Legs and Mobility

(Week 3, Golf Performance Boost)
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Day Overview

This session targets lower body strength and mobility, focusing on hip and ankle flexibility, stability, and muscular endurance. Exercises are chosen to support smooth rotational movement and preserve joint health, crucial for a senior golfer. The workout emphasizes controlled reps to enhance stability and mobility while building muscular endurance.

Exercises

  • • Goblet Squat

    Hold a kettlebell close to your chest and perform a squat, emphasizing proper form and balance.

    Prescribed Sets:

    Perform 4 sets of 10-12 reps with an RPE of 7-8. Use a kettlebell or dumbbell held at chest level to promote proper squat form and core engagement. Focus on controlled descent and explosive but controlled ascent to improve hip mobility and leg strength, supporting rotational stability during swings.

    Working Sets:

    4

  • • Walking Lunges

    Begin by standing upright with feet hip-width apart. Step forward with your right foot, lowering your hips until both knees are bent at about 90 degrees. Keep your torso upright and your front knee aligned over your ankle. Push through the heel of your front foot to stand up and bring your back foot forward into the next lunge position, stepping ahead into a new lunge. Continue alternating legs in a walking motion, maintaining proper form throughout. Keep your core engaged, shoulders back, and avoid letting your front knee go past your toes.

    Prescribed Sets:

    Complete 3 sets of 12 reps per leg with an RPE of 7. Use bodyweight or light dumbbells for added resistance. Emphasize controlled movement and balance to enhance hip mobility and unilateral stability, aiding in rotational control.

    Working Sets:

    3

  • • Barbell/Dumbbell Calf Raise

    Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.

    Prescribed Sets:

    Perform 3 sets of 15 reps with an RPE of 7. Focus on full range of motion and slow, controlled lifts to improve ankle mobility and stability, supporting smooth weight transfer during swings.

    Working Sets:

    3

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