Legs and Mobility
(Week 6, Golf Performance Boost)Day Overview
This session targets lower body strength, hip mobility, and stability to support powerful, fluid golf swings. Emphasis is on controlled, functional movements that enhance mobility and muscular endurance, with a focus on proper form to prevent injury.
Exercises
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• Goblet Squats
Stand with feet shoulder-width apart, holding a dumbbell or kettlebell vertically at chest level with both hands, elbows pointing downward. Keep your chest up, shoulders back, and core engaged. Initiate the movement by hinging at the hips and bending the knees, lowering your hips as if sitting back into a chair. Keep the weight close to your chest and ensure your knees track over your toes. Descend until your thighs are parallel to the ground or slightly below, maintaining a neutral spine. Push through your heels to return to the starting position, fully extending your hips and knees. Maintain proper form throughout, avoiding letting your knees cave inward or your chest collapse forward.
Prescribed Sets:
Perform 4 sets of 10-12 reps with an RPE of 7-8. Hold a dumbbell vertically at chest level to promote proper squat mechanics and core engagement. Focus on controlled descent and explosive ascent to build strength and stability while preserving mobility.
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:
Perform 3 sets of 12 reps with an RPE of 7. Use hip hinge movement to generate power, emphasizing explosive hip drive and posterior chain activation. This enhances twitch muscle response and rotational power transfer.
Working Sets:
3
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• Lateral Lunges
Lateral lunges, also known as side lunges, are performed by standing with feet hip-width apart. Step out to the side with one leg, bending the knee of the stepping leg while keeping the other leg straight. Lower your hips back and down, keeping your chest up and core engaged. Push through the heel of the bent leg to return to the starting position. Repeat on the other side.
Prescribed Sets:
Perform 3 sets of 10 reps per leg with an RPE of 7. Focus on controlled lateral movement to improve hip mobility and strengthen stabilizers, supporting rotational flexibility.
Working Sets:
3