Core Knowledge
Contents
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 |
| Y - Physioball - Golf | 01 | 08 reps each | Play Video |
| T - Physioball - Golf | 01 | 08 reps each | Play Video |
| W - Physioball - Golf | 01 | 08 reps each | Play Video |
| L - Physioball - Golf | 01 | 08 reps each | Play Video |
| Hip Flexion - Quadruped Rocking | 01 | 08 reps each | Play Video |
| Hip Adduction - Sidelying | 01 | 08 reps each | Play Video |
Movement Prep
| Movements | Sets | Reps | |
|---|---|---|---|
| Hip Crossover - Feet Down | 01 | 06 reps each | Play Video |
| Glute Bridge | 01 | 10 reps each | Play Video |
| Knee Fallouts | 01 | 06 reps each | Play Video |
| Knee Hug - Moving | 01 | 06 reps each | Play Video |
| Reverse Lunge - Moving | 01 | 06 reps each | Play Video |
| Knee Hug to Forward Lunge - Elbow to Instep | 01 | 06 reps each | Play Video |
| Leg Cradle | 01 | 06 reps each | Play Video |
| Lateral Squat | 01 | 06 reps each | Play Video |
| Inverted Hamstring Stretch | 01 | 06 reps each | Play Video |
| Heel to Butt - Moving Forward with Arm Reach | 01 | 06 reps each | Play Video |
Medicine Ball
| Movements | Sets | Reps | |
|---|---|---|---|
| Medicine Ball - Perpendicular Throw - Kneeling | 02 | 10 reps each | Play Video |
| Medicine Ball - Parallel Throw - Kneeling | 02 | 10 reps each | Play Video |
Strength
| Movements | Sets | Reps | |
|---|---|---|---|
| Circuit #1: Perform each movement in succession with little or no rest between moves. | |||
| Alternating Dumbbell Bench Press | 02 | 12 reps each | Play Video |
| Row - 1 Arm / 1 Leg Contralateral Dumbbell | 02 | 12 reps each | Play Video |
| Circuit #2: Perform each movement in succession with little or no rest between moves. | |||
| Rotational Lift - Lateral Half Kneeling Cable | 02 | 10 reps each | Play Video |
| Cable Chop - Physioball | 02 | 10 reps each | Play Video |
| Push-up - Physioball | 02 | 08 reps each | Play Video |
Regeneration
| Movements | Sets | Reps | |
|---|---|---|---|
| Foam Roll - Pecs | 01 minute each | Play Video | |
| Foam Roll - Adductor | 01 minute each | Play Video | |
| Foam Roll - Hamstring - Endurance | 01 minute each | Play Video | |
| Quad / Hip Flexor Stretch - Kneeling - Endurance | 01 | 10 reps each | Play Video |
| Rope Stretch - Straight Leg Hamstring | 01 | 10 reps each | Play Video |
| Rope Stretch - IT Band / Glute | 01 | 10 reps each | Play Video |
More Workouts
Workouts
Soothe Sore Muscles
Try this block of exercises on a day when you are feeling a bit too tired to work out, but want to do something.
Workouts
Get Back in Playing Shape
Burn fat and rediscover your athleticism using this innovative workout.
