This 8 week program is for any golfer looking for more core strength, flexibility, and better movement. By increasing range of motion and working on appropriate movements patterns and activation activities, you will not only feel better, but perform better as a result. This series requires only a golf club and a long pole or stick for equipment.
Check below for a sneak peak of some of the exercises in this program!
Course Curriculum
8 Week Core Activation and Flexibility Program Weeks 1-2
Available in
days
days
after you enroll
- Intro Video and Important Program Notes (1:17)
- Workout Summary
- Ankle Dorsiflexion and Plantarflexion. 1 Set of 20 Reps (0:36)
- Child's Pose into Thoracic Extension. 1 Set of 10 Reps (1:12)
- Supine Knee to Chest. 1 Set of 10 Reps (0:35)
- Pelvic Tilts with Glute Engagement. 1 Set of 10 Reps (2-4 Sec Hold) (1:05)
- Cats and Dogs. 1 Set of 20 Reps (0:52)
- Dead Bug Leg Extended. 2 Sets of 10 Reps (1:14)
- Open Books. 2 Sets of 10 Reps (0:43)
- Clam Shells. 2 Sets of 10 Reps (1:11)
- Foam Roller Shoulder Stretch. 1 Set of 20 Reps (0:39)
- Half Kneeling Hip Flexor Stretch. 1 Set of 10 Reps (1:02)
- Toe Touch Modification. 1 Set of 20 Reps (0:50)
- Standing Dynamic Neck Stretch. 1 Set of 10 Reps (0:46)
8 Week Core Activation and Flexibility Program Weeks 3-5
Available in
days
days
after you enroll
- Workout Summary
- Standing Upper Body Stretch with a Pole. 1 Set of 10 Reps (0:53)
- Child's Pose into Thoracic Extension. 1 Set of 10 Reps (1:12)
- Double Leg Bridges. 2 Sets of 10 Reps (4-10 Second Holds) (1:04)
- Cats and Dogs. 1 Set of 10 Reps (0:52)
- Cats and Dogs Find Neutral. 1 Set of 10 Reps (Hold 1-2 Secs) (0:34)
- Dead Bug Leg Extended. 2 Sets of 10 Reps (1:14)
- Reachbacks Wide Base. 2 Set of 10 Reps (0:38)
- Bird Dog with Shoulder Flexion. 2 Sets of 10 Reps (1:04)
- Clam Shells. 2 Sets of 10 Reps (1:11)
- Hip Circles. 2 Sets of 10 Reps (1:06)
- Half Kneeling Hip Flexor Stretch. 1 Set of 10 Reps (1:02)
- Toe Touches. 1 Set of 20 Reps (0:20)
- Standing Dynamic Neck Stretch. 1 Set of 10 Reps (0:46)
- Single Leg Shoulder Rotations with Toe Support. 2 Sets of 10 Reps (0:39)
- Posture Check. 1 Set of 10 Reps (0:55)
8 Week Core Activation and Flexibility Program Weeks 6-8
Available in
days
days
after you enroll
- Workout Summary
- Standing Upper Body Stretch with a Pole. 1 Set of 10 Reps (0:53)
- Pelvic Tilts Supported. 2 Sets of 10 Reps (0:35)
- Dead Bug Opposite Arm Opposite Leg. 2 Sets of 10 Reps (1:06)
- Double Leg Bridges with Mini Band. 2 Sets of 10 Reps (4-10 Sec Hold) (1:04)
- Push Up Position with Shoulder Taps. 2 Sets of 10 Reps (1:18)
- Quadruped Reachbacks. 1 Set of 10 Reps (0:51)
- Hip Circles. 1 Set of 10 Reps (1:06)
- Sitting Torso Turns Two Ways. 1 Set of 10 Reps (1:43)
- Single Leg with Shoulder Rotations. 2 Sets of 10 Reps (0:54)
- Standing Supported Hip Turns. 2 Sets of 10 Reps (0:53)
- Deep Squats Supported. 2 Sets of 10 Reps (0:51)
- Band Resisted Deadlift. 2 Sets of 10 Reps (1:03)
- Side Bend with a Golf Club. 1 Set of 10 Reps (2:16)
- Hips First. 1 Set of 10 Reps (0:52)