Your golf body type is:
Off Balance
Your custom golf workout will focus on: Core Stability
This workout is designed to improve your overall balance and stability by activating the deep stabilizer muscles of your mid and lower core so that you can effectively anchor your swing, allowing you to generate and transfer more power from the ground to the club.
Workout Focus:
- Activate the mid core
- Activate the lower core
- Strengthen stabilizer muscles
- Improve overall balance
- Relieve joint pressure
Hip Arch and Tuck
Reps: 8 reps
This exercise will help you activate your mid core, which will reduce lower back pain and improve your ability to transfer power between your lower and upper body in your swing.
Set up in Plane Position with your back against the floor and your knees bent. Tilt your belly button toward your knees, allowing your back to slightly arch, then pull your belly button to your spine, bracing your abs and flattening your back against the floor. Hold for 3 seconds with your abs braced, then repeat.
Hip Arch and Tuck
Reps: 8 reps
Knee Lift Slope
Reps: 6 reps
This exercise will strengthen your abs and glutes while teaching you how to keep your mid and lower core engaged to support your body through motion, helping to reduce lower back pain and allowing you to generate more power in your swing.
Set up in Slope Position with your hips forward of your knees, toes anchored into the floor, and your shoulders stacked over your wrists so that your body is in a straight line from the back of your head to the back of your knee–make sure that your hips are not flexed up or sagging down. Corkscrew your elbows to activate your upper core, grip your glutes to engage your lower core, then brace your abs, activating your mid core as you lift your knees into a plank. Hold for 3 seconds, then slowly lower your hips and knees at the same time, keeping all 3 parts of your core tight. Don't let your hips hang back as you lower into slope position, and be careful not to let your back sag in plank, especially as you fatigue. If you feel tension in your lower back, re-tuck your hips and grip your glutes.
Knee Lift Slope
Reps: 6 reps
Glute Bridge:
Reps: 8 rep
This exercise will strengthen your glutes, which will not only reduce lower back pain, but will also improve your ability to maintain your posture, stabilize your body, and generate power from the ground up in your golf swing.
Set up in Plane Position with your back against the floor and your knees bent. Arch and tuck your hips, flattening your back against the ground to fully engage your core, then grip your glutes and raise your hips to the ceiling by driving through your heels. Hold for 5 seconds and then lower with control, keeping your hips tucked. Arch and re-tuck between each rep to reset, and only lift your hips as high as you can without feeling any cramping in your hamstrings. Don't let your back arch up when you lift. Re-tuck your hips and grip your glutes to maintain good form, keeping the tension in your glutes, not your hamstrings.
Glute Bridge:
Reps: 8 rep
Dead Bug Leg Extension
Reps: 8 alternating reps each side
This exercise will strengthen your abs and glutes, stretch your hip flexors, and reduce lower back pain.
Set up in Plane Position with your back against the floor and your knees bent. Tuck your hips and brace your abs, flattening your lower back against the floor to fully engage your core. Extend your right leg parallel to the floor, driving through your heel and gripping your right glute, then return to your starting position and repeat with your left leg. Extend your leg to a height where you are able to maintain contact between your lower back and the floor throughout the entire movement, and be careful not to let your foot rest on the floor. If you feel tension in your lower back, re-tuck your hips and brace your abs.
Dead Bug Leg Extension
Reps: 8 alternating reps each side
Bird Dog Rotation
Reps: 8 reps each side
This exercise will strengthen your mid core during rotation, which will reduce any lower back pain and improve your ability to separate your upper and lower body in your backswing and then reconnect in your downswing.
Set up in Prime Position with your hips stacked directly over your knees and your shoulders stacked over your wrists. Lightly corkscrew your elbows by rotating the insides of your elbow pits outward. Arch and tuck your hips, then keep your abs braced and extend your right arm forward, palm facing up, as you push your left leg straight back, driving through your heel with your toes pulled back up and in toward your knee. Only extend as far as you are able to without letting your lower back arch or your leg lift up. Now tuck your elbow and knee diagonally in underneath you, bringing your right shoulder down and your left knee forward as you try to touch your elbow to your knee, then extend back out, being careful not to let your foot flare out to the side. Don't let your elbow break on your left arm that's supporting you on the floor. Keep your left elbow corkscrewed throughout the entire movement. Repeat the set on your other side.
Bird Dog Rotation
Reps: 8 reps each side
Pro Tips for our Core Cues
Brace your abs:
Pull your belly button towards your spine, bracing as if you're preparing to take a punch, or as if you’re blowing air out through a straw, and then hold that tension in your abs to activate your mid core.
Grip your glutes:
Squeeze your butt and hold the tension to activate your lower core.
Corkscrew your elbows:
With your arms straight, rotate the insides of your elbow pits outward to activate the upper lat and scapular muscles of your upper core, which will help stabilize your shoulders.
Base Position:
Sit your hips back behind your knees (option to place a rolled-up towel behind your knees if you have knee tightness or discomfort), then walk your hands out until your arms are fully extended in front of you.
Prime Position:
Set up with your hips stacked directly over your knees and your shoulders stacked over your wrists.
Slope Position:
Set up with your hips forward of your knees and your shoulders stacked over your wrists so that your body is in a straight line from the back of your head to the back of your knee.