Pull - Rotational Stability and Core
(Week 8, Golf Performance Boost)Day Overview
This session emphasizes rotational core stability and neuromuscular control, vital for consistent golf swings. Movements are designed to enhance muscle twitch response, rotational strength, and spinal stability, with moderate volume and controlled intensity to support injury prevention and mobility.
Exercises
-
• 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 at an RPE of 7. Focus on controlled, deliberate twists to engage obliques and rotational muscles, supporting swing power and stability.
Working Sets:
4
-
• Bird Dog
Start on all fours, extend opposite arm and leg simultaneously, maintaining balance.
Prescribed Sets:
Complete 3 sets of 10 reps per side with an RPE of 6-7. Maintain a neutral spine and focus on controlled limb extension to reinforce spinal stability and rotational control.
Working Sets:
3
-
• Standing Cable or Resistance Band Rotations
Stand with feet shoulder-width apart, holding a cable or resistance band with both hands at waist level. Keep your elbows close to your sides and rotate your torso to one side, pulling the cable or band across your body while maintaining a stable core. Return to the starting position and repeat on the other side. Keep movements controlled, engaging your core muscles throughout. This exercise primarily targets the oblique muscles and improves rotational core strength and stability.
Prescribed Sets:
Perform 3 sets of 10-12 reps per side at an RPE of 7. Emphasize slow, controlled rotations to improve neuromuscular coordination and rotational strength, essential for golf swing consistency.
Working Sets:
3