Core and Rotational Power
(Week 6, Golf Performance Boost)Day Overview
This session emphasizes core stability, rotational control, and twitch muscle activation to improve swing consistency and power. Movements are dynamic yet controlled to enhance neuromuscular response and mobility.
Exercises
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• Russian Twists with Medicine Ball
Sit on the ground with knees bent and feet flat or slightly elevated for increased difficulty. Hold a medicine ball with both hands, keeping your arms extended in front of your chest. Engage your core and lean back slightly to create a V-shape with your torso and thighs. Twist your torso to one side, bringing the medicine ball toward the ground beside your hip, then rotate to the opposite side. Keep your back straight and avoid using momentum; focus on controlled movements. This exercise targets the oblique muscles and overall core stability.
Prescribed Sets:
Perform 4 sets of 12 reps per side with an RPE of 7. Use a medicine ball to rotate through the torso, emphasizing controlled, explosive rotational movement to develop power and stability.
Working Sets:
4
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• Bird Dog
Start on all fours, extend opposite arm and leg simultaneously, maintaining balance.
Prescribed Sets:
Perform 3 sets of 10 reps per side with an RPE of 6-7. Focus on slow, controlled extension and stabilization to reinforce core stability and rotational control.
Working Sets:
3
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• Standing Oblique Crunches
Stand with feet shoulder-width apart, place hands behind your head or across your chest. Engage your core and bend sideways at the waist, bringing your elbow toward your hip while contracting the oblique muscles on the side of the bend. Keep your torso stable and avoid twisting or rotating excessively. Return to the starting position and repeat on the other side. This exercise primarily targets the oblique muscles along the sides of your abdomen, helping to strengthen and define the waistline.
Prescribed Sets:
Perform 3 sets of 12 reps per side with an RPE of 7. Use bodyweight or light dumbbell to enhance oblique engagement, supporting rotational power transfer.
Working Sets:
3