Full Golf Fitness Core Session - 30 Minutes 🔥

Strong car better golf let's get to work [Music] [Applause] activate your cop this program is simple super effective and designed to help you get strong from the middle out so there's no inefficiency in your swing you're not losing balance and you can transfer energy where it needs to go which is the golf ball it's going to help you with consistency and distance and it's one of the simplest programs that you can do three days a week to make huge progress so here's your sets and Reps set one we're gonna activate and create range of motion throughout the whole body with two movements movement number one is the split stance t-spang rotation here you go into a deep lunge position balance yourself out with one hand on the ground and then the arm of the leg that is forwards you're gonna reach under your body rotating around the spine and then create a wide rotational Arc around there continue to build your rotation move with quality and hit reps on both sides second movement is the bird dog extension here you're going to take an all fours position with a neutral spine and an active core you are then going to extend one arm and the opposing leg to end range you're going to fire the glutes you're going to activate the core and you're going to create cross body asymmetry so you have to balance and engage around the spine have a small hold at the end of that motion return to your all fours and then repeat on the opposing side and hit every rep with awesome quality now that we're active we're really going to get into the car here we have three rounds focusing in on how to activate and how to strengthen your car first movement is going to be the banded core pull down you can do this on a cable machine as well but you're going to fix your band or cable high above you're going to take a kneeling position and then taking that tension overhead you're going to pull down and here you really need to fire the glutes engage the entirety of the core remember it's not just a couple of ABS we've got an awful lot more going on through the car we want everything working pull yourself down imbalance in control raise back up to the top and then repeat the motion creating some real tension across the system movement number two are sit-ups simple and effective but make sure you're doing them well here we're going to sit with our feet together and the knees out and we're going to start lying flat to the ground touch your hands to the ground behind your head and then again activate the whole collar to sit up with acceleration and full engagement to then touch your feet to return back to that mush when you go this length you're going to get flexion and extension of the spine and that's how you really get the core working well the final movement is your push-up to crossbody Mountain climb only five reps here because this is a challenging movement you're going to hit that quality push-up keeping the elbows close into your body once you extend and get back to the top position you're going to drive your right knee to your left elbow and then your left knee to your right elbow or you can go left knee to right elbow and right knee to left elbow it doesn't matter but make sure you drive with that acceleration put some real Force into it so your core is working hard to stabilize and bring that rotation into a powerful position so why do you even need a strong car to play a better golf for a whole bunch of reasons all right number one is going to be posture and stability because the core is going to engage against the glutes and it's going to stabilize your spine okay so if this is weak and inactive once we start to move your spine angle can change your posture can then chain up or down and that's where the club starts moving around into a bad position and you become far too inconsistent so that strength is going to help you to turn around the spine make sure we really have a centered center of gravity position that stays inside our base of support and then we can add the speed from the ground and transfer it through the car into the extremities and Club heads and you can create consistent efficient and healthy golf swing for performance now and into the future so we activated we built some strength now it's time to put in some serious rotation and that speed into your swing focusing on the car to get started our first movement is the Russian twist you can do this with the med ball so you align with a second movement or you can do it unloaded with a dumbbell however you feel guys but here you're going to set your feet out in front of yourself take them off the ground if possible or keep them on the ground if you need to for fun with the ball or with your hands you're going to rotate around the spine touch the ground at the side of your body and then with plenty of momentum and no inefficient movement rotate and touch the other side hit your 12 reps six on each side and really do create speed around the spine from there we're going to jump up you're going to hit six step two rotational slam with the med ball okay you can switch this out for a band if necessary however the med ball allows us to create even more speed and have a little fun too okay so the step you're going to start with your feet together you're going to step back into your golf posture load that trail leg rotate against it and then fire everything to your target ideally a wall can be another person can be whatever you want it to be guys right but make sure when you rotate your hips your torso everything faces your target you release the ball and you hit it with pinpoint accuracy and maximum speed every single time all right make sure you use both sides so we have the acceleration and the deceleration profiles so you can go strong and then we finish out the Dare guys right we've done a lot of our work already but now we're going to build on our own capacity physically so that we can deliver all of these gains over a longer period of time which is when we're on the golf course because it's a long period we need our endurance we need those energy levels high and that's what this is going to do all right guys so we got our workout we're gonna have cardio and then we've got our Russian swings so for the cardio element you can use any machine use a stationary bike a row machine ski or you can run do any bodywear exercise guys right really the key here is that we are elevating the hardware and putting you into that different Zone movement number two is the Russian kettlebell swing okay so it's a huge car component here because we're using the ground we're using the posterior chain and to finalize the movement we have to engage the car so here take the Kettlebell high at the thigh push the hips back so that you engage the hamstrings and the glutes push against the ground extend the hip and then really fire that core to bring the Kettlebell up to eye level hitting those repetition with excellent form and excellent engagement every single time day one in our activate the core program super simple that workout you're probably looking six or seven minutes the whole day you can fit in to 40 minutes with low equipment and you can get it done guys right the cool thing this is designed by us to specifically help you become better in every single way specifically helping you swing with a strong car lots of balance high levels of consistency of being able to deliver more speed and power without seeing the ball go everywhere okay guys so this is one of our change of the Swing programs you should check it out if you want any other type of golf workout the golf watt app is exactly where you should go from mobility and drills all the way through to full strength and conditioning programs we have everything that you need to golf strong all right guys so head over get your free trial subscribe to the channel tell your friends let's go to movements you can play it at [Music] it