructions:

•Lie on your side and support your torso with your forearm and elbow.Lie on your side and support your torso with your forearm and elbow.

•Both legs should be bent at a 90 degree angle.Both legs should be bent at a 90 degree angle.

•Lift your hips off the floor by pressing the knee against the floor along with Lift your hips off the floor by pressing the knee against the floor along with your forearm and elbow. your forearm and elbow.

•Pause at the top and lower hips to floor.Pause at the top and lower hips to floor.



Rationale of Exercise #3CRationale of Exercise #3C-Side Bridge-Elbows & Ankle (lift top leg)-Side Bridge-Elbows & Ankle (lift top leg)

Stability Exercises Stability Exercises

Prior to movement of our upper and lower extremities, certain Prior to movement of our upper and lower extremities, certain muscles in our body contract to optimize alignment during any given muscles in our body contract to optimize alignment during any given movement. The internal oblique (muscle located at the side of the movement. The internal oblique (muscle located at the side of the waist) is one of these muscles. Training the internal oblique is very waist) is one of these muscles. Training the internal oblique is very important for stabilizing the spine during the swing. This exercise also important for stabilizing the spine during the swing. This exercise also strengthens the side of the hip (gluteus medius) which promotes strengthens the side of the hip (gluteus medius) which promotes stability of the hips.stability of the hips.

Side Bridge (Elbows and Ankle-lift top leg) Instructions:Side Bridge (Elbows and Ankle-lift top leg) Instructions:

•Lie on your side & support torso with your forearm. Lie on your side & support torso with your forearm.

•Both legs should be straight. Lift hips off the floor by pressing the feet & forearm against Both legs should be straight. Lift hips off the floor by pressing the feet & forearm against the floor. the floor.

•Lift top leg toward ceiling, Pause at top & lower toward floor. Lift top leg toward ceiling, Pause at top & lower toward floor.

•Your hips remain elevated throughout exercise.Your hips remain elevated throughout exercise.




Standing Cable Wood Chop Prep with Stable Hips


Rationale of Exercise #4Rationale of Exercise #4

- - Standing Cable Wood Chop Prep with Stable Hips Stability Exercises Stability Exercises This exercise prepares you for the ‘wood chop’ exercise that is a This exercise prepares you for the ‘wood chop’ exercise that is a ‘gross’ exercise that is designed to mimic the motion of the swing. ‘gross’ exercise that is designed to mimic the motion of the swing. Given the fact that this section is devoted to increasing stabilization, it Given the fact that this section is devoted to increasing stabilization, it makes sense that you strengthen the muscles that stabilize your makes sense that you strengthen the muscles that stabilize your spine first prior to attempting the ‘gross’ movement such as the spine first prior to attempting the ‘gross’ movement such as the WOOD CHOP.WOOD CHOP.

Standing Cable Wood Chop Prep Instructions:Standing Cable Wood Chop Prep Instructions:

•Grab the cable with both hands at shoulder level and rotate arms across your Grab the cable with both hands at shoulder level and rotate arms across your body.body.

•Your hips should NOT move during entire exercise. Remember, this exercise Your hips should NOT move during entire exercise. Remember, this exercise is designed to promote stability. Do not attempt the actual WOOD CHOP is designed to promote stability. Do not attempt the actual WOOD CHOP exercise until you mastered this exercise.exercise until you mastered this exercise.

•Keep abdominals tight throughout exercise.Keep abdominals tight throughout exercise.





A) One Leg Standing B) One Leg Cobra


Rationale of Exercise #5ARationale of Exercise #5A-One Leg Standing-One Leg Standing


This exercise is designed to challenge your balance. Standing on This exercise is designed to challenge your balance. Standing on one leg forces communication between your brain, nervous system one leg forces communication between your brain, nervous system and your muscles. Your core muscles are also activated when you and your muscles. Your core muscles are also activated when you exercise in this context. Remember, we need to establish good exercise in this context. Remember, we need to establish good communication between the brain, nervous system and the muscles communication between the brain, nervous system and the muscles before we attempt the more complex movements.before we attempt the more complex movements.

One Leg Standing Instructions:One Leg Standing Instructions: Stand on one leg (if you feel unsafe, stand next to a counter top). Stand on one leg (if you feel unsafe, stand next to a counter top). Keep your leg off the floor for said seconds, see Golf Flashcards. Keep your leg off the floor for said seconds, see Golf Flashcards. Keep your abdominals tight throughout exercise. Keep your abdominals tight throughout exercise. If this is too easy, try exercise #5B* or skip and go to exercise #6.If this is too easy, try exercise #5B* or skip and go to exercise #6.Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets.

*You may want to stand on a ½ foam roll (flat side down>flat side up) to *You may want to stand on a ½ foam roll (flat side down>flat side up) to increase the balance demand of this exercise.increase the balance demand of this exercise.


Rationale of Exercise #5BRationale of Exercise #5B-One Leg Standing Cobra-One Leg Standing Cobra


This exercise is designed to challenge your balance. This exercise is a lot This exercise is designed to challenge your balance. This exercise is a lot more complex than the previous one in that you are moving while balancing. more complex than the previous one in that you are moving while balancing. If you can’t do it, perform #5A in various situations (put on a shirt while If you can’t do it, perform #5A in various situations (put on a shirt while standing on one leg, try to tie your non planted leg’s sneaker, etc.).standing on one leg, try to tie your non planted leg’s sneaker, etc.).

One Leg Standing Cobra Instructions:One Leg Standing Cobra Instructions: Stand on one leg and bend over until your body is approximately parallel with Stand on one leg and bend over until your body is approximately parallel with

the floor (do not round your upper or lower back). the floor (do not round your upper or lower back). With your arms dangling, raise your arms toward your hips while rotating With your arms dangling, raise your arms toward your hips while rotating

your wrists from a thumbs down position to a thumbs up position (at the top). your wrists from a thumbs down position to a thumbs up position (at the top). Keep arms straight.Keep arms straight. Repeat with other leg.Repeat with other leg. You may want to stand on a ½ foam roll (flat side down>flat side up) to increase You may want to stand on a ½ foam roll (flat side down>flat side up) to increase

the balance demand of this exercise.the balance demand of this exercise.





A) Seated on Ball—opposite arm & leg lift B) Ball bridge position (lateral roll)

C) Kneeling on ball—Arm Raises


Rationale of Exercise #6ARationale of Exercise #6A-Seated on Ball (Opposite Arm & Leg Lift)-Seated on Ball (Opposite Arm & Leg Lift)


This exercise is designed to challenge your balance. Sitting on an unstable surface This exercise is designed to challenge your balance. Sitting on an unstable surface (stability ball) forces communication between your brain, nervous system and your (stability ball) forces communication between your brain, nervous system and your muscles. Your core muscles are also activated when you exercise in this context. muscles. Your core muscles are also activated when you exercise in this context. Remember, establishing good communication between the above mentioned systems Remember, establishing good communication between the above mentioned systems enables you to turn on the muscles that are needed to stabilize your spine prior to enables you to turn on the muscles that are needed to stabilize your spine prior to movement of your extremities.movement of your extremities.

Seated on Ball (Opposite Arm & Leg Lift) Instructions:Seated on Ball (Opposite Arm & Leg Lift) Instructions: Sit on ball with your arms at your side and both legs on the floor. Sit on ball with your arms at your side and both legs on the floor. Lift your right leg while simultaneously raising your left arm over your head, return to Lift your right leg while simultaneously raising your left arm over your head, return to

starting position. Now lift your left leg while simultaneously raising your right arm. starting position. Now lift your left leg while simultaneously raising your right arm. Keep abs tight. Do not arch your back!!Keep abs tight. Do not arch your back!! If this is too difficult, alternate lifting each leg off the ground and don’t raise arms! If this is too difficult, alternate lifting each leg off the ground and don’t raise arms! Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets. Progression:Progression: Try to minimize the time your feet are on the ground. Try to minimize the time your feet are on the ground.

NOTE: You may want to perform this exercise next to a stable object in the event NOTE: You may want to perform this exercise next to a stable object in the event you lose your balance and you have to hold on.you lose your balance and you have to hold on.


Rationale of Exercise #6BRationale of Exercise #6B-Ball Bridge Position (Lateral Roll)-Ball Bridge Position (Lateral Roll)


This exercise is designed to challenge your balance. This exercise is This exercise is designed to challenge your balance. This exercise is much more complex than the previous one. Being on the stability much more complex than the previous one. Being on the stability ball in this manner forces communication between your brain, ball in this manner forces communication between your brain, nervous system and your muscles. Your core muscles are also nervous system and your muscles. Your core muscles are also activated when you exercise in this context. This exercise also activated when you exercise in this context. This exercise also activates and ‘firms’ your gluteus maximus (butt), which many activates and ‘firms’ your gluteus maximus (butt), which many individuals want to target.individuals want to target.

Ball Bridge Position (Lateral Roll) Instructions:Ball Bridge Position (Lateral Roll) Instructions: Position yourself on the ball (as shown on the video). Position yourself on the ball (as shown on the video). Move your body to the right while shuffling your feet to the right. Move your body to the right while shuffling your feet to the right.

Move your body to the left. Repeat.Move your body to the left. Repeat. Keep your abs tight. Do not arch your back. If you feel this exercise Keep your abs tight. Do not arch your back. If you feel this exercise

in your lower back, you are not tensing your abs and butt, most in your lower back, you are not tensing your abs and butt, most likely.likely.



Rationale of Exercise #6CRationale of Exercise #6C-Kneeling on Ball (Arm Raises)-Kneeling on Ball (Arm Raises)


This exercise is EXTREMELY DIFFICULT. We do not recommend it if This exercise is EXTREMELY DIFFICULT. We do not recommend it if you are new to the ball. If you can do this exercise you have you are new to the ball. If you can do this exercise you have remarkable stability and balance!! remarkable stability and balance!!

Kneeling on Ball (Arm Raises) Instructions:Kneeling on Ball (Arm Raises) Instructions: Position yourself on the ball (as shown on the video). You may want Position yourself on the ball (as shown on the video). You may want

to attempt getting on the ball next to a stable object (wall). to attempt getting on the ball next to a stable object (wall). We also suggest doing this exercise with a trainer/partner so he or We also suggest doing this exercise with a trainer/partner so he or

she can ‘spot’ you.she can ‘spot’ you. Lift your arms up and down without losing balance.Lift your arms up and down without losing balance. You may want to eventually mimic the golf swing in this position.You may want to eventually mimic the golf swing in this position. Keep your abs tight. Do not arch your back. If you feel this exercise Keep your abs tight. Do not arch your back. If you feel this exercise




STABILIZATION EXERCISESSTABILIZATION EXERCISESExercise # 7Exercise # 7

Prone on Ball—Snow Angels (‘W’)Prone on Ball—Snow Angels (‘W’)


Rationale of Exercise #6CRationale of Exercise #6C-Prone on Ball—Snow Angels (‘W’)-Prone on Ball—Snow Angels (‘W’)


This exercise activates the scapula muscles thus increasing scapula This exercise activates the scapula muscles thus increasing scapula stabilization. Proper scapula stabilization is absolutely necessary stabilization. Proper scapula stabilization is absolutely necessary for protecting your shoulder joint. Since this exercise is performed for protecting your shoulder joint. Since this exercise is performed on the stability ball it will require more balance & core involvement.on the stability ball it will require more balance & core involvement.

Prone on Ball—Snow Angels (‘W’) Instructions:Prone on Ball—Snow Angels (‘W’) Instructions: Position yourself on the ball (as shown on the video). If you are a Position yourself on the ball (as shown on the video). If you are a

beginner, you may want to place your stomach on the ball and not beginner, you may want to place your stomach on the ball and not your chest (as shown on video) or perform this on a ‘peanut’ shaped your chest (as shown on video) or perform this on a ‘peanut’ shaped ball.ball.

Move your arms up and down to form a “W”. Strive to have your Move your arms up and down to form a “W”. Strive to have your forearms parallel with the floor during entire exercise.forearms parallel with the floor during entire exercise.

Keep your abs tight. Do not arch your back. If you feel this exercise Keep your abs tight. Do not arch your back. If you feel this exercise in your lower back, you are not tensing your abs and butt, most in your lower back, you are not tensing your abs and butt, most likely.likely.



STABILIZATION EXERCISESSTABILIZATION EXERCISESExercise # 8Exercise # 8

External Rotation—1/2 kneelingExternal Rotation—1/2 kneeling


Rationale of Exercise #6CRationale of Exercise #6CExternal Rotation—1/2 KneelingExternal Rotation—1/2 Kneeling


This exercise strengthens the rotator cuff muscles which function This exercise strengthens the rotator cuff muscles which function as stabilizers. Good strength in the rotator cuff is absolutely as stabilizers. Good strength in the rotator cuff is absolutely necessary for protecting your shoulder joint. Performing this necessary for protecting your shoulder joint. Performing this exercise in kneeling creates more balance demand thus firing your exercise in kneeling creates more balance demand thus firing your core muscles.core muscles.

External Rotation Instructions:External Rotation Instructions: Position yourself (as shown on video) or perform this seated on a Position yourself (as shown on video) or perform this seated on a

stability ball or standing (what ever suits your fitness level).stability ball or standing (what ever suits your fitness level). Your arms should be abducted to 90 degrees (as shown) and rotate Your arms should be abducted to 90 degrees (as shown) and rotate

your forearms up and down.your forearms up and down. Keep your abs tight. Do not arch your back. If you feel this exercise Keep your abs tight. Do not arch your back. If you feel this exercise


You can also do this exercise using cables or tubing.You can also do this exercise using cables or tubing. Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets.



The Strength ExercisesThe Strength Exercises


STRENGTH EXERCISESSTRENGTH EXERCISESExercise # 1Exercise # 1


A) Ball SquatsA) Ball Squats B) One Leg Toe TouchB) One Leg Toe Touch


Rationale of Exercise #1ARationale of Exercise #1A-Ball Squats-Ball Squats

Strength Exercises Strength Exercises

This exercise primarily strengthens the muscles in the front This exercise primarily strengthens the muscles in the front of the thighs. Possessing good strength in these muscles are of the thighs. Possessing good strength in these muscles are key to any sport that requires the so called “athletic stance” key to any sport that requires the so called “athletic stance” (bending over with knees slightly bent, as in the game of (bending over with knees slightly bent, as in the game of golf).golf).

Ball Squat Instructions:Ball Squat Instructions: Place ball behind you at the level of your belt line.Place ball behind you at the level of your belt line. Descend down as far as you can without allowing your knees Descend down as far as you can without allowing your knees

to bow in. Your knees should be over your 2to bow in. Your knees should be over your 2ndnd and 3 and 3rdrd toes. toes. Rise up until you have a slight bend in your knees.Rise up until you have a slight bend in your knees.

Keep your abs tight. Keep your abs tight. Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets.


Although this exercise is listed in the strength component, it does Although this exercise is listed in the strength component, it does require balance and stability. Possessing strength, balance and require balance and stability. Possessing strength, balance and stability are all components necessary to excel in any sport. stability are all components necessary to excel in any sport. Standing on one leg requires more core stability as well as gluteus Standing on one leg requires more core stability as well as gluteus maximus (butt) strength especially if you squat pretty low. Those maximus (butt) strength especially if you squat pretty low. Those individuals who have knee pathology of any kind should proceed individuals who have knee pathology of any kind should proceed with caution when doing this exercise (i.e., limit range of motion or with caution when doing this exercise (i.e., limit range of motion or perform with leg straight).perform with leg straight).

One Leg Toe Touch Instructions:One Leg Toe Touch Instructions: Stand on right leg and reach for your right toe with your left hand. Stand on right leg and reach for your right toe with your left hand.

Bend at the knee and keep your back as straight as possible. Repeat Bend at the knee and keep your back as straight as possible. Repeat sequence with other leg and hand.sequence with other leg and hand.

If you can’t maintain a straight back, don’t go down as far (touch If you can’t maintain a straight back, don’t go down as far (touch knee instead of toe).knee instead of toe).


Rationale of Exercise #1ARationale of Exercise #1A--One Leg Toe TouchOne Leg Toe TouchStrength Exercises Strength Exercises




A) Mini LungesA) Mini Lunges

B) Deep LungesB) Deep Lunges C) Side LungesC) Side Lunges


Rationale of Exercise #2ARationale of Exercise #2A-Mini Lunges-Mini Lunges Strength Exercises Strength Exercises

This exercise primarily strengthens the muscles in the front This exercise primarily strengthens the muscles in the front of the thighs. Possessing good strength in these muscles are of the thighs. Possessing good strength in these muscles are key to any sport that requires the so called “athletic stance” key to any sport that requires the so called “athletic stance” (bending over with knees slightly bent, as in the game of (bending over with knees slightly bent, as in the game of golf). Mini lunges prepares you for the deep lunge without golf). Mini lunges prepares you for the deep lunge without holding on (see next slide).holding on (see next slide).

Mini Lunges Instructions:Mini Lunges Instructions: Stand up in a staggered stance position while holding on to a Stand up in a staggered stance position while holding on to a

stable object (chair).stable object (chair). Descend down slightly and rise up (as shown).Your knees Descend down slightly and rise up (as shown).Your knees

should be over your 2should be over your 2ndnd and 3 and 3rdrd toes. toes. Keep your abs tight. Keep your abs tight. Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets.


Rationale of Exercise 2BRationale of Exercise 2B-Deep Lunges-Deep Lunges Strength Exercises Strength Exercises

This exercise primarily strengthens the muscles in the front/back of This exercise primarily strengthens the muscles in the front/back of the thighs and the buttocks. Possessing good strength in these the thighs and the buttocks. Possessing good strength in these muscles are key to any sport that requires the so called “athletic muscles are key to any sport that requires the so called “athletic stance” (bending over with knees slightly bent, as in the game of stance” (bending over with knees slightly bent, as in the game of golf). Deep lunges is a very difficult exercise to master. Make sure golf). Deep lunges is a very difficult exercise to master. Make sure your back doesn’t arch during this exercise.your back doesn’t arch during this exercise.

Deep Lunges Instructions:Deep Lunges Instructions: Stand up in an upright position and lunge forward with one foot. Stand up in an upright position and lunge forward with one foot.

Your back leg’s knee should NOT touch the floor. Your back leg’s knee should NOT touch the floor. Return to starting position without arching your back. This is very Return to starting position without arching your back. This is very

important because arching can place undue stress to your lower important because arching can place undue stress to your lower back. Repeat with other leg.back. Repeat with other leg.

Keep knees over 2Keep knees over 2ndnd and 3 and 3rdrd toes when lunging. toes when lunging. Keep your abs tight. Keep your abs tight. Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets.


Rationale of Exercise #2CRationale of Exercise #2C-Side Lunges-Side Lunges Strength Exercises Strength Exercises

This exercise primarily strengthens the muscles on the sides of your This exercise primarily strengthens the muscles on the sides of your hips (gluteus medius) which serves to stabilize your hips during the hips (gluteus medius) which serves to stabilize your hips during the swing. In addition, the side lunge strengthens the front/back of swing. In addition, the side lunge strengthens the front/back of thighs as well as the buttocks. Do not arch your back. Keep your thighs as well as the buttocks. Do not arch your back. Keep your upper back upright (as shown) do not slouch. Although the video upper back upright (as shown) do not slouch. Although the video promotes weights in hands, perfect this exercise w/o weight first.promotes weights in hands, perfect this exercise w/o weight first.

Deep Lunges Instructions:Deep Lunges Instructions: Stand up in an upright position and lunge to your side with one foot, Stand up in an upright position and lunge to your side with one foot,

return to starting position and lunge to the other side. Your feet return to starting position and lunge to the other side. Your feet should remain flat on the floor during entire exercise and pointed should remain flat on the floor during entire exercise and pointed straight ahead.straight ahead.

Keep knees over 2Keep knees over 2ndnd and 3 and 3rdrd toes when lunging. toes when lunging. Keep your abs tight. Keep your abs tight. Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets.




A) Tube Walking—Forward/BackA) Tube Walking—Forward/Back B) Tube Walking—Side to SideB) Tube Walking—Side to Side


Rationale of Exercise #3ARationale of Exercise #3A-Tube Walking—Forward/Back-Tube Walking—Forward/Back Strength Exercises Strength Exercises

This exercise primarily strengthens the muscles on the sides This exercise primarily strengthens the muscles on the sides of your hips (gluteus medius) which serves to stabilize your of your hips (gluteus medius) which serves to stabilize your hips during the swing. Keeping your hips stable also forces hips during the swing. Keeping your hips stable also forces your core to work. your core to work.

Tube Walking—forward/back Instructions:Tube Walking—forward/back Instructions: Place rubber tubing around your ankles & stand on the Place rubber tubing around your ankles & stand on the

outside of an agility ladder to promote a constant wide stance outside of an agility ladder to promote a constant wide stance position (both the ladder and the tubing are available at position (both the ladder and the tubing are available at www.performbetter.com).).

Keep your abs tight and walk forward like a ‘monster’ Keep your abs tight and walk forward like a ‘monster’ without rotating your hips. without rotating your hips.

Walk backwards to starting point.Walk backwards to starting point.



Rationale of Exercise #3ARationale of Exercise #3A-Tube Walking—Side to Side-Tube Walking—Side to Side Strength Exercises Strength Exercises

This exercise primarily strengthens the muscles on the sides This exercise primarily strengthens the muscles on the sides of your hips (gluteus medius) which serves to stabilize your of your hips (gluteus medius) which serves to stabilize your hips during the swing. Keeping your hips stable also forces hips during the swing. Keeping your hips stable also forces your core to work. your core to work.

Tube Walking—Side to Side Instructions:Tube Walking—Side to Side Instructions: Attach rubber tubing (available at Attach rubber tubing (available at www.performbetter.com) )

around your ankles. around your ankles. Advance your right leg out to the side while keeping an erect Advance your right leg out to the side while keeping an erect

posture and abdomen tight. posture and abdomen tight. Now bring the left leg toward the right leg while maintaining Now bring the left leg toward the right leg while maintaining

tension on the tube (repeat for designated distance*). Change tension on the tube (repeat for designated distance*). Change direction and return to starting position.direction and return to starting position.

**Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets.




Russian Twist on Stability BallRussian Twist on Stability Ball


Rationale of Exercise #4Rationale of Exercise #4-Russian Twist on Stability Ball-Russian Twist on Stability Ball Strength Exercises Strength Exercises

This exercise strengthens and improves range of motion of This exercise strengthens and improves range of motion of your thoracic (middle) spine, which can be a contributing your thoracic (middle) spine, which can be a contributing factor for increased club head speed.factor for increased club head speed.

Russian Twist on Stability Ball Instructions:Russian Twist on Stability Ball Instructions: Lie face up with head and shoulders on ball (you may want to Lie face up with head and shoulders on ball (you may want to

hold a weight as shown).hold a weight as shown). Twist to your right, then twist to your left while maintaining Twist to your right, then twist to your left while maintaining

your hips parallel with the floor. your hips parallel with the floor. Keep your abs tight.Keep your abs tight.

**Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets.




A) Push Ups (hands & knees)A) Push Ups (hands & knees) B) Push Ups (hands & toes)B) Push Ups (hands & toes)

C) Ball Bench Press (one arm)C) Ball Bench Press (one arm) D) Ball Push UpsD) Ball Push Ups


Rationale of Exercise #5Rationale of Exercise #5-Push Ups (Hands & Knees)-Push Ups (Hands & Knees) Strength Exercises Strength Exercises

Many theories exist in regards to what muscles give the golfer the most Many theories exist in regards to what muscles give the golfer the most power during the swing. Many believe that the gluteals (buttocks), latissimus power during the swing. Many believe that the gluteals (buttocks), latissimus dorsi (upper back) and the pectoralis (chest) muscles (which this exercise dorsi (upper back) and the pectoralis (chest) muscles (which this exercise focuses on) enhance power. While others disagree claiming that developing focuses on) enhance power. While others disagree claiming that developing the chest may hinder the golf swing. the chest may hinder the golf swing.

We believe that the ‘core’ is THE most important set of muscles to train (see We believe that the ‘core’ is THE most important set of muscles to train (see slide 7) because of their ability to stabilize during ballistic movement such as slide 7) because of their ability to stabilize during ballistic movement such as the golf swing.the golf swing.

Training the chest like many bodybuilders do (which consist of countless Training the chest like many bodybuilders do (which consist of countless sets) is definitely counterproductive. Integrating the core muscles (which all sets) is definitely counterproductive. Integrating the core muscles (which all of these exercises promote), however, is vastly different than training with of these exercises promote), however, is vastly different than training with heavy weights. The goal of these exercises are not to lift heavy weights or to heavy weights. The goal of these exercises are not to lift heavy weights or to get a big chest, but rather to promote core stability while strengthening the get a big chest, but rather to promote core stability while strengthening the chest, shoulders, and arms. chest, shoulders, and arms.

Click to the next slide to view the instructions to this exercise…Click to the next slide to view the instructions to this exercise…


Instructions to Exercise #5AInstructions to Exercise #5A-Push Ups (Hands & Knees)-Push Ups (Hands & Knees) Strength Exercises Strength Exercises

Push Ups (Hands & Knees) Instructions:Push Ups (Hands & Knees) Instructions: Assume a push up position in a kneeling position. Assume a push up position in a kneeling position.

Your shoulders, hips, and knees should form a Your shoulders, hips, and knees should form a straight line.straight line.

Lower your torso to the ground or as low as you Lower your torso to the ground or as low as you can. Return.can. Return.

Keep your chin tucked & look down throughout Keep your chin tucked & look down throughout exercise. DO NOT ARCH YOUR BACK UPON exercise. DO NOT ARCH YOUR BACK UPON RISING.RISING.



Instructions to Exercise #5BInstructions to Exercise #5B-Push Ups (Hands & Toes)-Push Ups (Hands & Toes) Strength Exercises Strength Exercises

Push Ups (Hands & Toes) Instructions:Push Ups (Hands & Toes) Instructions: Assume a push up position in a hands & toes Assume a push up position in a hands & toes

position. Your shoulders, hips, knees & ankles position. Your shoulders, hips, knees & ankles should form a straight line.should form a straight line.

Lower your torso to the ground or as low as you Lower your torso to the ground or as low as you can. Return.can. Return.

Keep your chin tucked & look down throughout Keep your chin tucked & look down throughout exercise. DO NOT ARCH YOUR BACK UPON exercise. DO NOT ARCH YOUR BACK UPON RISING.RISING.



Instructions to Exercise #5CInstructions to Exercise #5C-Ball Bench Press (1 arm)-Ball Bench Press (1 arm) Strength Exercises Strength Exercises

Ball Bench Press (1 arm) Instructions:Ball Bench Press (1 arm) Instructions: Sit on ball while holding dumbbell in 1 hand and Sit on ball while holding dumbbell in 1 hand and

slowly walk out until you’re lying on ball (see slowly walk out until you’re lying on ball (see video). video).

Slowly press one arm up toward ceiling. Repeat Slowly press one arm up toward ceiling. Repeat with other arm.with other arm.

Keep hips level (do not let one side sag).Keep hips level (do not let one side sag). Your shoulders, hips, and knees should form a Your shoulders, hips, and knees should form a

straight line.straight line. Keep your abs tight. Keep your abs tight. Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets.


Instructions to Exercise #5DInstructions to Exercise #5D-Ball Push Ups-Ball Push Ups Strength Exercises Strength Exercises

Ball Push Ups Instructions:Ball Push Ups Instructions: Assume a push up position (hands and toes on the ground) & Assume a push up position (hands and toes on the ground) &

hands on ball.hands on ball. Slowly lower your body toward the ball, pause for a moment Slowly lower your body toward the ball, pause for a moment

and lift yourself back up to starting position.and lift yourself back up to starting position. Keep your chin tucked and do not arch back throughout Keep your chin tucked and do not arch back throughout

exercise.exercise. Your shoulders, hips, knees, & ankles should form a straight Your shoulders, hips, knees, & ankles should form a straight

line.line. Keep your abs tight. Keep your abs tight.





A) Ball CrunchesA) Ball Crunches B) Jack Knife (2 leg)B) Jack Knife (2 leg)

C) Jack Knife (1 Leg)C) Jack Knife (1 Leg) D) Hip TwistsD) Hip Twists


Rationale to Exercise #6ARationale to Exercise #6A-Ball Crunches-Ball Crunches Strength Exercises Strength Exercises

The traditional crunch develops and strengthens the rectus The traditional crunch develops and strengthens the rectus abdominus—the muscle commonly referred to as “the six-pack”. It abdominus—the muscle commonly referred to as “the six-pack”. It is designed to promote movement and not necessarily stabilize you. is designed to promote movement and not necessarily stabilize you. It is considered an ‘outer layer’ muscle and thus frowned upon if It is considered an ‘outer layer’ muscle and thus frowned upon if one’s goal is to promote stability. Performing crunches on the ball one’s goal is to promote stability. Performing crunches on the ball and not on the floor, however, forces your stabilizers to be and not on the floor, however, forces your stabilizers to be activated. activated.

Ball Crunches Instructions:Ball Crunches Instructions: Assume a sit up position on the ball (as shown). Lift your torso up Assume a sit up position on the ball (as shown). Lift your torso up

while holding your abdomen in (don’t let it protrude). Hold at top for while holding your abdomen in (don’t let it protrude). Hold at top for a moment and lower your torso as low as you can.a moment and lower your torso as low as you can.

Keep abdomen tight throughout exercise. Keep abdomen tight throughout exercise.



Rationale to Exercise #6BRationale to Exercise #6B-Jack Knife (2 Legs)-Jack Knife (2 Legs) Strength Exercises Strength Exercises

This exercise promotes strength in the front This exercise promotes strength in the front of the hips, lower abdominals, and scapula of the hips, lower abdominals, and scapula stabilizers (upper back) which are all stabilizers (upper back) which are all necessary for the golfer. Bringing the knees necessary for the golfer. Bringing the knees up toward the chest and then returning up toward the chest and then returning back (straightening knees) slowly without back (straightening knees) slowly without arching your back requires tremendous arching your back requires tremendous eccentric control (deceleration) of your eccentric control (deceleration) of your lower abdominal muscles. Developing this lower abdominal muscles. Developing this control is a key element for preventing control is a key element for preventing injury. injury.


Instructions to Exercise #6BInstructions to Exercise #6B-Jack Knife (2 Legs)-Jack Knife (2 Legs) Strength Exercises Strength Exercises

Pull knees toward chest while keeping Pull knees toward chest while keeping hips up throughout exercise. hips up throughout exercise.

Do not arch your back during this Do not arch your back during this exercise (especially when straightening exercise (especially when straightening legs).legs).

Refer to the Golf Flashcards for reps Refer to the Golf Flashcards for reps and sets.and sets.


Instructions to Exercise #6BInstructions to Exercise #6B-Jack Knife (1 Leg)-Jack Knife (1 Leg) Strength Exercises Strength Exercises

Pull knee toward chest while keeping hips Pull knee toward chest while keeping hips up throughout exercise. up throughout exercise.

Complete designated reps* with one leg, Complete designated reps* with one leg, then perform with other leg.then perform with other leg.

Do not arch your back during this exercise Do not arch your back during this exercise (especially when straightening leg).(especially when straightening leg).

*Refer to the Golf Flashcards for reps and *Refer to the Golf Flashcards for reps and sets.sets.


Rationale to Exercise #6DRationale to Exercise #6D-Hip Twists-Hip Twists Strength Exercises Strength Exercises

This exercise requires tremendous eccentric control (deceleration) This exercise requires tremendous eccentric control (deceleration) of primarily your lower abdominal and oblique muscles (sides of of primarily your lower abdominal and oblique muscles (sides of your waist). your waist).

This exercise strengthens your body in the ‘rotational plane’. This This exercise strengthens your body in the ‘rotational plane’. This simply means that your body is being strengthened during a simply means that your body is being strengthened during a rotational movement such as this one. rotational movement such as this one.

This exercise primarily trains your abdominals & oblique muscles This exercise primarily trains your abdominals & oblique muscles while relying on the nervous system to keep you from rotating too while relying on the nervous system to keep you from rotating too far thus preventing you from falling off the ball. Thus, this exercise far thus preventing you from falling off the ball. Thus, this exercise integrates the muscles and the nervous system to perform the integrates the muscles and the nervous system to perform the complex task of deceleration—a necessary component for enhanced complex task of deceleration—a necessary component for enhanced sport performance and injury prevention.sport performance and injury prevention.

Most injuries occur in the rotational plane. Having a strong core that Most injuries occur in the rotational plane. Having a strong core that is able to decelerate during any given rotational force can prevent is able to decelerate during any given rotational force can prevent unnecessary torque on structures that are vulnerable during unnecessary torque on structures that are vulnerable during rotation. rotation.



Lift (PNF Pattern) Using Low CableLift (PNF Pattern) Using Low Cable


Rationale to Exercise #7Rationale to Exercise #7-Lift (PNF Pattern) Low Cable-Lift (PNF Pattern) Low Cable Strength Exercises Strength Exercises

The lift (or reverse wood chop) exercise The lift (or reverse wood chop) exercise is a gross body movement that is a gross body movement that strengthens many of the muscles that are strengthens many of the muscles that are involved in the golf swing in a manner involved in the golf swing in a manner that mimics the swing itself. This is that mimics the swing itself. This is referred to as referred to as training specificitytraining specificity——the the exercise movement closely matches the exercise movement closely matches the sporting movement. sporting movement.


Instructions to Exercise #7Instructions to Exercise #7-Lift (PNF Pattern) Low Cable-Lift (PNF Pattern) Low Cable Strength Exercises Strength Exercises

Hold a cable (or tubing) in two hands with arms Hold a cable (or tubing) in two hands with arms fully extended at the level of the knee closest fully extended at the level of the knee closest to weight stack.to weight stack.

Keep arms extended (straight) and lift cable in Keep arms extended (straight) and lift cable in a diagonal pattern and shift weight to the leg a diagonal pattern and shift weight to the leg opposite weight stack (see video).opposite weight stack (see video).




One Arm Row (Seated) Using Tubing or Low CableOne Arm Row (Seated) Using Tubing or Low Cable


Rationale to Exercise #8Rationale to Exercise #8-One Arm Row (Seated)-One Arm Row (Seated) Strength Exercises Strength Exercises

This exercise strengthens your shoulder girdle This exercise strengthens your shoulder girdle (upper back) muscles while at the same time (upper back) muscles while at the same time strengthens your lower back. This movement strengthens your lower back. This movement occurs in the sagittal plane when you move occurs in the sagittal plane when you move forward/backward, and in the transverse plane forward/backward, and in the transverse plane when you twist at the end. Strengthening these when you twist at the end. Strengthening these muscles in multiple planes will enable you to muscles in multiple planes will enable you to closely mimic the postural demands during the closely mimic the postural demands during the swing which by it’s very nature is multi-plane. swing which by it’s very nature is multi-plane.


Instructions to Exercise #8Instructions to Exercise #8-One Arm Row (Seated)-One Arm Row (Seated) Strength Exercises Strength Exercises

Position yourself on a bench (or a stability ball) with Position yourself on a bench (or a stability ball) with your knees slightly bent. Grab the tubing (or low cable, your knees slightly bent. Grab the tubing (or low cable, found in most gyms) with one hand. Lean forward with found in most gyms) with one hand. Lean forward with your back slightly arched & then straighten up and pull your back slightly arched & then straighten up and pull tubing toward waist. tubing toward waist.

Return. Repeat with other arm. Return. Repeat with other arm. Twisting at the end of the movement can encourage Twisting at the end of the movement can encourage

rotation strength which is needed for most sports, rotation strength which is needed for most sports, including golf.including golf.




Wrist Roll up on Stability BallWrist Roll up on Stability Ball


Rationale to Exercise #9Rationale to Exercise #9-Wrist Roll Ups (Seated)-Wrist Roll Ups (Seated) Strength Exercises Strength Exercises

Strengthening the forearm muscles can Strengthening the forearm muscles can prevent medial epicondylitis (‘golfer’s prevent medial epicondylitis (‘golfer’s elbow’) which many golfer’s experience.elbow’) which many golfer’s experience.

You may want to try (if you are able) the You may want to try (if you are able) the Dynaflex Powerball (ie, gyroscope) as Dynaflex Powerball (ie, gyroscope) as this apparatus strengthens the muscles this apparatus strengthens the muscles in all planes of motion (rotation, side to in all planes of motion (rotation, side to side, forward & back). See next exercise.side, forward & back). See next exercise.


Instructions to Exercise #9Instructions to Exercise #9-Wrist Roll Ups (Seated)-Wrist Roll Ups (Seated) Strength Exercises Strength Exercises

Sit on a stability ball (or stand) and hold wrist Sit on a stability ball (or stand) and hold wrist roller (available at roller (available at www.wristripper.com) in your ) in your hands. hands.

Place an appropriate weight on the apparatus. Place an appropriate weight on the apparatus. Start twisting the roller so weight lifts off the Start twisting the roller so weight lifts off the

floor and then unwind SLOWLY. Repeat. floor and then unwind SLOWLY. Repeat. Refer to the Golf Flashcards for reps and Refer to the Golf Flashcards for reps and

sets.sets.



PNF Pattern (D1 UE Single Arm)PNF Pattern (D1 UE Single Arm)


Instructions to Exercise #9Instructions to Exercise #9-PNF (D1 UE Single Arm)-PNF (D1 UE Single Arm) Strength Exercises Strength Exercises

Hold gyroscope (Dynaflex Powerball) in right hand Hold gyroscope (Dynaflex Powerball) in right hand which is down by your side. Rotate gyroscope which is down by your side. Rotate gyroscope (clockwise or counter clockwise) using only your wrist (clockwise or counter clockwise) using only your wrist muscles. muscles.

Move arm diagonally across body (as shown) while Move arm diagonally across body (as shown) while maintaining a consistent spin of gyroscope. maintaining a consistent spin of gyroscope.

Return. Repeat with other arm.Return. Repeat with other arm. Gyroscope (Dynaflex Powerball) can be purchased at Gyroscope (Dynaflex Powerball) can be purchased at

www.SharperImage.com www.SharperImage.com Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets.



THE POWER EXERCISESTHE POWER EXERCISES


POWER EXERCISESPOWER EXERCISESExercise # 1 & 2Exercise # 1 & 2


1) 2 Leg Parallel Stance MB (Rotation)1) 2 Leg Parallel Stance MB (Rotation) 2) 1 Leg Parallel Stance MB (Rotation)2) 1 Leg Parallel Stance MB (Rotation)


Rationale to Exercise #1Rationale to Exercise #1--2 Leg Parallel Stance MB Rotation2 Leg Parallel Stance MB Rotation Power Exercises Power Exercises

Performing the 2 leg parallel stance MB Performing the 2 leg parallel stance MB rotation exercise prepares the body to move in rotation exercise prepares the body to move in a ballistic or rapid manner.a ballistic or rapid manner.

It is a warm-up for the muscles as well as the It is a warm-up for the muscles as well as the nervous system preparing both for accelerating nervous system preparing both for accelerating and decelerating forces—necessary and decelerating forces—necessary components for golf.components for golf.

Starting with 2 legs then advancing to 1 leg Starting with 2 legs then advancing to 1 leg would be prudent.would be prudent.


Instructions to Exercise #1Instructions to Exercise #1-- 2 Leg Parallel Stance MB Rotation2 Leg Parallel Stance MB Rotation Power Exercises Power Exercises

Stand up while holding a medicine ball (MB) at Stand up while holding a medicine ball (MB) at your left hip. your left hip.

Move your arms diagonally across your body Move your arms diagonally across your body and over your right shoulder. Pivot off your and over your right shoulder. Pivot off your right foot during the movement. Return. Keep right foot during the movement. Return. Keep your abs tight. your abs tight.

Repeat pattern starting with (MB) at your right Repeat pattern starting with (MB) at your right hip and moving it over to your left shoulder. hip and moving it over to your left shoulder.



Instructions to Exercise #2Instructions to Exercise #2-- 1 Leg Parallel Stance MB Rotation1 Leg Parallel Stance MB Rotation Power Exercises Power Exercises

Stand up on right leg while holding a medicine Stand up on right leg while holding a medicine ball (MB) at your left hip. Keep left leg bent and ball (MB) at your left hip. Keep left leg bent and in front of you at the start position.in front of you at the start position.

Move your arms diagonally across your body Move your arms diagonally across your body and over your right shoulder. Drive your left leg and over your right shoulder. Drive your left leg behind you. Return. Keep your abs tight. behind you. Return. Keep your abs tight.

Change legs and repeat pattern starting with Change legs and repeat pattern starting with (MB) at your right hip and moving it over to (MB) at your right hip and moving it over to your left shoulder. your left shoulder.



POWER EXERCISESPOWER EXERCISESExercise # 3Exercise # 3

2 Leg Parallel Stance MB (PNF Toss)2 Leg Parallel Stance MB (PNF Toss)


Rationale to Exercise #3Rationale to Exercise #3--2 Leg Parallel Stance MB Pass2 Leg Parallel Stance MB Pass Power Exercises Power Exercises

The 2 Leg Parallel Stance MB Pass The 2 Leg Parallel Stance MB Pass should be mastered before you attempt should be mastered before you attempt this exercise with one leg (see exercise this exercise with one leg (see exercise #4). #4).

Rotating your torso, as this exercise Rotating your torso, as this exercise promotes, encourages a similar promotes, encourages a similar movement pattern as the golf swing, and movement pattern as the golf swing, and promotes the explosive power you need promotes the explosive power you need to improve club head speed.to improve club head speed.


Instructions to Exercise #3Instructions to Exercise #3-- 2 Leg Parallel Stance MB Pass2 Leg Parallel Stance MB Pass Power Exercises Power Exercises

Stand up facing a cement wall with knees slightly bent Stand up facing a cement wall with knees slightly bent while holding a medicine ball (MB) at your right hip. while holding a medicine ball (MB) at your right hip.

Explosively move your arms diagonally across your Explosively move your arms diagonally across your body and HIT the wall and catch it as it comes back at body and HIT the wall and catch it as it comes back at you. Pause, get your balance and repeat.you. Pause, get your balance and repeat.

Repeat. Eventually try to do it in a continuous manner Repeat. Eventually try to do it in a continuous manner with no pause between throws (as shown). with no pause between throws (as shown).

Repeat exercise with MB at your left hip. Repeat exercise with MB at your left hip.




1 Leg Parallel Stance MB (PNF Toss)1 Leg Parallel Stance MB (PNF Toss)


Instructions to Exercise #4Instructions to Exercise #4-- 1 Leg Parallel Stance MB Pass1 Leg Parallel Stance MB Pass Power Exercises Power Exercises

Stand up left leg facing a cement wall with knee slightly Stand up left leg facing a cement wall with knee slightly bent while holding a medicine ball (MB) at your right bent while holding a medicine ball (MB) at your right hip. hip.



Repeat exercise with MB at your left hip while standing Repeat exercise with MB at your left hip while standing on right leg.on right leg.




2 Leg Parallel Stance (Perpendicular to Wall) MB PNF Toss2 Leg Parallel Stance (Perpendicular to Wall) MB PNF Toss


Instructions to Exercise #5Instructions to Exercise #5-- 2 Leg Parallel Stance (Perpendicular to Wall) MB Pass2 Leg Parallel Stance (Perpendicular to Wall) MB Pass Power Exercises Power Exercises

Stand up facing perpendicular to a cement wall with Stand up facing perpendicular to a cement wall with knees slightly bent while holding a medicine ball (MB) knees slightly bent while holding a medicine ball (MB) at your right hip. at your right hip.






1 Leg Parallel Stance (Perpendicular to Wall) MB PNF Toss1 Leg Parallel Stance (Perpendicular to Wall) MB PNF Toss


Instructions to Exercise #6Instructions to Exercise #6-- 1 Leg Parallel Stance (Perpendicular to Wall) MB Pass1 Leg Parallel Stance (Perpendicular to Wall) MB Pass Power Exercises Power Exercises

Stand up on left leg facing perpendicular to a cement Stand up on left leg facing perpendicular to a cement wall with knee slightly bent while holding a medicine wall with knee slightly bent while holding a medicine ball (MB) at your right hip. ball (MB) at your right hip.






Lunge Position (Parallel to Wall) MB PNF TossLunge Position (Parallel to Wall) MB PNF Toss


Instructions to Exercise #7Instructions to Exercise #7-- Lunge Position (Parallel to Wall) MB PNF TossLunge Position (Parallel to Wall) MB PNF Toss Power Exercises Power Exercises

Stand up in a lunge position facing a wall with right leg Stand up in a lunge position facing a wall with right leg in front (as shown) while holding a medicine ball (MB) in front (as shown) while holding a medicine ball (MB) at your right hip. at your right hip.

Explosively throw the ball and HIT the wall and catch it Explosively throw the ball and HIT the wall and catch it as it comes back at you. Pause, get your balance and as it comes back at you. Pause, get your balance and repeat.repeat.





Lunge Position (Perpendicular to Wall) MB PNF TossLunge Position (Perpendicular to Wall) MB PNF Toss


Instructions to Exercise #8Instructions to Exercise #8-- Lunge Position (Perpendicular to Wall) MB PNF TossLunge Position (Perpendicular to Wall) MB PNF Toss Power Exercises Power Exercises

Stand up in a lunge position facing Stand up in a lunge position facing perpendicular to the wall with left leg in front perpendicular to the wall with left leg in front (as shown) while holding a medicine ball (MB) (as shown) while holding a medicine ball (MB) at your right hip. at your right hip.

Explosively throw the ball and HIT the wall and Explosively throw the ball and HIT the wall and catch it as it comes back at you. Pause, get catch it as it comes back at you. Pause, get your balance and repeat.your balance and repeat.

Repeat. Eventually try to do it in a continuous Repeat. Eventually try to do it in a continuous manner with no pause between throws. manner with no pause between throws.



THE ENDTHE END

Congratulations! You’ve completed the Congratulations! You’ve completed the course.course.

Use the flashcards when working out in Use the flashcards when working out in the gym, and use this presentation when the gym, and use this presentation when you need to see the exercises in action.you need to see the exercises in action.

Any questions, please call Core Any questions, please call Core Essentials at 508-292-8117.Essentials at 508-292-8117.


Where to get the Where to get the Products this Program Products this Program

PromotesPromotes

Biofeedback Stabilizer Cuff Biofeedback Stabilizer Cuff (Refer to slides 19 & 34). (Refer to slides 19 & 34). Available at Available at www.backtrainer.com

Medicine Ball Medicine Ball (Refer to slides 89-105).(Refer to slides 89-105).Available at Available at www.performbetter.com



PromotesPromotes

Stability Ball (and dumbbells) Stability Ball (and dumbbells)

(Refer to slides 20,29,45,46,47,49,50,58,59,64, (Refer to slides 20,29,45,46,47,49,50,58,59,64, 69,70,72,75,76,85)69,70,72,75,76,85)

Available at Available at www.performbetter.com

Dynaflex Powerball (“gyroscope”) Dynaflex Powerball (“gyroscope”) (Refer to slide 87).(Refer to slide 87).Available at Available at www.sharperimage.com



PromotesPromotes

Wrist Ripper Wrist Ripper (Refer to slide 85).(Refer to slide 85).Available at Available at www.wristripper.com

Mini-Bands/Agility Ladder Mini-Bands/Agility Ladder (used for fallouts & tube (used for fallouts & tube walking ) walking ) (Refer to slides 28, 61-62).(Refer to slides 28, 61-62).Available at Available at www.performbetter.com

NOTE: Tubing for all other exercises can also be purchased at www.performbetter.com

Or if you would rather join a gym, most cable systems would suffice.


BibliographyBibliography

Verstegen, Mark. (2004). Verstegen, Mark. (2004). Core performance: Core performance: GolfGolf. Joxy, LLc.. Joxy, LLc.

Chek, Paul. (2001). Chek, Paul. (2001). Golf biomechanics Golf biomechanics manual—whole in one golf conditioning.manual—whole in one golf conditioning.

2nd Edition. Paul Chek Publication.2nd Edition. Paul Chek Publication. Cook, Gray (2003). Cook, Gray (2003). Athletic Body in Balance.Athletic Body in Balance.

Human Kinetics.Human Kinetics.



Tips on Reducing Back Tips on Reducing Back InjuryInjury

““The strain on the lumbar spine may be reduced by adjusting the golf swing in two The strain on the lumbar spine may be reduced by adjusting the golf swing in two ways. First, a backswing that minimizes the difference between shoulder rotation ways. First, a backswing that minimizes the difference between shoulder rotation and hip rotation will help reduce the amount of rotation and resulting strain in the and hip rotation will help reduce the amount of rotation and resulting strain in the lumbar spine. Second, a follow-through with the spine perpendicular to the ground lumbar spine. Second, a follow-through with the spine perpendicular to the ground is much gentler on the lumbar spine (see picture on the left) than the "reverse C" is much gentler on the lumbar spine (see picture on the left) than the "reverse C" finish (see picture on the right), in which extreme hyperextension puts a large load finish (see picture on the right), in which extreme hyperextension puts a large load on the lumbar facet joints.” on the lumbar facet joints.”

Source:CAPT John P Metz, MD. Managing Golf Injuries, The Physician and Sportsmedicine, Vol 27, No. 7, July 1999.



Tips on Reducing Shoulder InjuriesTips on Reducing Shoulder Injuries ““One way to reduce the stress on the AC joint (the joint that ”connects” your collar One way to reduce the stress on the AC joint (the joint that ”connects” your collar

bone with your shoulder blade) of the leading shoulder without sacrificing club bone with your shoulder blade) of the leading shoulder without sacrificing club head speed is to shorten the swing by ending the backswing with the club head at head speed is to shorten the swing by ending the backswing with the club head at a 1 or 2 o'clock (see below) instead of a 3 o'clock position. Conditioning the rotator a 1 or 2 o'clock (see below) instead of a 3 o'clock position. Conditioning the rotator cuff and scapular muscles with light weights or other resistance training may also cuff and scapular muscles with light weights or other resistance training may also help.” help.”




Tips on Reducing Elbow InjuriesTips on Reducing Elbow Injuries ““Golfer's elbow" (or in medical terms—Medial epicondylitis) in the trailing arm and “Tennis Golfer's elbow" (or in medical terms—Medial epicondylitis) in the trailing arm and “Tennis

Elbow” (lateral epicondylitis) in the leading arm are common elbow injuries; amateurs develop Elbow” (lateral epicondylitis) in the leading arm are common elbow injuries; amateurs develop the condition laterally about five times more frequently than medially. The incidence increases the condition laterally about five times more frequently than medially. The incidence increases with age and the number of rounds played, with more than two to three rounds per week as a with age and the number of rounds played, with more than two to three rounds per week as a threshold for increased incidence. These disorders are most frequently associated with threshold for increased incidence. These disorders are most frequently associated with overuse and excessive grip tension. overuse and excessive grip tension.

Corrective Action:Corrective Action:Two common therapies for golfer's elbow are medial counterforce braces and larger club grips. Two common therapies for golfer's elbow are medial counterforce braces and larger club grips. Medial counterforce braces Medial counterforce braces maymay provide some symptom relief by changing the effective length provide some symptom relief by changing the effective length of the wrist flexor (palm side up forearm) muscles, which relieves tension on the flexor tendon of the wrist flexor (palm side up forearm) muscles, which relieves tension on the flexor tendon without changing muscle activity patterns. The effectiveness of larger grips is still unclear, without changing muscle activity patterns. The effectiveness of larger grips is still unclear, because they do not change muscle activity or relieve symptoms. Neither therapy changes a because they do not change muscle activity or relieve symptoms. Neither therapy changes a patient's swing mechanics, which may be the root of his or her elbow problems. patient's swing mechanics, which may be the root of his or her elbow problems.



Additional CommentsAdditional Comments

The reps and sets are listed on the flashcards, please refer to them for details.The reps and sets are listed on the flashcards, please refer to them for details.

The 6-week conditioning program is also detailed on the flashcards.The 6-week conditioning program is also detailed on the flashcards.

Keep in mind that this program is only a recommendation, we encourage Keep in mind that this program is only a recommendation, we encourage individuals (who are in the Framingham, Massachusetts area) to get an individuals (who are in the Framingham, Massachusetts area) to get an assessment (call 508-292-8117 for details) so we can tailor make you a assessment (call 508-292-8117 for details) so we can tailor make you a program based on your individual needs. program based on your individual needs.

We encourage the use of partner assisted stretches (contract/relax) as well as We encourage the use of partner assisted stretches (contract/relax) as well as other mobility techniques, such as, “Mobilization with Movement” for maximum other mobility techniques, such as, “Mobilization with Movement” for maximum range of motion improvements. range of motion improvements.

Who to contact: Who to contact:

Mark Baldwin, PT, CSCS (508) 626-2600Mark Baldwin, PT, CSCS (508) 626-2600 Dr. Scott Gillman, DC (508) 650-1091Dr. Scott Gillman, DC (508) 650-1091


AcknowledgementsAcknowledgements We could have never accomplished this We could have never accomplished this

project without the help of the following project without the help of the following individuals:individuals: Meryl Lemeshow (model and trainer)Meryl Lemeshow (model and trainer) Rob Ashton (model and trainer).Rob Ashton (model and trainer). Eric Gray (Manager of WOW [Workout World]) Eric Gray (Manager of WOW [Workout World])

He graciously let us use his beautiful aerobic He graciously let us use his beautiful aerobic studio).studio).

Ron & Suzie Gilfix (Owners: Velocity Sports Ron & Suzie Gilfix (Owners: Velocity Sports Performance/Sudbury,Massachusetts).Performance/Sudbury,Massachusetts).

The Core Essentials GOLF Program Core Essentials specializes in personal training for ALL populations including: Post-Rehabilitation patients.Post-Rehabilitation.

Documents

core stabilization

fitness program

core functions

golf swing

golf players

fitness level

lower golf score

tight muscles