Push - Rotational Power & Stability
(Week 7, Golf Performance Boost)Day Overview
This session targets pushing muscles with an emphasis on rotational and explosive movements to enhance swing power and shoulder stability. The exercises are ordered to activate core rotational muscles early, followed by pressing movements that reinforce stability and strength. The focus is on controlled, explosive reps to improve twitch response and mobility.
Exercises
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• Medicine Ball Rotational Throw
Rotate and throw medicine ball sideways.
Prescribed Sets:
Perform 4 sets of 8-10 reps per side with an RPE of 7-8. Use a moderate-weight medicine ball, focusing on explosive rotation and controlled deceleration to develop rotational power and muscle twitch. Stand with feet shoulder-width apart, rotate hips and shoulders, and throw the ball against a wall or to a partner, emphasizing quick, controlled movements to simulate golf swing dynamics.
Working Sets:
4
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• Dumbbell Overhead Press
Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward. Engage your core and keep your back straight. Press the dumbbells overhead by extending your arms fully, ensuring your elbows are slightly in front of your shoulders. Keep your wrists stable and avoid arching your lower back. Lower the dumbbells back to shoulder height in a controlled manner, maintaining proper form throughout. Focus on smooth, controlled movements and avoid using momentum.
Prescribed Sets:
Perform 4 sets of 10-12 reps with an RPE of 7. Focus on smooth, controlled presses, maintaining shoulder stability. Use moderate dumbbells, ensuring full range of motion and engaging core to prevent compensation. This reinforces shoulder stability and overhead mobility essential for a fluid golf swing.
Working Sets:
4
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• Push-up with Shoulder Taps
Start in a high plank position with hands placed slightly wider than shoulder-width apart and feet hip-width apart. Keep your body in a straight line from head to heels. Lower your chest towards the ground by bending your elbows, performing a standard push-up. As you push back up to the starting position, lift one hand and tap the opposite shoulder, then return that hand to the ground. Alternate sides with each repetition, maintaining a stable core and minimizing torso rotation to keep proper form. This exercise targets the chest, shoulders, triceps, and core muscles, especially when performed with controlled movements to prevent excessive body sway.
Prescribed Sets:
Perform 3 sets of 12 reps (6 per side) with an RPE of 7. Maintain a stable plank position, tap each shoulder with the opposite hand, emphasizing control and core engagement. This enhances shoulder stability, proprioception, and rotational control.
Working Sets:
3