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The Core Essentials GOLF Program Core Essentials specializes in personal training for ALL populations including: Post-Rehabilitation patients.Post-Rehabilitation.

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Presentation on theme: "The Core Essentials GOLF Program Core Essentials specializes in personal training for ALL populations including: Post-Rehabilitation patients.Post-Rehabilitation."— Presentation transcript:

1 The Core Essentials GOLF Program Core Essentials specializes in personal training for ALL populations including: Post-Rehabilitation patients.Post-Rehabilitation patients. Post surgical patients.Post surgical patients. Overweight or obese individuals.Overweight or obese individuals. Beginner exercise enthusiasts.Beginner exercise enthusiasts. Individuals who want to get in shape for golf or any other sport.Individuals who want to get in shape for golf or any other sport.

2 Core Essentials The Core Essentials GOLF Program Prior to starting this fitness program we highly encourage you to seek physicians approval especially if you possess any orthopedic conditions. Prior to starting this fitness program we highly encourage you to seek physicians approval especially if you possess any orthopedic conditions. Keep in mind that this program is only a suggestion. We encourage individuals to get an assessment from a qualified fitness professional (preferably from us if you are in our area) so the program is based on your individual needs. Keep in mind that this program is only a suggestion. We encourage individuals to get an assessment from a qualified fitness professional (preferably from us if you are in our area) so the program is based on your individual needs. Core Essentials assumes no responsibility for any injuries that may occur as a result of performing these exercises. Core Essentials assumes no responsibility for any injuries that may occur as a result of performing these exercises. DISCLAIMER

3 Core Essentials The Core Essentials GOLF Program The exercises on the following slides were designed specifically for golf players. The exercises on the following slides were designed specifically for golf players. Regular participation in this program should improve your game. Regular participation in this program should improve your game. The exercises are designed to challenge a diverse audience, from the de-conditioned individual to the seasoned athlete. The exercises are designed to challenge a diverse audience, from the de-conditioned individual to the seasoned athlete. Most of the exercises found in this program display options ranging from simple to difficult (relatively speaking). Choose the one that best suits your fitness level. Once the exercise becomes easy, advance to the next level. Most of the exercises found in this program display options ranging from simple to difficult (relatively speaking). Choose the one that best suits your fitness level. Once the exercise becomes easy, advance to the next level.

4 Core Essentials The Core Essentials GOLF Program Choose the exercise that best suits your fitness level. Choose the exercise that best suits your fitness level. KEEP IN MIND THAT THIS PROGRAM IS DESIGNED TO BE A SUPPLEMENT TO ANY FORMAL INSTRUCTION YOU MAY ALREADY BE RECEIVING FROM A GOLF PRO. KEEP IN MIND THAT THIS PROGRAM IS DESIGNED TO BE A SUPPLEMENT TO ANY FORMAL INSTRUCTION YOU MAY ALREADY BE RECEIVING FROM A GOLF PRO.

5 Core Essentials The Core Essentials GOLF Program Program Goals: Program Goals: Increase flexibility. Increase flexibility. Increase core stabilization. Increase core stabilization. Increase functional strength. Increase functional strength. Increase power. Increase power. Any improvement in the above mentioned areas will enable an individual to increase club head speed, develop a more anatomically correct swing, and in most cases result in a lower golf score, not to mention decreasing the likelihood of injury! Lets look at these components in more detail…

6 Core Essentials The Core Essentials GOLF Program IMPROVE FLEXIBILITY Why does the golfer want to improve FLEXIBILITY? Tight muscles can compromise the proper biomechanics of the golf swing as well as increase the potential for injury, for instance: Tight muscles can compromise the proper biomechanics of the golf swing as well as increase the potential for injury, for instance: Tight hip flexors (front of the hip) can effect your ability to fully rotate and thus effecting the range of your backswing. Limited rotation of your thoracic region (mid-spine) can result in overuse or compensation to other areas, specifically the shoulder and elbow which may lead to injury.

7 Core Essentials The Core Essentials GOLF Program IMPROVE CORE STABILIZATION Why does the golfer want to improve CORE STABILIZATION? What is CORE STABILIZATION? Prior to movement of our upper and lower extremities, certain muscles in our body contract to optimize alignment during any given movement. These muscles are called stabilizers or tonic muscles and are located deep in the central portion of our bodies or what is referred to as the core. Prior to movement of our upper and lower extremities, certain muscles in our body contract to optimize alignment during any given movement. These muscles are called stabilizers or tonic muscles and are located deep in the central portion of our bodies or what is referred to as the core. According to Gray Cook, PT., You think about moving your arms and legs, but your core functions on reflex (automatic) reactions based on your movement, your balance, and your task. According to Gray Cook, PT., You think about moving your arms and legs, but your core functions on reflex (automatic) reactions based on your movement, your balance, and your task. WHY DOES THE GOLFER NEED TO TRAIN THE CORE? Choosing exercises that isolate these tonic muscles during various postures develop the stability necessary during static (or still) postures as well as dynamic (or sustained) movement such as what occurs in the game of golf. Choosing exercises that isolate these tonic muscles during various postures develop the stability necessary during static (or still) postures as well as dynamic (or sustained) movement such as what occurs in the game of golf. These tonic muscles are also important to emphasize if we want to stabilize our spine to prevent injury. These tonic muscles are also important to emphasize if we want to stabilize our spine to prevent injury.

8 Core Essentials The Core Essentials GOLF Program IMPROVE FUNCTIONAL STRENGTH IMPROVE FUNCTIONAL STRENGTH What exactly is Functional Strength? Functional strength is the strength needed to perform the activities of daily living (or sports) which often require movements in 3 planes (dimensions) as well as the ability to not only produce force (accelerate) but also, more importantly, reduce force (deceleration). Functional training does not promote the isolation of individual muscles (as in the case of bodybuilding) but rather movement patterns that require greater involvement of the nervous & vestibular (balance) systems which can develop motor skills needed for enhanced sports performance.

9 Core Essentials The Core Essentials GOLF Program IMPROVE POWER IMPROVE POWER What exactly is POWER, in the context of Golf and why is it needed? To apply the principle of power to golf, consider how fast the club head is moving at impact. Obviously, the faster the club head is moving, the more powerful the golfer, and the greater the likelihood the ball will travel farther. To apply the principle of power to golf, consider how fast the club head is moving at impact. Obviously, the faster the club head is moving, the more powerful the golfer, and the greater the likelihood the ball will travel farther. --PAUL CHEK Author of The Golf Biomechanics Manual Paul Cheks book is available online at www.chekinstitute.com

10 Core Essentials The Core Essentials GOLF Program More on Power Training More on Power Training We discourage performing any of the power exercises until you have mastered the stability and strength exercises, which is why we didnt include the power exercises until week 3*. We discourage performing any of the power exercises until you have mastered the stability and strength exercises, which is why we didnt include the power exercises until week 3*. The power exercises involve the use of a Medicine Ball. Master the exercise technique in a slow manner before you increase the speed of movement. The power exercises involve the use of a Medicine Ball. Master the exercise technique in a slow manner before you increase the speed of movement. Start off doing the power exercises (that require bouncing the ball against the wall) with a pause between throwsto promote proper posture. Eventually, pass the ball against the wall in a continuous manner without pausing. Start off doing the power exercises (that require bouncing the ball against the wall) with a pause between throwsto promote proper posture. Eventually, pass the ball against the wall in a continuous manner without pausing. * You may want to delay the power exercises even longer if you have difficulty performing the stability and strength exercises.

11 The Core Essentials GOLF Program THE FLEXIBILITY EXERCISES

12 Core Essentials FLEXIBILITY EXERCISES Exercise # 1 (Choose the exercise that best suits your fitness level) A) Lower Trunk RotationFeet on Ground B) Lower Trunk RotationFeet off Ground (Knees Bent) C) Lower Trunk RotationFeet off Ground (Legs Straight)

13 Core Essentials Rationale of Exercise #1A -Lower Trunk RotationFeet on Ground Flexibility Exercises Rationale of Exercise #1A -Lower Trunk RotationFeet on Ground Flexibility Exercises The ability to rotate your shoulders away from your hips is what golf experts refer to as your X-FACTOR. The ability to rotate your shoulders away from your hips is what golf experts refer to as your X-FACTOR. It is referred to as X-Factor because your shoulders and hips should form an X, so to speak, during the backswing. It is referred to as X-Factor because your shoulders and hips should form an X, so to speak, during the backswing. Doing this exercise should improve your range of motion which, in turn, should increase club head speed. Doing this exercise should improve your range of motion which, in turn, should increase club head speed.Instructions: Lie on your back with your arms out to your side and your knees bent (feet on ground). Lie on your back with your arms out to your side and your knees bent (feet on ground). Slowly rotate your knees to your right and left. Slowly rotate your knees to your right and left. Tip: Try to keep your shoulders on the ground. Refer to the Golf Flashcards for reps and sets.

14 Core Essentials Instructions for Exercise #1B - Lower Trunk RotationFeet off Ground (knees bent) Flexibility Exercises Instructions: Lie on your back with your arms out to your side (see video). Lie on your back with your arms out to your side (see video). Rotate your legs to your right and left with your feet off the ground (legs bent at a 90 degree angle. Rotate your legs to your right and left with your feet off the ground (legs bent at a 90 degree angle. Tip: Try to keep your shoulders on the ground. Refer to the Golf Flashcards for reps and sets.

15 Core Essentials Instructions for Exercise #1C - Lower Trunk RotationFeet off Ground (Legs straight) Flexibility Exercises Instructions: Lie on your back with your arms out to your side with your knees off the ground and slightly bent (see video). Lie on your back with your arms out to your side with your knees off the ground and slightly bent (see video). Rotate your legs from side to side while maintaining (as best you can) your shoulders in contact with the ground. Rotate your legs from side to side while maintaining (as best you can) your shoulders in contact with the ground. This improves range of motion as well as core strength. This improves range of motion as well as core strength. Refer to the Golf Flashcards for reps and sets.

16 Core Essentials FLEXIBILITY EXERCISES Exercise # 2 Rationale of Exercise #2: Stretching your Pectoralis major/minor (chest) allows you greater range of motion during your backswing ultimately contributing to greater club head speed. Stretching your Pectoralis major/minor (chest) allows you greater range of motion during your backswing ultimately contributing to greater club head speed. Keep in mind, if you possess tight chest muscles, you will compensate by borrowing the range in another joint thus distorting your swing. Keep in mind, if you possess tight chest muscles, you will compensate by borrowing the range in another joint thus distorting your swing. Tight chest muscles can also predispose you to shoulder injuries. Tight chest muscles can also predispose you to shoulder injuries. Tip: Keep your top knee on the floor throughout exercise. Tip: Keep your top knee on the floor throughout exercise. Refer to the Golf Flashcards for reps and sets. Upper Trunk Rotation

17 Core Essentials FLEXIBILITY EXERCISES Exercise # 3 Hip Flexor Stretch (Choose the exercise that best suits your fitness level) Rationale of Exercise #3: Tight hip flexors can effect your ability to fully rotate and thus effecting the range of your backswing. Tight hip flexors often accompany stretch weakness of primarily the abdominals which can predispose individuals to lower back pathology. Beginner (see top video) This exercise stretches the hip flexors (front of the hip) in all three planes (lean forward/side bend/rotate) which is needed during golf. This exercise stretches the hip flexors (front of the hip) in all three planes (lean forward/side bend/rotate) which is needed during golf. Rotate your pelvis in a posterior direction (pelvic tilt) and squeeze your butt throughout exercise (hold on to a stable object if needed). Rotate your pelvis in a posterior direction (pelvic tilt) and squeeze your butt throughout exercise (hold on to a stable object if needed). Advanced (See bottom video) The Exercise on the bottom has 4 parts: The Exercise on the bottom has 4 parts: Part 1) Stretches hip flexors & chest. Part 2) Stretches the groin. Part 3) Stretches the hamstrings. Part 4) Stretches the calf.This is the best stretch to do if you are in a hurry, since you get a lot of cluck for your buck. Refer to the Golf Flashcards for reps and sets.

18 Core Essentials FLEXIBILITY EXERCISES Exercise # 4 Seated assisted thoracic rotation Rationale of Exercise #4: This exercise strengthens and lengthens your spinal rotators which is very important for proper execution of the swing. This exercise strengthens and lengthens your spinal rotators which is very important for proper execution of the swing. Ideally, your shoulders should form an X (or close to it) (in relation to your hips) when your at the end ranges.* Ideally, your shoulders should form an X (or close to it) (in relation to your hips) when your at the end ranges.* This should be done in a slow and controlled manner while your abdomen remains tight and torso vertical. Doing this exercise too fast and with poor form, may subject the spine to injury. This should be done in a slow and controlled manner while your abdomen remains tight and torso vertical. Doing this exercise too fast and with poor form, may subject the spine to injury. The chair stabilizes your hips while the weighted cable passively pulls you into rotation, whereby promoting an increase in mobility in your spine. Pulling the cable actively strengthens your spinal rotators. The chair stabilizes your hips while the weighted cable passively pulls you into rotation, whereby promoting an increase in mobility in your spine. Pulling the cable actively strengthens your spinal rotators. Refer to the Golf Flashcards for reps and sets. *Possessing good spinal rotation is very important for golf but if one wants to reduce lumbar (lower back) strain (as in the case of the low back patient or amateur golfer), we recommend minimizing the difference between shoulder and hip rotation during the backswing.

19 Core Essentials FLEXIBILITY EXERCISES Exercise # 5 (Choose the exercise that best suits your fitness level) Rationale of Stretching the Hamstrings: Tight hamstrings can limit the ability of your hips to rotate forward (anterior tilt of the pelvis) which can distort the address position (see figure 1). This distortion is usually manifested by rounding your spine which ultimately effects your ability to rotate your torso during swing. Tight hamstrings can limit the ability of your hips to rotate forward (anterior tilt of the pelvis) which can distort the address position (see figure 1). This distortion is usually manifested by rounding your spine which ultimately effects your ability to rotate your torso during swing. Supine Cross Body Kick (See top exercise): This exercise is reserved for the individual that has no lower back problems. Lie on your back with your legs straight and on the ground and your arms outstretched (your body should look like a cross. Kick your leg to your opposite arm (as shown on the animation). Repeat with other leg to opposite arm. This exercise is reserved for the individual that has no lower back problems. Lie on your back with your legs straight and on the ground and your arms outstretched (your body should look like a cross. Kick your leg to your opposite arm (as shown on the animation). Repeat with other leg to opposite arm. Static Hamstring Stretch (good for beginners or those with back problems/see bottom exercise): Lie on your back with a blood pressure cuff under your low back (or use the STABILIZER PRESSURE BIOFEEDBACK UNIT available at www.backtrainer.com as shown below). Lift your leg up as high as you can without seeing an increase in pressure on the gauge. Lie on your back with a blood pressure cuff under your low back (or use the STABILIZER PRESSURE BIOFEEDBACK UNIT available at www.backtrainer.com as shown below). Lift your leg up as high as you can without seeing an increase in pressure on the gauge. Refer to the Golf Flashcards for reps and sets. Supine Cross Body Kick Static Hamstring Stretch Figure 1

20 Core Essentials FLEXIBILITY EXERCISES Exercise # 6 Adductor (Groin) Stretch (Choose the exercise that best suits your fitness level) Rationale of Exercise Tight groin muscles ultimately distort rotation of the pelvis during swing. Tight groin muscles ultimately distort rotation of the pelvis during swing. Seated on Ball Seated on Ball Shift your weight to your left (as shown) and hold, making sure your right foot remains in contact with the floor at all times, repeat to other side. Shift your weight to your left (as shown) and hold, making sure your right foot remains in contact with the floor at all times, repeat to other side. Standing Standing Stand up as shown and shift your weight to your left, and twist. Repeat to other side. Stand up as shown and shift your weight to your left, and twist. Repeat to other side. Refer to the Golf Flashcards for reps and sets.

21 Core Essentials FLEXIBILITY EXERCISES Exercise # 7 Forearm Stretches Forearm Stretches Flexible muscles are extremely important in the prevention of most strain or sprain injuries. When muscles and tendons are flexible and supple, they are able to move and perform without being over stretched. If however, your muscles and tendons are tight and stiff, it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement. Flexible muscles are extremely important in the prevention of most strain or sprain injuries. When muscles and tendons are flexible and supple, they are able to move and perform without being over stretched. If however, your muscles and tendons are tight and stiff, it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement. The forearm muscles are no different, they need to be stretched to reduce the likelihood of injury. The forearm muscles are no different, they need to be stretched to reduce the likelihood of injury. The flexors and extensors both need to be stretched (which are depicted on the right). The flexors and extensors both need to be stretched (which are depicted on the right). Refer to the Golf Flashcards for reps and sets. Refer to the Golf Flashcards for reps and sets.

22 Core Essentials FLEXIBILITY EXERCISES Exercise # 8 Neck Rotation Stretches Neck Rotation Stretches If you have limited range of motion in the rotators of your neck, you will ultimately have to take your eyes off the ball during the backswing, thus compromising proper club head alignment. The stretch on the top simply involves rotating your head (and NOT your shoulders or hips) until you feel a comfortable stretch. The exercise on the bottom uses a special technique called Contract/Relax. It involves rotating your head as far as you can comfortably then placing your hand on your cheek (as shown) and rotating your head against your hand but not allowing any movement, this is referred to as an ISOMETRIC contraction. This technique can drastically improve range of motion but should be used with caution. Consult with a health care practioner prior to trying this. Refer to the Golf Flashcards for reps and sets.

23 Core Essentials FLEXIBILITY EXERCISES Exercise # 9 Latissimus Dorsi Stretch Latissimus Dorsi Stretch Instructions: Kneel down and sit on heels (or as far as your flexibility allows). Stretch your arms in front of you as far as you can then face your palms toward ceiling. Hold for 30 seconds. Progress to moving your torso and arms to the right and holding for 30 seconds, then move to the left for 30 seconds. Refer to the Golf Flashcards for reps and sets.

24 Core Essentials FLEXIBILITY EXERCISES Final Comments on Flexibility: Final Comments on Flexibility: The stretches on this program are only suggestions. The stretches on this program are only suggestions. We encourage individuals to make an appointment with a certified strength and conditioning specialist to determine what muscles specifically need to be stretched (we will gladly work with you if you are near the Boston, Massachusetts area). We encourage individuals to make an appointment with a certified strength and conditioning specialist to determine what muscles specifically need to be stretched (we will gladly work with you if you are near the Boston, Massachusetts area). Refer to the Quick Reference Guide as to the number of times you perform each stretch and the hold times. Refer to the Quick Reference Guide as to the number of times you perform each stretch and the hold times.

25 Core Essentials The Core Essentials GOLF Program The Stabilization Exercises

26 Core Essentials STABILITY EXERCISES Exercise # 1 (Choose the exercise that best suits your fitness level) A) Supine Bridge (2 leg)B) Fallouts C) Ball BridgeD) One Leg Bridge

27 Core Essentials Rationale of Exercise #1A - Bridging- Stability Exercises Rationale of Exercise #1A - Bridging- Stability Exercises This Exercise strengthens the buttocks & abdominals muscles This Exercise strengthens the buttocks & abdominals muscles and is considered a core exercise. and is considered a core exercise. This exercise targets muscles that are often weak & overlooked in most trendy gymsthe static stabilizers (see slide 7 for details). This exercise targets muscles that are often weak & overlooked in most trendy gymsthe static stabilizers (see slide 7 for details). Doing this exercise should improve your ability to stabilize your spinea necessary component for injury prevention. Doing this exercise should improve your ability to stabilize your spinea necessary component for injury prevention.TIPS: Make sure your hips are level throughout exercise (i.e., right Make sure your hips are level throughout exercise (i.e., right hip should be at same height off the ground as left hip) especially when doing ONE LEG BRIDGE. Do not arch your back during the lifting of your hips, lift & lower your hips & trunk as one unit! Keep abdominals tight throughout exercise. Do not arch your back during the lifting of your hips, lift & lower your hips & trunk as one unit! Keep abdominals tight throughout exercise. Refer to the Golf Flashcards for reps and sets. Refer to the Golf Flashcards for reps and sets.

28 Core Essentials Rationale of Exercise #1B - Bridging with Fallouts- Stability Exercises Rationale of Exercise #1B - Bridging with Fallouts- Stability Exercises This Exercise strengthens the buttocks, hips, & abdominals muscles and is considered a core exercise. This Exercise strengthens the buttocks, hips, & abdominals muscles and is considered a core exercise. This exercise targets muscles that are often weak & overlooked in most trendy gymsthe static stabilizers (see slide 7 for details). This exercise targets muscles that are often weak & overlooked in most trendy gymsthe static stabilizers (see slide 7 for details). Doing this exercise should improve your ability to stabilize your spine. Doing this exercise should improve your ability to stabilize your spine.TIPS: Make sure your hips are level throughout exercise (i.e., right Make sure your hips are level throughout exercise (i.e., right hip should be at same height off the ground as left hip). Keep adominals tight throughout exercise. Wrap tubing slightly above knees and spread legs apart and hold for a few seconds. Your hips should stay up during the entire set. Wrap tubing slightly above knees and spread legs apart and hold for a few seconds. Your hips should stay up during the entire set. The bands can be purchased at www.performbetter.com The bands can be purchased at www.performbetter.comwww.performbetter.com The strength of the bands are listed from easiest to hardest: The strength of the bands are listed from easiest to hardest: Yellow, green, blue, black. Yellow, green, blue, black. Refer to the Golf Flashcards for reps and sets.

29 Core Essentials Rationale of Exercise #1C -Bridging on Stability Ball- Stability Exercises Rationale of Exercise #1C -Bridging on Stability Ball- Stability Exercises Performing the bridge on a stability ball challenges your balance and stability much more than if you did this exercise on a stable surface, as the case in the previous exercises. Do not attempt the bridging on the ball until youve mastered the previous exercises. Performing the bridge on a stability ball challenges your balance and stability much more than if you did this exercise on a stable surface, as the case in the previous exercises. Do not attempt the bridging on the ball until youve mastered the previous exercises.Tips: Do not arch your back during this exercise. If you are doing this exercise correctly, you should feel it in your buttocks & abdominals, NOT your lower back. Do not arch your back during this exercise. If you are doing this exercise correctly, you should feel it in your buttocks & abdominals, NOT your lower back. Refer to the Golf Flashcards for reps and sets. Refer to the Golf Flashcards for reps and sets.

30 Core Essentials Rationale of Exercise #1D -Bridging with One Leg- Stability Exercises Rationale of Exercise #1D -Bridging with One Leg- Stability Exercises This exercise is extremely difficult to do correctly. Your hips should remain level throughout the exercise. This exercise is extremely difficult to do correctly. Your hips should remain level throughout the exercise. This exercise targets the buttocks of the planted leg. This exercise targets the buttocks of the planted leg. This exercise targets muscles that are often weak & overlooked in most trendy gymsthe static stabilizers (see slide 7 for details). This exercise targets muscles that are often weak & overlooked in most trendy gymsthe static stabilizers (see slide 7 for details). Doing this exercise should improve your ability to stabilize your spine. Doing this exercise should improve your ability to stabilize your spine.Tips: Keep your non-working leg bent and close to your chest. This places your pelvis in a neutral position and discourages arching of your back. Keep your non-working leg bent and close to your chest. This places your pelvis in a neutral position and discourages arching of your back. If you are doing this exercise correctly, you should feel it in your buttocks & abdominals, NOT your lower back. If you are doing this exercise correctly, you should feel it in your buttocks & abdominals, NOT your lower back. Push with your heel when elevating hips. If you get a cramp in the back of your thigh, try placing your foot closer to your buttocks. Push with your heel when elevating hips. If you get a cramp in the back of your thigh, try placing your foot closer to your buttocks. Refer to the Golf Flashcards for reps and sets.

31 Core Essentials STABILITY EXERCISES Exercise # 2 (Choose the exercise that best suits your fitness level) B) PlankElbows & Toes C) Heel Taps A) PlankElbows & Knees

32 Core Essentials Rationale of Exercise #2A - Plank-Elbows & Knees Stability Exercises Rationale of Exercise #2A - Plank-Elbows & Knees Stability Exercises Prior to movement of our upper and lower extremities, certain muscles in our body contract to optimize alignment during any given movement. The transverse abdominus (TrA) is one of these muscles. Training the TrA is very important for stabilizing the spine during the swing. Plank (Elbows and Knees) Instructions: Lie face down on the floor with feet together & forearms on ground.Lie face down on the floor with feet together & forearms on ground. Tighten abdominals.Tighten abdominals. Squeeze glutes & lift torso & thighs off ground until it forms a straight line from head to knees. DO NOT ARCH BACK. If you feel this in your lower back, you are most likely arching your back.Squeeze glutes & lift torso & thighs off ground until it forms a straight line from head to knees. DO NOT ARCH BACK. If you feel this in your lower back, you are most likely arching your back. Hold this position for said seconds and reps. Refer to flashcards for details.Hold this position for said seconds and reps. Refer to flashcards for details. You can make this exercise harder by lifting either one arm or one leg (or opposite arm and leg) off the floor in an alternating fashion.You can make this exercise harder by lifting either one arm or one leg (or opposite arm and leg) off the floor in an alternating fashion. Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets.

33 Core Essentials Instructions to Exercise #2B - Plank-Elbows & Toes Stability Exercises Instructions to Exercise #2B - Plank-Elbows & Toes Stability Exercises Plank (Elbows and Toes) Instructions: Lie face down on the floor with feet together & forearms on ground.Lie face down on the floor with feet together & forearms on ground. Tighten Abdominals.Tighten Abdominals. Squeeze glutes & lift torso & thighs off ground until it forms a straight line from head to toes. DO NOT ARCH BACK. If you feel this in your lower back, you are most likely arching your back.Squeeze glutes & lift torso & thighs off ground until it forms a straight line from head to toes. DO NOT ARCH BACK. If you feel this in your lower back, you are most likely arching your back. Hold this position for said seconds and reps. Refer to flashcards for details.Hold this position for said seconds and reps. Refer to flashcards for details.Progression: Perform Roll Outs with elbows on stability ball. Keep abs tightPerform Roll Outs with elbows on stability ball. Keep abs tight (your knees, hips, & shoulders should form a straight line). (your knees, hips, & shoulders should form a straight line). DO NOT ARCH BACK. See video on right. DO NOT ARCH BACK. See video on right. Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets.

34 Core Essentials Rationale of Exercise #2C - Heel Taps Stability Exercises Rationale of Exercise #2C - Heel Taps Stability Exercises Prior to movement of our upper and lower extremities, certain muscles in our body contract to optimize alignment during any given movement. The transverse abdominus (TrA) is one of these muscles. Training the TrA is very important for stabilizing the spine during the swing. Heel Taps Instructions: Lie on back w/legs bent at 90 degrees & knees toward chest.Lie on back w/legs bent at 90 degrees & knees toward chest. Lower both legs toward floor w/o arching back. Place hands under low back to monitor back position. You may want to use the STABILIZER PRESSURE BIOFEEDBACK UNIT which gives your visual feedback via the gauge. It is available at www.backtrainer.comLower both legs toward floor w/o arching back. Place hands under low back to monitor back position. You may want to use the STABILIZER PRESSURE BIOFEEDBACK UNIT which gives your visual feedback via the gauge. It is available at www.backtrainer.com (as shown). If you CANT lower your feet to the floor without arching your back, lower them as far as you can. The object is NOT to arch and not necessarily touch the floor with your feet.If you CANT lower your feet to the floor without arching your back, lower them as far as you can. The object is NOT to arch and not necessarily touch the floor with your feet. Keep abs tight.Keep abs tight. Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets.

35 Core Essentials STABILITY EXERCISES Exercise # 3 (Choose the exercise that best suits your fitness level) A) Side Bridge (elbow/knees) B) Side Bridge (elbows/knee-lift top leg) C) Side Bridge (elbows/ankles-lift top leg)

36 Core Essentials Rationale of Exercise #3A -Side BridgeElbows & Knees Stability Exercises Rationale of Exercise #3A -Side BridgeElbows & Knees Stability Exercises Prior to movement of our upper and lower extremities, certain muscles in our body contract to optimize alignment during any given movement. The internal oblique (muscle located at the side of the waist) is one of these muscles. Training the internal oblique is very important for stabilizing the spine during the swing. This exercise also strengthens the side of the hip (gluteus medius) which promotes stability of the hips. Side Bridge (Elbows and Knees) Instructions: Lie on your side and support your torso with your forearm and elbow.Lie on your side and support your torso with your forearm and elbow. Both legs should be bent at a 90 degree angle.Both legs should be bent at a 90 degree angle. Lift your hips off the floor by pressing the knee against the floor along with your forearm and elbow.Lift your hips off the floor by pressing the knee against the floor along with your forearm and elbow. Pause at the top and lower hips to floor.Pause at the top and lower hips to floor. Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets.

37 Core Essentials Rationale of Exercise #3B -Side Bridge Elbows & Knees (lift top leg) Stability Exercises Rationale of Exercise #3B -Side Bridge Elbows & Knees (lift top leg) Stability Exercises Prior to movement of our upper and lower extremities, certain muscles in our body contract to optimize alignment during any given movement. The internal oblique (muscle located at the side of the waist) is one of these muscles. Training the internal oblique is very important for stabilizing the spine during the swing. This exercise also strengthens the side of the hip (gluteus medius & quadratus lumborum) which promote stability of the hips. Side Bridge (Elbows and Knees) Instructions: Lie on your side and support your torso with your forearm and elbow.Lie on your side and support your torso with your forearm and elbow. Both legs should be bent at a 90 degree angle.Both legs should be bent at a 90 degree angle. Lift your hips off the floor by pressing the knee against the floor along with your forearm and elbow.Lift your hips off the floor by pressing the knee against the floor along with your forearm and elbow. Pause at the top and lower hips to floor.Pause at the top and lower hips to floor. Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets.

38 Core Essentials Rationale of Exercise #3C -Side Bridge-Elbows & Ankle (lift top leg) Stability Exercises Rationale of Exercise #3C -Side Bridge-Elbows & Ankle (lift top leg) Stability Exercises Prior to movement of our upper and lower extremities, certain muscles in our body contract to optimize alignment during any given movement. The internal oblique (muscle located at the side of the waist) is one of these muscles. Training the internal oblique is very important for stabilizing the spine during the swing. This exercise also strengthens the side of the hip (gluteus medius) which promotes stability of the hips. Side Bridge (Elbows and Ankle-lift top leg) Instructions: Lie on your side & support torso with your forearm.Lie on your side & support torso with your forearm. Both legs should be straight. Lift hips off the floor by pressing the feet & forearm against the floor.Both legs should be straight. Lift hips off the floor by pressing the feet & forearm against the floor. Lift top leg toward ceiling, Pause at top & lower toward floor.Lift top leg toward ceiling, Pause at top & lower toward floor. Your hips remain elevated throughout exercise.Your hips remain elevated throughout exercise. Refer to the Golf Flashcards for reps and sets.Refer to the Golf Flashcards for reps and sets.

39 Core Essentials STABILITY EXERCISES Exercise # 4 Standing Cable Wood Chop Prep with Stable Hips

40 Core Essentials Rationale of Exercise #4 - Stability Exercises Rationale of Exercise #4 - Standing Cable Wood Chop Prep with Stable Hips Stability Exercises This exercise prepares you for the wood chop exercise that is a gross exercise that is designed to mimic the motion of the swing. Given the fact that this section is devoted to increasing stabilization, it makes sense that you strengthen the muscles that stabilize your spine first prior to attempting the gross movement such as the WOOD CHOP. Standing Cable Wood Chop Prep Instructions: Grab the cable with both hands at shoulder level and rotate arms across your body.Grab the cable with both hands at shoulder level and rotate arms across your body. Your hips should NOT move during entire exercise. Remember, this exercise is designed to promote stability. Do not attempt the actual WOOD CHOP exercise until you mastered this exercise.Your hips should NOT move during entire exercise. Remember, this exercise is designed to promote stability. Do not attempt the actual WOOD CHOP exercise until you mastered this exercise. Keep abdominals tight throughout exercise.Keep abdominals tight throughout exercise. Refer to the Golf Flashcards for reps and sets.

41 Core Essentials STABILITY EXERCISES Exercise # 5 (Choose the exercise that best suits your fitness level) A) One Leg StandingB) One Leg Cobra

42 Core Essentials Rationale of Exercise #5A -One Leg Standing Stability Exercises Rationale of Exercise #5A -One Leg Standing Stability Exercises This exercise is designed to challenge your balance. Standing on one leg forces communication between your brain, nervous system and your muscles. Your core muscles are also activated when you exercise in this context. Remember, we need to establish good communication between the brain, nervous system and the muscles before we attempt the more complex movements. This exercise is designed to challenge your balance. Standing on one leg forces communication between your brain, nervous system and your muscles. Your core muscles are also activated when you exercise in this context. Remember, we need to establish good communication between the brain, nervous system and the muscles before we attempt the more complex movements. One Leg Standing Instructions: Stand on one leg (if you feel unsafe, stand next to a counter top). Stand on one leg (if you feel unsafe, stand next to a counter top). Keep your leg off the floor for said seconds, see Golf Flashcards. Keep your leg off the floor for said seconds, see Golf Flashcards. Keep your abdominals tight throughout exercise. Keep your abdominals tight throughout exercise. If this is too easy, try exercise #5B* or skip and go to exercise #6. If this is too easy, try exercise #5B* or skip and go to exercise #6. Refer to the Golf Flashcards for reps and sets. *You may want to stand on a ½ foam roll (flat side down>flat side up) to increase the balance demand of this exercise.

43 Core Essentials Rationale of Exercise #5B -One Leg Standing Cobra Stability Exercises Rationale of Exercise #5B -One Leg Standing Cobra Stability Exercises This exercise is designed to challenge your balance. This exercise is a lot more complex than the previous one in that you are moving while balancing. If you cant do it, perform #5A in various situations (put on a shirt while standing on one leg, try to tie your non planted legs sneaker, etc.). This exercise is designed to challenge your balance. This exercise is a lot more complex than the previous one in that you are moving while balancing. If you cant do it, perform #5A in various situations (put on a shirt while standing on one leg, try to tie your non planted legs sneaker, etc.). One Leg Standing Cobra Instructions: Stand on one leg and bend over until your body is approximately parallel with the floor (do not round your upper or lower back). Stand on one leg and bend over until your body is approximately parallel with the floor (do not round your upper or lower back). With your arms dangling, raise your arms toward your hips while rotating your wrists from a thumbs down position to a thumbs up position (at the top). With your arms dangling, raise your arms toward your hips while rotating your wrists from a thumbs down position to a thumbs up position (at the top). Keep arms straight. Keep arms straight. Repeat with other leg. Repeat with other leg. You may want to stand on a ½ foam roll (flat side down>flat side up) to increase the balance demand of this exercise. You may want to stand on a ½ foam roll (flat side down>flat side up) to increase the balance demand of this exercise. Refer to the Golf Flashcards for reps and sets.

44 Core Essentials STABILITY EXERCISES Exercise # 6 (Choose the exercise that best suits your fitness level) A) Seated on Ballopposite arm & leg liftB) Ball bridge position (lateral roll) C) Kneeling on ballArm Raises

45 Core Essentials Rationale of Exercise #6A -Seated on Ball (Opposite Arm & Leg Lift) Stability Exercises Rationale of Exercise #6A -Seated on Ball (Opposite Arm & Leg Lift) Stability Exercises This exercise is designed to challenge your balance. Sitting on an unstable surface (stability ball) forces communication between your brain, nervous system and your muscles. Your core muscles are also activated when you exercise in this context. Remember, establishing good communication between the above mentioned systems enables you to turn on the muscles that are needed to stabilize your spine prior to movement of your extremities. This exercise is designed to challenge your balance. Sitting on an unstable surface (stability ball) forces communication between your brain, nervous system and your muscles. Your core muscles are also activated when you exercise in this context. Remember, establishing good communication between the above mentioned systems enables you to turn on the muscles that are needed to stabilize your spine prior to movement of your extremities. Seated on Ball (Opposite Arm & Leg Lift) Instructions: Sit on ball with your arms at your side and both legs on the floor. Sit on ball with your arms at your side and both legs on the floor. Lift your right leg while simultaneously raising your left arm over your head, return to starting position. Now lift your left leg while simultaneously raising your right arm. Lift your right leg while simultaneously raising your left arm over your head, return to starting position. Now lift your left leg while simultaneously raising your right arm. Keep abs tight. Do not arch your back!! Keep abs tight. Do not arch your back!! If this is too difficult, alternate lifting each leg off the ground and dont raise arms! If this is too difficult, alternate lifting each leg off the ground and dont raise arms! Refer to the Golf Flashcards for reps and sets. Refer to the Golf Flashcards for reps and sets. Progression: Try to minimize the time your feet are on the ground. Progression: Try to minimize the time your feet are on the ground. NOTE: You may want to perform this exercise next to a stable object in the event you lose your balance and you have to hold on.

46 Core Essentials Rationale of Exercise #6B -Ball Bridge Position (Lateral Roll) Stability Exercises Rationale of Exercise #6B -Ball Bridge Position (Lateral Roll) Stability Exercises This exercise is designed to challenge your balance. This exercise is much more complex than the previous one. Being on the stability ball in this manner forces communication between your brain, nervous system and your muscles. Your core muscles are also activated when you exercise in this context. This exercise also activates and firms your gluteus maximus (butt), which many individuals want to target. This exercise is designed to challenge your balance. This exercise is much more complex than the previous one. Being on the stability ball in this manner forces communication between your brain, nervous system and your muscles. Your core muscles are also activated when you exercise in this context. This exercise also activates and firms your gluteus maximus (butt), which many individuals want to target. Ball Bridge Position (Lateral Roll) Instructions: Position yourself on the ball (as shown on the video). Position yourself on the ball (as shown on the video). Move your body to the right while shuffling your feet to the right. Move your body to the left. Repeat. Move your body to the right while shuffling your feet to the right. Move your body to the left. Repeat. Keep your abs tight. Do not arch your back. If you feel this exercise in your lower back, you are not tensing your abs and butt, most likely. Keep your abs tight. Do not arch your back. If you feel this exercise in your lower back, you are not tensing your abs and butt, most likely. Refer to the Golf Flashcards for reps and sets.

47 Core Essentials Rationale of Exercise #6C -Kneeling on Ball (Arm Raises) Stability Exercises Rationale of Exercise #6C -Kneeling on Ball (Arm Raises) Stability Exercises This exercise is EXTREMELY DIFFICULT. We do not recommend it if you are new to the ball. If you can do this exercise you have remarkable stability and balance!! This exercise is EXTREMELY DIFFICULT. We do not recommend it if you are new to the ball. If you can do this exercise you have remarkable stability and balance!! Kneeling on Ball (Arm Raises) Instructions: Kneeling on Ball (Arm Raises) Instructions: Position yourself on the ball (as shown on the video). You may want to attempt getting on the ball next to a stable object (wall). Position yourself on the ball (as shown on the video). You may want to attempt getting on the ball next to a stable object (wall). We also suggest doing this exercise with a trainer/partner so he or she can spot you. We also suggest doing this exercise with a trainer/partner so he or she can spot you. Lift your arms up and down without losing balance. Lift your arms up and down without losing balance. You may want to eventually mimic the golf swing in this position. You may want to eventually mimic the golf swing in this position. Keep your abs tight. Do not arch your back. If you feel this exercise in your lower back, you are not tensing your abs and butt, most likely. Keep your abs tight. Do not arch your back. If you feel this exercise in your lower back, you are not tensing your abs and butt, most likely. Refer to the Golf Flashcards for reps and sets. Refer to the Golf Flashcards for reps and sets.

48 Core Essentials STABILIZATION EXERCISES Exercise # 7 Prone on BallSnow Angels (W)

49 Core Essentials Rationale of Exercise #6C -Prone on BallSnow Angels (W) Stability Exercises Rationale of Exercise #6C -Prone on BallSnow Angels (W) Stability Exercises This exercise activates the scapula muscles thus increasing scapula stabilization. Proper scapula stabilization is absolutely necessary for protecting your shoulder joint. Since this exercise is performed on the stability ball it will require more balance & core involvement. This exercise activates the scapula muscles thus increasing scapula stabilization. Proper scapula stabilization is absolutely necessary for protecting your shoulder joint. Since this exercise is performed on the stability ball it will require more balance & core involvement. Prone on BallSnow Angels (W) Instructions: Prone on BallSnow Angels (W) Instructions: Position yourself on the ball (as shown on the video). If you are a beginner, you may want to place your stomach on the ball and not your chest (as shown on video) or perform this on a peanut shaped ball. Position yourself on the ball (as shown on the video). If you are a beginner, you may want to place your stomach on the ball and not your chest (as shown on video) or perform this on a peanut shaped ball. Move your arms up and down to form a W. Strive to have your forearms parallel with the floor during entire exercise. Move your arms up and down to form a W. Strive to have your forearms parallel with the floor during entire exercise. Keep your abs tight. Do not arch your back. If you feel this exercise in your lower back, you are not tensing your abs and butt, most likely. Keep your abs tight. Do not arch your back. If you feel this exercise in your lower back, you are not tensing your abs and butt, most likely. Refer to the Golf Flashcards for reps and sets.

50 Core Essentials STABILIZATION EXERCISES Exercise # 8 External Rotation1/2 kneeling

51 Core Essentials Rationale of Exercise #6C External Rotation1/2 Kneeling Stability Exercises Rationale of Exercise #6C External Rotation1/2 Kneeling Stability Exercises This exercise strengthens the rotator cuff muscles which function as stabilizers. Good strength in the rotator cuff is absolutely necessary for protecting your shoulder joint. Performing this exercise in kneeling creates more balance demand thus firing your core muscles. This exercise strengthens the rotator cuff muscles which function as stabilizers. Good strength in the rotator cuff is absolutely necessary for protecting your shoulder joint. Performing this exercise in kneeling creates more balance demand thus firing your core muscles. External Rotation Instructions: Position yourself (as shown on video) or perform this seated on a stability ball or standing (what ever suits your fitness level). Position yourself (as shown on video) or perform this seated on a stability ball or standing (what ever suits your fitness level). Your arms should be abducted to 90 degrees (as shown) and rotate your forearms up and down. Your arms should be abducted to 90 degrees (as shown) and rotate your forearms up and down. Keep your abs tight. Do not arch your back. If you feel this exercise in your lower back, you are not tensing your abs and butt, most likely. Keep your abs tight. Do not arch your back. If you feel this exercise in your lower back, you are not tensing your abs and butt, most likely. You can also do this exercise using cables or tubing. You can also do this exercise using cables or tubing. Refer to the Golf Flashcards for reps and sets. Refer to the Golf Flashcards for reps and sets.

52 Core Essentials The Core Essentials GOLF Program The Strength Exercises

53 Core Essentials STRENGTH EXERCISES Exercise # 1 (Choose the exercise that best suits your fitness level) A) Ball Squats B) One Leg Toe Touch

54 Core Essentials Rationale of Exercise #1A -Ball Squats Strength Exercises Rationale of Exercise #1A -Ball Squats Strength Exercises This exercise primarily strengthens the muscles in the front of the thighs. Possessing good strength in these muscles are key to any sport that requires the so called athletic stance (bending over with knees slightly bent, as in the game of golf). This exercise primarily strengthens the muscles in the front of the thighs. Possessing good strength in these muscles are key to any sport that requires the so called athletic stance (bending over with knees slightly bent, as in the game of golf). Ball Squat Instructions: Place ball behind you at the level of your belt line. Place ball behind you at the level of your belt line. Descend down as far as you can without allowing your knees to bow in. Your knees should be over your 2 nd and 3 rd toes. Rise up until you have a slight bend in your knees. Descend down as far as you can without allowing your knees to bow in. Your knees should be over your 2 nd and 3 rd toes. Rise up until you have a slight bend in your knees. Keep your abs tight. Keep your abs tight. Refer to the Golf Flashcards for reps and sets.

55 Core Essentials Although this exercise is listed in the strength component, it does require balance and stability. Possessing strength, balance and stability are all components necessary to excel in any sport. Standing on one leg requires more core stability as well as gluteus maximus (butt) strength especially if you squat pretty low. Those individuals who have knee pathology of any kind should proceed with caution when doing this exercise (i.e., limit range of motion or perform with leg straight). Although this exercise is listed in the strength component, it does require balance and stability. Possessing strength, balance and stability are all components necessary to excel in any sport. Standing on one leg requires more core stability as well as gluteus maximus (butt) strength especially if you squat pretty low. Those individuals who have knee pathology of any kind should proceed with caution when doing this exercise (i.e., limit range of motion or perform with leg straight). One Leg Toe Touch Instructions: Stand on right leg and reach for your right toe with your left hand. Bend at the knee and keep your back as straight as possible. Repeat sequence with other leg and hand. Stand on right leg and reach for your right toe with your left hand. Bend at the knee and keep your back as straight as possible. Repeat sequence with other leg and hand. If you cant maintain a straight back, dont go down as far (touch knee instead of toe). If you cant maintain a straight back, dont go down as far (touch knee instead of toe). Keep your abs tight. Keep your abs tight. Refer to the Golf Flashcards for reps and sets. Rationale of Exercise #1A - One Leg Toe Touch Strength Exercises Strength Exercises

56 Core Essentials STRENGTH EXERCISES Exercise # 2 (Choose the exercise that best suits your fitness level) A) Mini Lunges B) Deep Lunges C) Side Lunges

57 Core Essentials Rationale of Exercise #2A -Mini Lunges Strength Exercises Rationale of Exercise #2A -Mini Lunges Strength Exercises This exercise primarily strengthens the muscles in the front of the thighs. Possessing good strength in these muscles are key to any sport that requires the so called athletic stance (bending over with knees slightly bent, as in the game of golf). Mini lunges prepares you for the deep lunge without holding on (see next slide). This exercise primarily strengthens the muscles in the front of the thighs. Possessing good strength in these muscles are key to any sport that requires the so called athletic stance (bending over with knees slightly bent, as in the game of golf). Mini lunges prepares you for the deep lunge without holding on (see next slide). Mini Lunges Instructions: Stand up in a staggered stance position while holding on to a stable object (chair). Stand up in a staggered stance position while holding on to a stable object (chair). Descend down slightly and rise up (as shown).Your knees should be over your 2 nd and 3 rd toes. Descend down slightly and rise up (as shown).Your knees should be over your 2 nd and 3 rd toes. Keep your abs tight. Keep your abs tight. Refer to the Golf Flashcards for reps and sets.

58 Core Essentials Rationale of Exercise 2B -Deep Lunges Strength Exercises Rationale of Exercise 2B -Deep Lunges Strength Exercises This exercise primarily strengthens the muscles in the front/back of the thighs and the buttocks. Possessing good strength in these muscles are key to any sport that requires the so called athletic stance (bending over with knees slightly bent, as in the game of golf). Deep lunges is a very difficult exercise to master. Make sure your back doesnt arch during this exercise. This exercise primarily strengthens the muscles in the front/back of the thighs and the buttocks. Possessing good strength in these muscles are key to any sport that requires the so called athletic stance (bending over with knees slightly bent, as in the game of golf). Deep lunges is a very difficult exercise to master. Make sure your back doesnt arch during this exercise. Deep Lunges Instructions: Stand up in an upright position and lunge forward with one foot. Your back legs knee should NOT touch the floor. Stand up in an upright position and lunge forward with one foot. Your back legs knee should NOT touch the floor. Return to starting position without arching your back. This is very important because arching can place undue stress to your lower back. Repeat with other leg. Return to starting position without arching your back. This is very important because arching can place undue stress to your lower back. Repeat with other leg. Keep knees over 2 nd and 3 rd toes when lunging. Keep knees over 2 nd and 3 rd toes when lunging. Keep your abs tight. Keep your abs tight. Refer to the Golf Flashcards for reps and sets.

59 Core Essentials Rationale of Exercise #2C -Side Lunges Strength Exercises Rationale of Exercise #2C -Side Lunges Strength Exercises This exercise primarily strengthens the muscles on the sides of your hips (gluteus medius) which serves to stabilize your hips during the swing. In addition, the side lunge strengthens the front/back of thighs as well as the buttocks. Do not arch your back. Keep your upper back upright (as shown) do not slouch. Although the video promotes weights in hands, perfect this exercise w/o weight first. This exercise primarily strengthens the muscles on the sides of your hips (gluteus medius) which serves to stabilize your hips during the swing. In addition, the side lunge strengthens the front/back of thighs as well as the buttocks. Do not arch your back. Keep your upper back upright (as shown) do not slouch. Although the video promotes weights in hands, perfect this exercise w/o weight first. Deep Lunges Instructions: Stand up in an upright position and lunge to your side with one foot, return to starting position and lunge to the other side. Your feet should remain flat on the floor during entire exercise and pointed straight ahead. Stand up in an upright position and lunge to your side with one foot, return to starting position and lunge to the other side. Your feet should remain flat on the floor during entire exercise and pointed straight ahead. Keep knees over 2 nd and 3 rd toes when lunging. Keep knees over 2 nd and 3 rd toes when lunging. Keep your abs tight. Keep your abs tight. Refer to the Golf Flashcards for reps and sets.

60 Core Essentials STRENGTH EXERCISES Exercise # 3 (Choose the exercise that best suits your fitness level) A) Tube WalkingForward/Back B) Tube WalkingSide to Side

61 Core Essentials Rationale of Exercise #3A -Tube WalkingForward/Back Strength Exercises Rationale of Exercise #3A -Tube WalkingForward/Back Strength Exercises This exercise primarily strengthens the muscles on the sides of your hips (gluteus medius) which serves to stabilize your hips during the swing. Keeping your hips stable also forces your core to work. This exercise primarily strengthens the muscles on the sides of your hips (gluteus medius) which serves to stabilize your hips during the swing. Keeping your hips stable also forces your core to work. Tube Walkingforward/back Instructions: Place rubber tubing around your ankles & stand on the outside of an agility ladder to promote a constant wide stance position (both the ladder and the tubing are available at www.performbetter.com). Place rubber tubing around your ankles & stand on the outside of an agility ladder to promote a constant wide stance position (both the ladder and the tubing are available at www.performbetter.com). www.performbetter.com Keep your abs tight and walk forward like a monster without rotating your hips. Keep your abs tight and walk forward like a monster without rotating your hips. Walk backwards to starting point. Walk backwards to starting point. Refer to the Golf Flashcards for reps and sets.

62 Core Essentials Rationale of Exercise #3A -Tube WalkingSide to Side Strength Exercises Rationale of Exercise #3A -Tube WalkingSide to Side Strength Exercises This exercise primarily strengthens the muscles on the sides of your hips (gluteus medius) which serves to stabilize your hips during the swing. Keeping your hips stable also forces your core to work. This exercise primarily strengthens the muscles on the sides of your hips (gluteus medius) which serves to stabilize your hips during the swing. Keeping your hips stable also forces your core to work. Tube WalkingSide to Side Instructions: Attach rubber tubing (available at www.performbetter.com) around your ankles. Attach rubber tubing (available at www.performbetter.com) around your ankles.www.performbetter.com Advance your right leg out to the side while keeping an erect posture and abdomen tight. Advance your right leg out to the side while keeping an erect posture and abdomen tight. Now bring the left leg toward the right leg while maintaining tension on the tube (repeat for designated distance*). Change direction and return to starting position. Now bring the left leg toward the right leg while maintaining tension on the tube (repeat for designated distance*). Change direction and return to starting position. *Refer to the Golf Flashcards for reps and sets.

63 Core Essentials STRENGTH EXERCISES Exercise # 4 (Choose the exercise that best suits your fitness level) Russian Twist on Stability Ball

64 Core Essentials Rationale of Exercise #4 -Russian Twist on Stability Ball Strength Exercises Rationale of Exercise #4 -Russian Twist on Stability Ball Strength Exercises This exercise strengthens and improves range of motion of your thoracic (middle) spine, which can be a contributing factor for increased club head speed. This exercise strengthens and improves range of motion of your thoracic (middle) spine, which can be a contributing factor for increased club head speed. Russian Twist on Stability Ball Instructions: Lie face up with head and shoulders on ball (you may want to hold a weight as shown). Lie face up with head and shoulders on ball (you may want to hold a weight as shown). Twist to your right, then twist to your left while maintaining your hips parallel with the floor. Twist to your right, then twist to your left while maintaining your hips parallel with the floor. Keep your abs tight. Keep your abs tight. *Refer to the Golf Flashcards for reps and sets.

65 Core Essentials STRENGTH EXERCISES Exercise # 5 (Choose the exercise that best suits your fitness level) A) Push Ups (hands & knees) B) Push Ups (hands & toes) C) Ball Bench Press (one arm) D) Ball Push Ups

66 Core Essentials Rationale of Exercise #5 -Push Ups (Hands & Knees) Strength Exercises Rationale of Exercise #5 -Push Ups (Hands & Knees) Strength Exercises Many theories exist in regards to what muscles give the golfer the most power during the swing. Many believe that the gluteals (buttocks), latissimus dorsi (upper back) and the pectoralis (chest) muscles (which this exercise focuses on) enhance power. While others disagree claiming that developing the chest may hinder the golf swing. Many theories exist in regards to what muscles give the golfer the most power during the swing. Many believe that the gluteals (buttocks), latissimus dorsi (upper back) and the pectoralis (chest) muscles (which this exercise focuses on) enhance power. While others disagree claiming that developing the chest may hinder the golf swing. We believe that the core is THE most important set of muscles to train (see slide 7) because of their ability to stabilize during ballistic movement such as the golf swing. We believe that the core is THE most important set of muscles to train (see slide 7) because of their ability to stabilize during ballistic movement such as the golf swing. Training the chest like many bodybuilders do (which consist of countless sets) is definitely counterproductive. Integrating the core muscles (which all of these exercises promote), however, is vastly different than training with heavy weights. The goal of these exercises are not to lift heavy weights or to get a big chest, but rather to promote core stability while strengthening the chest, shoulders, and arms. Training the chest like many bodybuilders do (which consist of countless sets) is definitely counterproductive. Integrating the core muscles (which all of these exercises promote), however, is vastly different than training with heavy weights. The goal of these exercises are not to lift heavy weights or to get a big chest, but rather to promote core stability while strengthening the chest, shoulders, and arms. Click to the next slide to view the instructions to this exercise…

67 Core Essentials Instructions to Exercise #5A -Push Ups (Hands & Knees) Strength Exercises Instructions to Exercise #5A -Push Ups (Hands & Knees) Strength Exercises Push Ups (Hands & Knees) Instructions: Assume a push up position in a kneeling position. Your shoulders, hips, and knees should form a straight line. Assume a push up position in a kneeling position. Your shoulders, hips, and knees should form a straight line. Lower your torso to the ground or as low as you can. Return. Lower your torso to the ground or as low as you can. Return. Keep your chin tucked & look down throughout exercise. DO NOT ARCH YOUR BACK UPON RISING. Keep your chin tucked & look down throughout exercise. DO NOT ARCH YOUR BACK UPON RISING. Keep your abs tight. Keep your abs tight. Refer to the Golf Flashcards for reps and sets.

68 Core Essentials Instructions to Exercise #5B -Push Ups (Hands & Toes) Strength Exercises Instructions to Exercise #5B -Push Ups (Hands & Toes) Strength Exercises Push Ups (Hands & Toes) Instructions: Assume a push up position in a hands & toes position. Your shoulders, hips, knees & ankles should form a straight line. Assume a push up position in a hands & toes position. Your shoulders, hips, knees & ankles should form a straight line. Lower your torso to the ground or as low as you can. Return. Lower your torso to the ground or as low as you can. Return. Keep your chin tucked & look down throughout exercise. DO NOT ARCH YOUR BACK UPON RISING. Keep your chin tucked & look down throughout exercise. DO NOT ARCH YOUR BACK UPON RISING. Keep your abs tight. Keep your abs tight. Refer to the Golf Flashcards for reps and sets.

69 Core Essentials Instructions to Exercise #5C -Ball Bench Press (1 arm) Strength Exercises Instructions to Exercise #5C -Ball Bench Press (1 arm) Strength Exercises Ball Bench Press (1 arm) Instructions: Sit on ball while holding dumbbell in 1 hand and slowly walk out until youre lying on ball (see video). Sit on ball while holding dumbbell in 1 hand and slowly walk out until youre lying on ball (see video). Slowly press one arm up toward ceiling. Repeat with other arm. Slowly press one arm up toward ceiling. Repeat with other arm. Keep hips level (do not let one side sag). Keep hips level (do not let one side sag). Your shoulders, hips, and knees should form a straight line. Your shoulders, hips, and knees should form a straight line. Keep your abs tight. Keep your abs tight. Refer to the Golf Flashcards for reps and sets.

70 Core Essentials Instructions to Exercise #5D -Ball Push Ups Strength Exercises Instructions to Exercise #5D -Ball Push Ups Strength Exercises Ball Push Ups Instructions: Assume a push up position (hands and toes on the ground) & hands on ball. Assume a push up position (hands and toes on the ground) & hands on ball. Slowly lower your body toward the ball, pause for a moment and lift yourself back up to starting position. Slowly lower your body toward the ball, pause for a moment and lift yourself back up to starting position. Keep your chin tucked and do not arch back throughout exercise. Keep your chin tucked and do not arch back throughout exercise. Your shoulders, hips, knees, & ankles should form a straight line. Your shoulders, hips, knees, & ankles should form a straight line. Keep your abs tight. Keep your abs tight. Refer to the Golf Flashcards for reps and sets.

71 Core Essentials STRENGTH EXERCISES Exercise # 6 (Choose the exercise that best suits your fitness level) A) Ball Crunches B) Jack Knife (2 leg) C) Jack Knife (1 Leg) D) Hip Twists

72 Core Essentials Rationale to Exercise #6A -Ball Crunches Strength Exercises Rationale to Exercise #6A -Ball Crunches Strength Exercises The traditional crunch develops and strengthens the rectus abdominusthe muscle commonly referred to as the six-pack. It is designed to promote movement and not necessarily stabilize you. It is considered an outer layer muscle and thus frowned upon if ones goal is to promote stability. Performing crunches on the ball and not on the floor, however, forces your stabilizers to be activated. The traditional crunch develops and strengthens the rectus abdominusthe muscle commonly referred to as the six-pack. It is designed to promote movement and not necessarily stabilize you. It is considered an outer layer muscle and thus frowned upon if ones goal is to promote stability. Performing crunches on the ball and not on the floor, however, forces your stabilizers to be activated. Ball Crunches Instructions: Assume a sit up position on the ball (as shown). Lift your torso up while holding your abdomen in (dont let it protrude). Hold at top for a moment and lower your torso as low as you can. Assume a sit up position on the ball (as shown). Lift your torso up while holding your abdomen in (dont let it protrude). Hold at top for a moment and lower your torso as low as you can. Keep abdomen tight throughout exercise. Keep abdomen tight throughout exercise. Refer to the Golf Flashcards for reps and sets.

73 Core Essentials Rationale to Exercise #6B -Jack Knife (2 Legs) Strength Exercises Rationale to Exercise #6B -Jack Knife (2 Legs) Strength Exercises This exercise promotes strength in the front of the hips, lower abdominals, and scapula stabilizers (upper back) which are all necessary for the golfer. Bringing the knees up toward the chest and then returning back (straightening knees) slowly without arching your back requires tremendous eccentric control (deceleration) of your lower abdominal muscles. Developing this control is a key element for preventing injury. This exercise promotes strength in the front of the hips, lower abdominals, and scapula stabilizers (upper back) which are all necessary for the golfer. Bringing the knees up toward the chest and then returning back (straightening knees) slowly without arching your back requires tremendous eccentric control (deceleration) of your lower abdominal muscles. Developing this control is a key element for preventing injury.

74 Core Essentials Instructions to Exercise #6B -Jack Knife (2 Legs) Strength Exercises Instructions to Exercise #6B -Jack Knife (2 Legs) Strength Exercises Pull knees toward chest while keeping hips up throughout exercise. Pull knees toward chest while keeping hips up throughout exercise. Do not arch your back during this exercise (especially when straightening legs). Do not arch your back during this exercise (especially when straightening legs). Refer to the Golf Flashcards for reps and sets.

75 Core Essentials Instructions to Exercise #6B -Jack Knife (1 Leg) Strength Exercises Instructions to Exercise #6B -Jack Knife (1 Leg) Strength Exercises Pull knee toward chest while keeping hips up throughout exercise. Pull knee toward chest while keeping hips up throughout exercise. Complete designated reps* with one leg, then perform with other leg. Complete designated reps* with one leg, then perform with other leg. Do not arch your back during this exercise (especially when straightening leg). Do not arch your back during this exercise (especially when straightening leg). *Refer to the Golf Flashcards for reps and sets.

76 Core Essentials Rationale to Exercise #6D -Hip Twists Strength Exercises Rationale to Exercise #6D -Hip Twists Strength Exercises This exercise requires tremendous eccentric control (deceleration) of primarily your lower abdominal and oblique muscles (sides of your waist). This exercise requires tremendous eccentric control (deceleration) of primarily your lower abdominal and oblique muscles (sides of your waist). This exercise strengthens your body in the rotational plane. This simply means that your body is being strengthened during a rotational movement such as this one. This exercise strengthens your body in the rotational plane. This simply means that your body is being strengthened during a rotational movement such as this one. This exercise primarily trains your abdominals & oblique muscles while relying on the nervous system to keep you from rotating too far thus preventing you from falling off the ball. Thus, this exercise integrates the muscles and the nervous system to perform the complex task of decelerationa necessary component for enhanced sport performance and injury prevention. This exercise primarily trains your abdominals & oblique muscles while relying on the nervous system to keep you from rotating too far thus preventing you from falling off the ball. Thus, this exercise integrates the muscles and the nervous system to perform the complex task of decelerationa necessary component for enhanced sport performance and injury prevention. Most injuries occur in the rotational plane. Having a strong core that is able to decelerate during any given rotational force can prevent unnecessary torque on structures that are vulnerable during rotation. Most injuries occur in the rotational plane. Having a strong core that is able to decelerate during any given rotational force can prevent unnecessary torque on structures that are vulnerable during rotation.

77 Core Essentials STRENGTH EXERCISES Exercise # 7 Lift (PNF Pattern) Using Low Cable

78 Core Essentials Rationale to Exercise #7 -Lift (PNF Pattern) Low Cable Strength Exercises Rationale to Exercise #7 -Lift (PNF Pattern) Low Cable Strength Exercises The lift (or reverse wood chop) exercise is a gross body movement that strengthens many of the muscles that are involved in the golf swing in a manner that mimics the swing itself. This is referred to as training specificitythe exercise movement closely matches the sporting movement. The lift (or reverse wood chop) exercise is a gross body movement that strengthens many of the muscles that are involved in the golf swing in a manner that mimics the swing itself. This is referred to as training specificitythe exercise movement closely matches the sporting movement.

79 Core Essentials Instructions to Exercise #7 -Lift (PNF Pattern) Low Cable Strength Exercises Instructions to Exercise #7 -Lift (PNF Pattern) Low Cable Strength Exercises Hold a cable (or tubing) in two hands with arms fully extended at the level of the knee closest to weight stack. Hold a cable (or tubing) in two hands with arms fully extended at the level of the knee closest to weight stack. Keep arms extended (straight) and lift cable in a diagonal pattern and shift weight to the leg opposite weight stack (see video). Keep arms extended (straight) and lift cable in a diagonal pattern and shift weight to the leg opposite weight stack (see video). Refer to the Golf Flashcards for reps and sets.

80 Core Essentials STRENGTH EXERCISES Exercise # 8 One Arm Row (Seated) Using Tubing or Low Cable

81 Core Essentials Rationale to Exercise #8 -One Arm Row (Seated) Strength Exercises Rationale to Exercise #8 -One Arm Row (Seated) Strength Exercises This exercise strengthens your shoulder girdle (upper back) muscles while at the same time strengthens your lower back. This movement occurs in the sagittal plane when you move forward/backward, and in the transverse plane when you twist at the end. Strengthening these muscles in multiple planes will enable you to closely mimic the postural demands during the swing which by its very nature is multi-plane. This exercise strengthens your shoulder girdle (upper back) muscles while at the same time strengthens your lower back. This movement occurs in the sagittal plane when you move forward/backward, and in the transverse plane when you twist at the end. Strengthening these muscles in multiple planes will enable you to closely mimic the postural demands during the swing which by its very nature is multi-plane.

82 Core Essentials Instructions to Exercise #8 -One Arm Row (Seated) Strength Exercises Instructions to Exercise #8 -One Arm Row (Seated) Strength Exercises Position yourself on a bench (or a stability ball) with your knees slightly bent. Grab the tubing (or low cable, found in most gyms) with one hand. Lean forward with your back slightly arched & then straighten up and pull tubing toward waist. Position yourself on a bench (or a stability ball) with your knees slightly bent. Grab the tubing (or low cable, found in most gyms) with one hand. Lean forward with your back slightly arched & then straighten up and pull tubing toward waist. Return. Repeat with other arm. Return. Repeat with other arm. Twisting at the end of the movement can encourage rotation strength which is needed for most sports, including golf. Twisting at the end of the movement can encourage rotation strength which is needed for most sports, including golf. Refer to the Golf Flashcards for reps and sets.

83 Core Essentials STRENGTH EXERCISES Exercise # 9 Wrist Roll up on Stability Ball

84 Core Essentials Rationale to Exercise #9 -Wrist Roll Ups (Seated) Strength Exercises Rationale to Exercise #9 -Wrist Roll Ups (Seated) Strength Exercises Strengthening the forearm muscles can prevent medial epicondylitis (golfers elbow) which many golfers experience. Strengthening the forearm muscles can prevent medial epicondylitis (golfers elbow) which many golfers experience. You may want to try (if you are able) the Dynaflex Powerball (ie, gyroscope) as this apparatus strengthens the muscles in all planes of motion (rotation, side to side, forward & back). See next exercise. You may want to try (if you are able) the Dynaflex Powerball (ie, gyroscope) as this apparatus strengthens the muscles in all planes of motion (rotation, side to side, forward & back). See next exercise.

85 Core Essentials Instructions to Exercise #9 -Wrist Roll Ups (Seated) Strength Exercises Instructions to Exercise #9 -Wrist Roll Ups (Seated) Strength Exercises Sit on a stability ball (or stand) and hold wrist roller (available at www.wristripper.com) in your hands. Sit on a stability ball (or stand) and hold wrist roller (available at www.wristripper.com) in your hands.www.wristripper.com Place an appropriate weight on the apparatus. Place an appropriate weight on the apparatus. Start twisting the roller so weight lifts off the floor and then unwind SLOWLY. Repeat. Start twisting the roller so weight lifts off the floor and then unwind SLOWLY. Repeat. Refer to the Golf Flashcards for reps and sets. Refer to the Golf Flashcards for reps and sets.

86 Core Essentials STRENGTH EXERCISES Exercise # 9 PNF Pattern (D1 UE Single Arm)

87 Core Essentials Instructions to Exercise #9 -PNF (D1 UE Single Arm) Strength Exercises Instructions to Exercise #9 -PNF (D1 UE Single Arm) Strength Exercises Hold gyroscope (Dynaflex Powerball) in right hand which is down by your side. Rotate gyroscope (clockwise or counter clockwise) using only your wrist muscles. Hold gyroscope (Dynaflex Powerball) in right hand which is down by your side. Rotate gyroscope (clockwise or counter clockwise) using only your wrist muscles. Move arm diagonally across body (as shown) while maintaining a consistent spin of gyroscope. Move arm diagonally across body (as shown) while maintaining a consistent spin of gyroscope. Return. Repeat with other arm. Return. Repeat with other arm. Gyroscope (Dynaflex Powerball) can be purchased at www.SharperImage.com Gyroscope (Dynaflex Powerball) can be purchased at www.SharperImage.com Refer to the Golf Flashcards for reps and sets. Refer to the Golf Flashcards for reps and sets.

88 Core Essentials The Core Essentials GOLF Program THE POWER EXERCISES

89 Core Essentials POWER EXERCISES Exercise # 1 & 2 (Choose the exercise that best suits your fitness level) 1) 2 Leg Parallel Stance MB (Rotation) 2) 1 Leg Parallel Stance MB (Rotation)

90 Core Essentials Rationale to Exercise #1 - 2 Leg Parallel Stance MB Rotation Power Exercises Rationale to Exercise #1 - 2 Leg Parallel Stance MB Rotation Power Exercises Performing the 2 leg parallel stance MB rotation exercise prepares the body to move in a ballistic or rapid manner. Performing the 2 leg parallel stance MB rotation exercise prepares the body to move in a ballistic or rapid manner. It is a warm-up for the muscles as well as the nervous system preparing both for accelerating and decelerating forcesnecessary components for golf. It is a warm-up for the muscles as well as the nervous system preparing both for accelerating and decelerating forcesnecessary components for golf. Starting with 2 legs then advancing to 1 leg would be prudent. Starting with 2 legs then advancing to 1 leg would be prudent.

91 Core Essentials Instructions to Exercise #1 - 2 Leg Parallel Stance MB Rotation Power Exercises Instructions to Exercise #1 - 2 Leg Parallel Stance MB Rotation Power Exercises Stand up while holding a medicine ball (MB) at your left hip. Stand up while holding a medicine ball (MB) at your left hip. Move your arms diagonally across your body and over your right shoulder. Pivot off your right foot during the movement. Return. Keep your abs tight. Move your arms diagonally across your body and over your right shoulder. Pivot off your right foot during the movement. Return. Keep your abs tight. Repeat pattern starting with (MB) at your right hip and moving it over to your left shoulder. Repeat pattern starting with (MB) at your right hip and moving it over to your left shoulder. Refer to the Golf Flashcards for reps and sets. Refer to the Golf Flashcards for reps and sets.

92 Core Essentials Instructions to Exercise #2 - 1 Leg Parallel Stance MB Rotation Power Exercises Instructions to Exercise #2 - 1 Leg Parallel Stance MB Rotation Power Exercises Stand up on right leg while holding a medicine ball (MB) at your left hip. Keep left leg bent and in front of you at the start position. Stand up on right leg while holding a medicine ball (MB) at your left hip. Keep left leg bent and in front of you at the start position. Move your arms diagonally across your body and over your right shoulder. Drive your left leg behind you. Return. Keep your abs tight. Move your arms diagonally across your body and over your right shoulder. Drive your left leg behind you. Return. Keep your abs tight. Change legs and repeat pattern starting with (MB) at your right hip and moving it over to your left shoulder. Change legs and repeat pattern starting with (MB) at your right hip and moving it over to your left shoulder. Refer to the Golf Flashcards for reps and sets.

93 Core Essentials POWER EXERCISES Exercise # 3 2 Leg Parallel Stance MB (PNF Toss)

94 Core Essentials Rationale to Exercise #3 - 2 Leg Parallel Stance MB Pass Power Exercises Rationale to Exercise #3 - 2 Leg Parallel Stance MB Pass Power Exercises The 2 Leg Parallel Stance MB Pass should be mastered before you attempt this exercise with one leg (see exercise #4). The 2 Leg Parallel Stance MB Pass should be mastered before you attempt this exercise with one leg (see exercise #4). Rotating your torso, as this exercise promotes, encourages a similar movement pattern as the golf swing, and promotes the explosive power you need to improve club head speed. Rotating your torso, as this exercise promotes, encourages a similar movement pattern as the golf swing, and promotes the explosive power you need to improve club head speed.

95 Core Essentials Instructions to Exercise #3 - 2 Leg Parallel Stance MB Pass Power Exercises Instructions to Exercise #3 - 2 Leg Parallel Stance MB Pass Power Exercises Stand up facing a cement wall with knees slightly bent while holding a medicine ball (MB) at your right hip. Stand up facing a cement wall with knees slightly bent while holding a medicine ball (MB) at your right hip. Explosively move your arms diagonally across your body and HIT the wall and catch it as it comes back at you. Pause, get your balance and repeat. Explosively move your arms diagonally across your body and HIT the wall and catch it as it comes back at you. Pause, get your balance and repeat. Repeat. Eventually try to do it in a continuous manner with no pause between throws (as shown). Repeat. Eventually try to do it in a continuous manner with no pause between throws (as shown). Repeat exercise with MB at your left hip. Repeat exercise with MB at your left hip. Refer to the Golf Flashcards for reps and sets.

96 Core Essentials POWER EXERCISES Exercise # 4 1 Leg Parallel Stance MB (PNF Toss)

97 Core Essentials Instructions to Exercise #4 - 1 Leg Parallel Stance MB Pass Power Exercises Instructions to Exercise #4 - 1 Leg Parallel Stance MB Pass Power Exercises Stand up left leg facing a cement wall with knee slightly bent while holding a medicine ball (MB) at your right hip. Stand up left leg facing a cement wall with knee slightly bent while holding a medicine ball (MB) at your right hip. Explosively move your arms diagonally across your body and HIT the wall and catch it as it comes back at you. Pause, get your balance and repeat. Explosively move your arms diagonally across your body and HIT the wall and catch it as it comes back at you. Pause, get your balance and repeat. Repeat. Eventually try to do it in a continuous manner with no pause between throws (as shown). Repeat. Eventually try to do it in a continuous manner with no pause between throws (as shown). Repeat exercise with MB at your left hip while standing on right leg. Repeat exercise with MB at your left hip while standing on right leg. Refer to the Golf Flashcards for reps and sets.

98 Core Essentials POWER EXERCISES Exercise # 5 2 Leg Parallel Stance (Perpendicular to Wall) MB PNF Toss

99 Core Essentials Instructions to Exercise #5 - 2 Leg Parallel Stance (Perpendicular to Wall) MB Pass Power Exercises Instructions to Exercise #5 - 2 Leg Parallel Stance (Perpendicular to Wall) MB Pass Power Exercises Stand up facing perpendicular to a cement wall with knees slightly bent while holding a medicine ball (MB) at your right hip. Stand up facing perpendicular to a cement wall with knees slightly bent while holding a medicine ball (MB) at your right hip. Explosively move your arms diagonally across your body and HIT the wall and catch it as it comes back at you. Pause, get your balance and repeat. Explosively move your arms diagonally across your body and HIT the wall and catch it as it comes back at you. Pause, get your balance and repeat. Repeat. Eventually try to do it in a continuous manner with no pause between throws (as shown). Repeat. Eventually try to do it in a continuous manner with no pause between throws (as shown). Refer to the Golf Flashcards for reps and sets.

100 Core Essentials POWER EXERCISES Exercise # 6 1 Leg Parallel Stance (Perpendicular to Wall) MB PNF Toss

101 Core Essentials Instructions to Exercise #6 - 1 Leg Parallel Stance (Perpendicular to Wall) MB Pass Power Exercises Instructions to Exercise #6 - 1 Leg Parallel Stance (Perpendicular to Wall) MB Pass Power Exercises Stand up on left leg facing perpendicular to a cement wall with knee slightly bent while holding a medicine ball (MB) at your right hip. Stand up on left leg facing perpendicular to a cement wall with knee slightly bent while holding a medicine ball (MB) at your right hip. Explosively move your arms diagonally across your body and HIT the wall and catch it as it comes back at you. Pause, get your balance and repeat. Explosively move your arms diagonally across your body and HIT the wall and catch it as it comes back at you. Pause, get your balance and repeat. Repeat. Eventually try to do it in a continuous manner with no pause between throws (as shown). Repeat. Eventually try to do it in a continuous manner with no pause between throws (as shown). Refer to the Golf Flashcards for reps and sets.

102 Core Essentials POWER EXERCISES Exercise # 7 Lunge Position (Parallel to Wall) MB PNF Toss

103 Core Essentials Instructions to Exercise #7 - Lunge Position (Parallel to Wall) MB PNF Toss Power Exercises Instructions to Exercise #7 - Lunge Position (Parallel to Wall) MB PNF Toss Power Exercises Stand up in a lunge position facing a wall with right leg in front (as shown) while holding a medicine ball (MB) at your right hip. Stand up in a lunge position facing a wall with right leg in front (as shown) while holding a medicine ball (MB) at your right hip. Explosively throw the ball and HIT the wall and catch it as it comes back at you. Pause, get your balance and repeat. Explosively throw the ball and HIT the wall and catch it as it comes back at you. Pause, get your balance and repeat. Repeat. Eventually try to do it in a continuous manner with no pause between throws (as shown). Repeat. Eventually try to do it in a continuous manner with no pause between throws (as shown). Refer to the Golf Flashcards for reps and sets.

104 Core Essentials POWER EXERCISES Exercise # 8 Lunge Position (Perpendicular to Wall) MB PNF Toss

105 Core Essentials Instructions to Exercise #8 - Lunge Position (Perpendicular to Wall) MB PNF Toss Power Exercises Instructions to Exercise #8 - Lunge Position (Perpendicular to Wall) MB PNF Toss Power Exercises Stand up in a lunge position facing perpendicular to the wall with left leg in front (as shown) while holding a medicine ball (MB) at your right hip. Stand up in a lunge position facing perpendicular to the wall with left leg in front (as shown) while holding a medicine ball (MB) at your right hip. Explosively throw the ball and HIT the wall and catch it as it comes back at you. Pause, get your balance and repeat. Explosively throw the ball and HIT the wall and catch it as it comes back at you. Pause, get your balance and repeat. Repeat. Eventually try to do it in a continuous manner with no pause between throws. Repeat. Eventually try to do it in a continuous manner with no pause between throws. Refer to the Golf Flashcards for reps and sets.

106 Core Essentials THE END Congratulations! Youve completed the course. Congratulations! Youve completed the course. Use the flashcards when working out in the gym, and use this presentation when you need to see the exercises in action. Use the flashcards when working out in the gym, and use this presentation when you need to see the exercises in action. Any questions, please call Core Essentials at 508-292-8117. Any questions, please call Core Essentials at 508-292-8117.

107 Core Essentials Where to get the Products this Program Promotes Biofeedback Stabilizer Cuff (Refer to slides 19 & 34). Available at www.backtrainer.com www.backtrainer.com Medicine Ball (Refer to slides 89-105). Available at www.performbetter.com www.performbetter.com

108 Core Essentials Where to get the Products this Program Promotes Stability Ball (and dumbbells) (Refer to slides 20,29,45,46,47,49,50,58,59,64, 69,70,72,75,76,85) Available at www.performbetter.com www.performbetter.com Dynaflex Powerball (gyroscope) (Refer to slide 87). Available at www.sharperimage.com www.sharperimage.com

109 Core Essentials Where to get the Products this Program Promotes Wrist Ripper (Refer to slide 85). Available at www.wristripper.com www.wristripper.com Mini-Bands/Agility Ladder (used for fallouts & tube walking ) (Refer to slides 28, 61-62). Available at www.performbetter.com www.performbetter.com NOTE: Tubing for all other exercises can also be purchased at www.performbetter.comwww.performbetter.com Or if you would rather join a gym, most cable systems would suffice.

110 Core Essentials Bibliography Verstegen, Mark. (2004). Core performance: Golf. Joxy, LLc. Verstegen, Mark. (2004). Core performance: Golf. Joxy, LLc. Chek, Paul. (2001). Golf biomechanics manualwhole in one golf conditioning. Chek, Paul. (2001). Golf biomechanics manualwhole in one golf conditioning. 2nd Edition. Paul Chek Publication. 2nd Edition. Paul Chek Publication. Cook, Gray (2003). Athletic Body in Balance. Cook, Gray (2003). Athletic Body in Balance. Human Kinetics. Human Kinetics.

111 Core Essentials The Core Essentials GOLF Program Tips on Reducing Back Injury The strain on the lumbar spine may be reduced by adjusting the golf swing in two ways. First, a backswing that minimizes the difference between shoulder rotation and hip rotation will help reduce the amount of rotation and resulting strain in the lumbar spine. Second, a follow-through with the spine perpendicular to the ground is much gentler on the lumbar spine (see picture on the left) than the "reverse C" finish (see picture on the right), in which extreme hyperextension puts a large load on the lumbar facet joints. The strain on the lumbar spine may be reduced by adjusting the golf swing in two ways. First, a backswing that minimizes the difference between shoulder rotation and hip rotation will help reduce the amount of rotation and resulting strain in the lumbar spine. Second, a follow-through with the spine perpendicular to the ground is much gentler on the lumbar spine (see picture on the left) than the "reverse C" finish (see picture on the right), in which extreme hyperextension puts a large load on the lumbar facet joints. Source: CAPT John P Metz, MD. Managing Golf Injuries, The Physician and Sportsmedicine, Vol 27, No. 7, July 1999.

112 Core Essentials The Core Essentials GOLF Program Tips on Reducing Shoulder Injuries One way to reduce the stress on the AC joint (the joint that connects your collar bone with your shoulder blade) of the leading shoulder without sacrificing club head speed is to shorten the swing by ending the backswing with the club head at a 1 or 2 o'clock (see below) instead of a 3 o'clock position. Conditioning the rotator cuff and scapular muscles with light weights or other resistance training may also help. One way to reduce the stress on the AC joint (the joint that connects your collar bone with your shoulder blade) of the leading shoulder without sacrificing club head speed is to shorten the swing by ending the backswing with the club head at a 1 or 2 o'clock (see below) instead of a 3 o'clock position. Conditioning the rotator cuff and scapular muscles with light weights or other resistance training may also help. Source: CAPT John P Metz, MD. Managing Golf Injuries, The Physician and Sportsmedicine, Vol 27, No. 7, July 1999.

113 Core Essentials The Core Essentials GOLF Program Tips on Reducing Elbow Injuries Golfer's elbow" (or in medical termsMedial epicondylitis) in the trailing arm and Tennis Elbow (lateral epicondylitis) in the leading arm are common elbow injuries; amateurs develop the condition laterally about five times more frequently than medially. The incidence increases with age and the number of rounds played, with more than two to three rounds per week as a threshold for increased incidence. These disorders are most frequently associated with overuse and excessive grip tension. Golfer's elbow" (or in medical termsMedial epicondylitis) in the trailing arm and Tennis Elbow (lateral epicondylitis) in the leading arm are common elbow injuries; amateurs develop the condition laterally about five times more frequently than medially. The incidence increases with age and the number of rounds played, with more than two to three rounds per week as a threshold for increased incidence. These disorders are most frequently associated with overuse and excessive grip tension. Corrective Action: Corrective Action: Two common therapies for golfer's elbow are medial counterforce braces and larger club grips. Medial counterforce braces may provide some symptom relief by changing the effective length of the wrist flexor (palm side up forearm) muscles, which relieves tension on the flexor tendon without changing muscle activity patterns. The effectiveness of larger grips is still unclear, because they do not change muscle activity or relieve symptoms. Neither therapy changes a patient's swing mechanics, which may be the root of his or her elbow problems. Source: CAPT John P Metz, MD. Managing Golf Injuries, The Physician and Sportsmedicine, Vol 27, No. 7, July 1999.

114 Core Essentials Additional Comments The reps and sets are listed on the flashcards, please refer to them for details. The reps and sets are listed on the flashcards, please refer to them for details. The 6-week conditioning program is also detailed on the flashcards. The 6-week conditioning program is also detailed on the flashcards. Keep in mind that this program is only a recommendation, we encourage individuals (who are in the Framingham, Massachusetts area) to get an assessment (call 508-292-8117 for details) so we can tailor make you a program based on your individual needs. Keep in mind that this program is only a recommendation, we encourage individuals (who are in the Framingham, Massachusetts area) to get an assessment (call 508-292-8117 for details) so we can tailor make you a program based on your individual needs. We encourage the use of partner assisted stretches (contract/relax) as well as other mobility techniques, such as, Mobilization with Movement for maximum range of motion improvements. We encourage the use of partner assisted stretches (contract/relax) as well as other mobility techniques, such as, Mobilization with Movement for maximum range of motion improvements. Who to contact: Who to contact: Mark Baldwin, PT, CSCS (508) 626-2600 Mark Baldwin, PT, CSCS (508) 626-2600 Dr. Scott Gillman, DC (508) 650-1091 Dr. Scott Gillman, DC (508) 650-1091

115 Core Essentials Acknowledgements We could have never accomplished this project without the help of the following individuals: We could have never accomplished this project without the help of the following individuals: Meryl Lemeshow (model and trainer) Meryl Lemeshow (model and trainer) Rob Ashton (model and trainer). Rob Ashton (model and trainer). Eric Gray (Manager of WOW [Workout World]) He graciously let us use his beautiful aerobic studio). Eric Gray (Manager of WOW [Workout World]) He graciously let us use his beautiful aerobic studio). Ron & Suzie Gilfix (Owners: Velocity Sports Performance/Sudbury,Massachusetts). Ron & Suzie Gilfix (Owners: Velocity Sports Performance/Sudbury,Massachusetts).


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