Exos | Formerly Core Performance

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Core Knowledge

Workouts

Add Distance to Your Drive

The following series of golf-specific movements will help you increase your driving distance and guard against injury.

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Equipment

Training

Prehabilitation

Movements Sets Reps
Hip Abduction - Quadruped 01 08 reps each Play Video

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Y - Physioball - Golf 01 08 reps each Play Video

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T - Physioball - Golf 01 08 reps each Play Video

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W - Physioball - Golf 01 08 reps each Play Video

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L - Physioball - Golf 01 08 reps each Play Video

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Hip Flexion - Quadruped Rocking 01 08 reps each Play Video

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Hip Adduction - Sidelying 01 08 reps each Play Video

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Movement Prep

Movements Sets Reps
Hip Crossover - Feet Down 01 06 reps each Play Video

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Glute Bridge 01 10 reps each Play Video

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Knee Fallouts 01 06 reps each Play Video

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Knee Hug - Moving 01 06 reps each Play Video

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Reverse Lunge - Moving 01 06 reps each Play Video

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Knee Hug to Forward Lunge - Elbow to Instep 01 06 reps each Play Video

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Leg Cradle 01 06 reps each Play Video

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Lateral Squat 01 06 reps each Play Video

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Inverted Hamstring Stretch - Endurance 01 06 reps each Play Video

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Heel to Butt - Moving Forward with Arm Reach 01 06 reps each Play Video

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Medicine Ball

Movements Sets Reps
Medicine Ball - Perpendicular Throw - Kneeling 02 10 reps each Play Video

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Medicine Ball - Parallel Throw - Kneeling 02 10 reps each Play Video

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Strength

Movements Sets Reps
Circuit #1: Perform each movement in succession with little or no rest between moves.
Bench Press - Alternating Dumbbell 02 12 reps each Play Video

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Row - 1 Arm / 1 Leg Contralateral Dumbbell 02 12 reps each Play Video

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Circuit #2: Perform each movement in succession with little or no rest between moves.
Rotational Lift - Half Kneeling Cable 02 10 reps each Play Video

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Cable Chop - Stability Ball 02 10 reps each Play Video

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Push-up - Physioball 02 08 reps each Play Video

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Regeneration

Movements Sets Reps
Push-up - Physioball 01 minute each View Details
Foam Roll - Adductor 01 minute each Play Video

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Foam Roll - Hamstring - Endurance 01 minute each Play Video

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Quad / Hip Flexor Stretch - Kneeling 01 10 reps each Play Video

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Rope Stretch - Straight Leg Hamstring 01 10 reps each Play Video

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Rope Stretch - IT Band / Glute 01 10 reps each Play Video

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Tags: Prehab, Pillar strength, Mobility, Stability, Golf, Power, Flexibility

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Burn fat and rediscover your athleticism using this innovative workout.

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