Legs - Mobility and Stability
(Week 1, Golf Performance Boost)Day Overview
This session targets hip, knee, and ankle mobility, along with lower body stability. Exercises are designed to preserve joint health, improve rotation, and support explosive power transfer during swings.
Exercises
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• Lunges
Lunges are a lower body exercise that involves stepping forward with one leg and lowering your hips until both knees are bent at about a 90-degree angle. Ensure your front knee is directly above your ankle and your back knee hovers just above the ground. Push through the heel of your front foot to return to the starting position. Repeat on the other leg.
Prescribed Sets:
Perform 3 sets of 10 reps per leg with an RPE of 7, focusing on controlled movement and balance to enhance hip mobility and unilateral stability.
Working Sets:
4
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• Kettlebell Deadlift
The Kettlebell Deadlift is a fundamental exercise that involves lifting a kettlebell from the ground to a standing position. To perform this exercise, stand with your feet shoulder-width apart and the kettlebell placed between your feet. Hinge at the hips by pushing your hips back, keeping your back straight and your chest up. Bend your knees slightly and grip the kettlebell handle with both hands. Engage your core and drive through your heels to lift the kettlebell by extending your hips and knees to stand up straight. Keep the kettlebell close to your body throughout the movement. Lower the kettlebell back to the ground by reversing the motion, ensuring you maintain a neutral spine.
Prescribed Sets:
Complete 3 sets of 8-10 reps with an RPE of 7-8, emphasizing hip hinge mechanics and posterior chain activation to support rotational power and mobility.
Working Sets:
4
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• 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 12 reps with an RPE of 6-7, focusing on controlled movement to maintain ankle mobility and support overall stability.
Working Sets:
3