Push - Upper Body Stability and Mobility
(Week 1, Golf Performance Boost)Day Overview
This session targets shoulder stability, chest, and triceps with an emphasis on controlled pressing and rotational movements to improve golf swing mobility. The focus is on activating stabilizers and promoting proper movement patterns without overloading joints.
Exercises
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• Dumbbell Shoulder Press
Press dumbbells overhead while seated or standing to target the shoulder muscles.
Prescribed Sets:
Perform 3 sets of 8-10 reps with an RPE of 7-8, focusing on controlled movement and shoulder stability. Use moderate dumbbells to avoid joint strain, ensuring smooth pressing motion to enhance shoulder mobility and strength essential for rotational power.
Working Sets:
4
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• Medicine Ball Rotational Throw (Standing)
Stand with feet shoulder-width apart, holding a medicine ball with both hands at waist level. Engage your core and rotate your torso to one side, then explosively throw the ball against a wall or to a partner, rotating through your hips and shoulders. Catch the ball on the rebound or after it bounces, then repeat on the other side. Maintain a controlled movement, keeping your hips stable and focusing on rotational power. This exercise targets the obliques, core, shoulders, and back muscles, emphasizing rotational strength and power.
Prescribed Sets:
Execute 3 sets of 10 reps per side with an RPE of 7, emphasizing controlled rotational movement to improve torso rotation and twitch muscle response. Use a light to moderate medicine ball, focusing on smooth, explosive rotations to mimic golf swing dynamics.
Working Sets:
3