Legs - Mobility & Functional Strength
(Week 4, Golf Performance Boost)Day Overview
This session emphasizes mobility, stability, and functional strength in the lower body to support rotational power and prevent injury. Movements are controlled and incorporate balance and stability elements to mimic golf stance and swing dynamics.
Exercises
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• Bulgarian Split Squats
Stand with your back facing a bench or elevated surface. Place the top of your right foot on the bench behind you, keeping your other foot flat on the ground about two feet in front. Keep your torso upright, core engaged, and chest lifted. Lower your hips by bending your front knee until your thigh is parallel to the ground or slightly below, ensuring your front knee stays aligned over your toes. Push through your front heel to return to the starting position. Maintain proper posture throughout, avoiding leaning forward or arching your back. Switch legs and repeat. Keep movements controlled and steady, focusing on balance and muscle engagement.
Prescribed Sets:
Perform 4 sets of 8-10 reps per leg with an RPE of 7-8, focusing on controlled descent and explosive drive upward. Use bodyweight or light dumbbells for added resistance, maintaining upright torso and knee tracking over toes to enhance hip mobility and unilateral strength.
Working Sets:
4
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• Kettlebell Swing
Swing a kettlebell between your legs and then up to shoulder height, hinging at the hips.
Prescribed Sets:
Complete 3 sets of 12-15 reps with an RPE of 7, emphasizing hip hinge, explosive hip extension, and core engagement. This dynamic movement develops posterior chain power and rotational control.
Working Sets:
3
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• Standing Hip Circles
Stand with feet shoulder-width apart and hands on hips. Engage your core and keep your back straight. Slowly rotate your hips in a circular motion, making large, controlled circles. Perform the circles clockwise for a set number of repetitions, then switch to counterclockwise. This exercise helps improve hip mobility, flexibility, and stability. Focus on smooth, controlled movements to avoid strain and ensure proper activation of the hip muscles, including the hip flexors, extensors, abductors, and adductors.
Prescribed Sets:
Perform 10 circles in each direction per leg with an RPE of 6, focusing on controlled, smooth rotations to improve hip mobility and stability, supporting rotational movements in golf.
Working Sets:
3