Legs - Mobility & Stability Focus
(Week 5, Golf Performance Boost)Day Overview
This session emphasizes hip mobility, stability, and muscular endurance to support rotational movements and prevent injury. Exercises are designed to activate the posterior chain, improve hip flexibility, and reinforce balance, all vital for a fluid golf swing.
Exercises
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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:
Perform 4 sets of 8-10 reps with an RPE of 7. Focus on hip hinge mechanics, engaging the glutes and hamstrings to promote posterior chain strength and mobility, supporting rotational power.
Working Sets:
4
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• 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:
Perform 3 sets of 12 reps per leg with an RPE of 6-7. Emphasize controlled movement and hip stability to enhance mobility and balance, critical for maintaining posture during swings.
Working Sets:
3
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• Glute Bridge
Lie on back, knees bent, feet flat, lift hips off floor squeezing glutes.
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 6. Focus on squeezing the glutes at the top to reinforce hip extension and stability, supporting rotational control.
Working Sets:
3