The Core Essential’s
GOLF Program
Core Essentials
specializes in personal training
for ALL populations including:
•Post-Rehabilitation patients.
•Post surgical patients.
•Overweight or obese individuals.
•Beginner exercise enthusiasts.
•Individuals who want to get in shape
for golf or any other sport.
The Core Essential’s
GOLF Program
DISCLAIMER
 Prior to starting this fitness program we highly
encourage you to seek physician’s 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.
 Core Essentials assumes no responsibility for any
injuries that may occur as a result of performing these
exercises.
Core Essentials
The Core Essential’s
GOLF Program
 The exercises on the following slides were designed
specifically for golf players.
 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.
 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.
Core Essentials
The Core Essential’s
GOLF Program
 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.
Core Essentials
The Core Essential’s
GOLF Program
 Program Goals:




Increase flexibility.
Increase core stabilization.
Increase functional strength.
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…
Core Essentials
The Core Essential’s
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 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.
Core Essentials
The Core Essential’s
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”.
 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.
 These tonic muscles are also important to emphasize if we want to stabilize our
spine to prevent injury.
Core Essentials
The Core Essential’s
GOLF Program

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.
Core Essentials
The Core Essential’s
GOLF Program

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.”
--PAUL CHEK
Author of “The Golf
Biomechanic’s Manual”
Paul Chek’s book is available online at
www.chekinstitute.com
Core Essentials
The Core Essential’s
GOLF Program
 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 didn’t 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.
 Start off doing the power exercises (that require bouncing the ball against the
wall) with a pause between throws—to 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.
Core Essentials
The Core Essential’s
GOLF Program
THE FLEXIBILITY EXERCISES
FLEXIBILITY EXERCISES
Exercise # 1
(Choose the exercise that best suits your fitness level)
A) Lower Trunk Rotation—Feet on Ground
B) Lower Trunk Rotation—Feet off Ground
(Knees Bent)
C) Lower Trunk Rotation—Feet off Ground
(Legs Straight)
Core Essentials
Rationale of Exercise #1A
-Lower Trunk Rotation—Feet on Ground
< Flexibility Exercises <



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.
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).
 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.
Core Essentials
Instructions for Exercise #1B
-Lower Trunk Rotation—Feet off Ground (knees bent)
< Flexibility Exercises
Instructions:
 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.
Tip: Try to keep your shoulders on the ground.
Refer to the Golf Flashcards for reps and sets.
Core Essentials
Instructions for Exercise #1C
-Lower Trunk Rotation—Feet 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).
 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.
Refer to the Golf Flashcards for reps and sets.
Core Essentials
FLEXIBILITY EXERCISES
Exercise # 2
Upper Trunk Rotation
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.
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.
Tip: Keep your top knee on the floor throughout exercise.
Refer to the Golf Flashcards for reps and sets.
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.

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:
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.
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.
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.
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.
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.
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.
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.
Supine Cross Body Kick
Refer to the Golf Flashcards for reps and sets.
Figure 1
Static Hamstring Stretch
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.
 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.
 Standing
 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.
Core Essentials
FLEXIBILITY EXERCISES
Exercise # 7
 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.
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).
Refer to the Golf Flashcards for
reps and sets.
Core Essentials
FLEXIBILITY EXERCISES
Exercise # 8
 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.
Core Essentials
FLEXIBILITY EXERCISES
Exercise # 9
 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.
Core Essentials
FLEXIBILITY EXERCISES
 Final Comments on Flexibility:
 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).
 Refer to the “Quick Reference Guide” as to the number of
times you perform each stretch and the hold times.
Core Essentials
The Core Essential’s
GOLF Program
The Stabilization Exercises
Core Essentials
STABILITY EXERCISES
Exercise # 1
(Choose the exercise that best suits your fitness level)
A) Supine Bridge (2 leg)
B) Fallouts
C) Ball Bridge
D) One Leg Bridge
Core Essentials
Rationale of Exercise #1A
-Bridging-
< Stability Exercises <

This Exercise strengthens the buttocks & abdominals muscles
and is considered a ‘core’ exercise.
 This exercise targets muscles that are often weak & overlooked in most
‘trendy’ gyms—the static stabilizers (see slide 7 for details).
 Doing this exercise should improve your ability to stabilize your spine—a
necessary component for injury prevention.
TIPS:
 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.

Refer to the Golf Flashcards for reps and sets.
Core Essentials
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 targets muscles that are often weak & overlooked in most
‘trendy’ gyms—the static stabilizers (see slide 7 for details).
 Doing this exercise should improve your ability to stabilize your spine.
TIPS:
 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.
 The bands can be purchased at www.performbetter.com
 The strength of the bands are listed from easiest to hardest:
 Yellow, green, blue, black.
Refer to the Golf Flashcards for reps and sets.
Core Essentials
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 you’ve 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.
 Refer to the Golf Flashcards for reps and sets.
Core Essentials
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 targets the buttocks of the planted leg.
This exercise targets muscles that are often weak & overlooked in most ‘trendy’
gyms—the static stabilizers (see slide 7 for details).
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.
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.
Refer to the Golf Flashcards for reps and sets.
Core Essentials
STABILITY EXERCISES
Exercise # 2
(Choose the exercise that best suits your fitness level)
A) Plank—Elbows & Knees
B) Plank—Elbows & Toes
C) Heel Taps
Core Essentials
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.
•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.
•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.
•Refer to the Golf Flashcards for reps and sets.
Core Essentials
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.
•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.
•Hold this position for said seconds and reps. Refer to flashcards for details.
Progression:
•Perform “Roll Outs” with elbows on stability ball. Keep abs tight
(your knees, hips, & shoulders should form a straight line).
DO NOT ARCH BACK. See video on right.
•Refer to the Golf Flashcards for reps and sets.
Core Essentials
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.
•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.com (as shown).
•If you CAN’T 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.
•Refer to the Golf Flashcards for reps and sets.
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)
Core Essentials
Rationale of Exercise #3A
-Side Bridge—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 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.
•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.
•Pause at the top and lower hips to floor.
•Refer to the Golf Flashcards for reps and sets.
Core Essentials
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.
•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.
•Pause at the top and lower hips to floor.
•Refer to the Golf Flashcards for reps and sets.
Core Essentials
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.
•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.
•Your hips remain elevated throughout exercise.
•Refer to the Golf Flashcards for reps and sets.
Core Essentials
STABILITY EXERCISES
Exercise # 4
Standing Cable Wood Chop Prep with Stable Hips
Core Essentials
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.
•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.
Refer to the Golf Flashcards for reps and sets.
Core Essentials
STABILITY EXERCISES
Exercise # 5
(Choose the exercise that best suits your fitness level)
A) One Leg Standing
B) One Leg Cobra
Core Essentials
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.
One Leg Standing Instructions:
 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 abdominals tight throughout exercise.
 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.
Core Essentials
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 can’t do it, perform #5A in various situations (put on a shirt while
standing on one leg, try to tie your non planted leg’s 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).
 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.
 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.
Refer to the Golf Flashcards for reps and sets.
Core Essentials
STABILITY EXERCISES
Exercise # 6
(Choose the exercise that best suits your fitness level)
A) Seated on Ball—opposite arm & leg lift
B) Ball bridge position (lateral roll)
C) Kneeling on ball—Arm Raises
Core Essentials
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.
Seated on Ball (Opposite Arm & Leg Lift) Instructions:






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.
Keep abs tight. Do not arch your back!!
If this is too difficult, alternate lifting each leg off the ground and don’t raise arms!
Refer to the Golf Flashcards for reps and sets.
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.
Core Essentials
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.
Ball Bridge Position (Lateral Roll) Instructions:
 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.
 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.
Core Essentials
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!!


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).
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.
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.
Refer to the Golf Flashcards for reps and sets.





Core Essentials
STABILIZATION EXERCISES
Exercise # 7
Prone on Ball—Snow Angels (‘W’)
Core Essentials
Rationale of Exercise #6C
-Prone on Ball—Snow 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.
Prone on Ball—Snow 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.
 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.
Refer to the Golf Flashcards for reps and sets.


Core Essentials
STABILIZATION EXERCISES
Exercise # 8
External Rotation—1/2 kneeling
Core Essentials
Rationale of Exercise #6C
External Rotation—1/2 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.
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).
 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.
 You can also do this exercise using cables or tubing.
 Refer to the Golf Flashcards for reps and sets.
Core Essentials
The Core Essential’s
GOLF Program
The Strength Exercises
Core Essentials
STRENGTH EXERCISES
Exercise # 1
(Choose the exercise that best suits your fitness level)
A) Ball Squats
B) One Leg Toe Touch
Core Essentials
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).
Ball Squat Instructions:
 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 2nd and 3rd toes.
Rise up until you have a slight bend in your knees.
 Keep your abs tight.
Refer to the Golf Flashcards for reps and sets.
Core Essentials
Rationale of Exercise #1A
-One Leg Toe Touch
<Strength Exercises <

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.
 If you can’t maintain a straight back, don’t go down as far (touch
knee instead of toe).
 Keep your abs tight.
Refer to the Golf Flashcards for reps and sets.
Core Essentials
STRENGTH EXERCISES
Exercise # 2
(Choose the exercise that best suits your fitness level)
A) Mini Lunges
B) Deep Lunges
C) Side Lunges
Core Essentials
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).
Mini Lunges Instructions:
 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 2nd and 3rd toes.
 Keep your abs tight.
Refer to the Golf Flashcards for reps and sets.
Core Essentials
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 doesn’t arch during this exercise.
Deep Lunges Instructions:
 Stand up in an upright position and lunge forward with one foot.
Your back leg’s 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.
 Keep knees over 2nd and 3rd toes when lunging.
 Keep your abs tight.
Refer to the Golf Flashcards for reps and sets.
Core Essentials
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.
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.
 Keep knees over 2nd and 3rd toes when lunging.
 Keep your abs tight.
Refer to the Golf Flashcards for reps and sets.
Core Essentials
STRENGTH EXERCISES
Exercise # 3
(Choose the exercise that best suits your fitness level)
A) Tube Walking—Forward/Back
B) Tube Walking—Side to Side
Core Essentials
Rationale of Exercise #3A
-Tube Walking—Forward/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.
Tube Walking—forward/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).
 Keep your abs tight and walk forward like a ‘monster’ without
rotating your hips.
 Walk backwards to starting point.
Refer to the Golf Flashcards for reps and sets.
Core Essentials
Rationale of Exercise #3A
-Tube Walking—Side 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.
Tube Walking—Side to Side Instructions:
 Attach rubber tubing (available at www.performbetter.com)
around your ankles.
 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.
*Refer to the Golf Flashcards for reps and sets.
Core Essentials
STRENGTH EXERCISES
Exercise # 4
(Choose the exercise that best suits your fitness level)
Russian Twist on Stability Ball
Core Essentials
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.
Russian Twist on Stability Ball Instructions:
 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.
 Keep your abs tight.
*Refer to the Golf Flashcards for reps and sets.
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
Core Essentials
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.

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.
Click to the next slide to view the instructions to this exercise…
Core Essentials
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.
 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 abs tight.
Refer to the Golf Flashcards for reps and sets.
Core Essentials
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.
 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 abs tight.
Refer to the Golf Flashcards for reps and sets.
Core Essentials
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 you’re lying on ball (see
video).
 Slowly press one arm up toward ceiling. Repeat
with other arm.
 Keep hips level (do not let one side sag).
 Your shoulders, hips, and knees should form a
straight line.
 Keep your abs tight.
Refer to the Golf Flashcards for reps and sets.
Core Essentials
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.
 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.
 Your shoulders, hips, knees, & ankles should form a straight
line.
 Keep your abs tight.
Refer to the Golf Flashcards for reps and sets.
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
Core Essentials
Rationale to Exercise #6A
-Ball Crunches
< Strength Exercises <

The traditional crunch develops and strengthens the rectus
abdominus—the 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
one’s 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 (don’t let it protrude). Hold at top for
a moment and lower your torso as low as you can.
 Keep abdomen tight throughout exercise.
Refer to the Golf Flashcards for reps and sets.
Core Essentials
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.
Core Essentials
Instructions to Exercise #6B
-Jack Knife (2 Legs)
< Strength Exercises <
 Pull knees toward chest while keeping
hips up throughout exercise.
 Do not arch your back during this
exercise (especially when straightening
legs).
Refer to the Golf Flashcards for reps
and sets.
Core Essentials
Instructions to Exercise #6B
-Jack Knife (1 Leg)
< Strength Exercises <
 Pull knee toward chest while keeping hips
up throughout exercise.
 Complete designated reps* with one leg,
then perform with other leg.
 Do not arch your back during this exercise
(especially when straightening leg).
*Refer to the Golf Flashcards for reps and
sets.
Core Essentials
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 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 deceleration—a 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.
Core Essentials
STRENGTH EXERCISES
Exercise # 7
Lift (PNF Pattern) Using Low Cable
Core Essentials
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 specificity—the
exercise movement closely matches the
sporting movement.
Core Essentials
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.
 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.
Core Essentials
STRENGTH EXERCISES
Exercise # 8
One Arm Row (Seated) Using Tubing or Low Cable
Core Essentials
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 it’s very nature is multi-plane.
Core Essentials
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.
 Return. Repeat with other arm.
 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.
Core Essentials
STRENGTH EXERCISES
Exercise # 9
Wrist Roll up on Stability Ball
Core Essentials
Rationale to Exercise #9
-Wrist Roll Ups (Seated)
< Strength Exercises <
 Strengthening the forearm muscles can
prevent medial epicondylitis (‘golfer’s
elbow’) which many golfer’s 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.
Core Essentials
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.
 Place an appropriate weight on the apparatus.
 Start twisting the roller so weight lifts off the
floor and then unwind SLOWLY. Repeat.
 Refer to the Golf Flashcards for reps and
sets.
Core Essentials
STRENGTH EXERCISES
Exercise # 9
PNF Pattern (D1 UE Single Arm)
Core Essentials
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.
 Move arm diagonally across body (as shown) while
maintaining a consistent spin of gyroscope.
 Return. Repeat with other arm.
 Gyroscope (Dynaflex Powerball) can be purchased at
www.SharperImage.com
 Refer to the Golf Flashcards for reps and sets.
Core Essentials
The Core Essential’s
GOLF Program
THE POWER EXERCISES
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)
Core Essentials
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.
 It is a warm-up for the muscles as well as the
nervous system preparing both for accelerating
and decelerating forces—necessary
components for golf.
 Starting with 2 legs then advancing to 1 leg
would be prudent.
Core Essentials
Instructions to Exercise #1
- 2 Leg Parallel Stance MB Rotation
< Power Exercises <
 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.
 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.
Core Essentials
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.
 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.
Refer to the Golf Flashcards for reps and
sets.
Core Essentials
POWER EXERCISES
Exercise # 3
2 Leg Parallel Stance MB (PNF Toss)
Core Essentials
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).
 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.
Core Essentials
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.
 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 exercise with MB at your left hip.
Refer to the Golf Flashcards for reps and sets.
Core Essentials
POWER EXERCISES
Exercise # 4
1 Leg Parallel Stance MB (PNF Toss)
Core Essentials
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.
 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 exercise with MB at your left hip while standing
on right leg.
Refer to the Golf Flashcards for reps and sets.
Core Essentials
POWER EXERCISES
Exercise # 5
2 Leg Parallel Stance (Perpendicular to Wall) MB PNF Toss
Core Essentials
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.
 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).
Refer to the Golf Flashcards for reps and sets.
Core Essentials
POWER EXERCISES
Exercise # 6
1 Leg Parallel Stance (Perpendicular to Wall) MB PNF Toss
Core Essentials
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.
 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).
Refer to the Golf Flashcards for reps and sets.
Core Essentials
POWER EXERCISES
Exercise # 7
Lunge Position (Parallel to Wall) MB PNF Toss
Core Essentials
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.
 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).
Refer to the Golf Flashcards for reps and sets.
Core Essentials
POWER EXERCISES
Exercise # 8
Lunge Position (Perpendicular to Wall) MB PNF Toss
Core Essentials
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.
 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.
Refer to the Golf Flashcards for reps and
sets.
Core Essentials
THE END
 Congratulations! You’ve 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.
 Any questions, please call Core
Essentials at 508-292-8117.
Core Essentials
Where to get the Products
this Program Promotes
Biofeedback Stabilizer Cuff
(Refer to slides 19 & 34).
Available at
www.backtrainer.com
Medicine Ball
(Refer to slides 89-105).
Available at
www.performbetter.com
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
Dynaflex Powerball (“gyroscope”)
(Refer to slide 87).
Available at
www.sharperimage.com
Core Essentials
Where to get the Products
this Program Promotes
Wrist Ripper
(Refer to slide 85).
Available at www.wristripper.com
NOTE: Tubing for all other
exercises can also be purchased
at www.performbetter.com
Mini-Bands/Agility Ladder
(used for fallouts & tube
walking )
(Refer to slides 28, 61-62).
Available at
www.performbetter.com
Or if you would rather join a gym,
most cable systems would suffice.
Core Essentials
Bibliography
 Verstegen, Mark. (2004). Core performance:
Golf. Joxy, LLc.
 Chek, Paul. (2001). Golf biomechanics
manual—whole in one golf conditioning.
2nd Edition. Paul Chek Publication.
 Cook, Gray (2003). Athletic Body in Balance.
Human Kinetics.
Core Essentials
The Core Essential’s
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.”
Source:
CAPT John P Metz, MD. Managing Golf
Injuries, The Physician and Sportsmedicine,
Vol 27, No. 7, July 1999.
Core Essentials
The Core Essential’s
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.”
Source:
CAPT John P Metz, MD. Managing Golf
Injuries, The Physician and Sportsmedicine,
Vol 27, No. 7, July 1999.
Core Essentials
The Core Essential’s
GOLF Program
Tips on Reducing Elbow Injuries

“Golfer's elbow" (or in medical terms—Medial 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:
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.
Core Essentials
Additional Comments
 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.
 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.
 Who to contact:
 Mark Baldwin, PT, CSCS (508) 626-2600
 Dr. Scott Gillman, DC (508) 650-1091
Core Essentials
Acknowledgements
 We could have never accomplished this
project without the help of the following
individuals:
 Meryl Lemeshow (model and trainer)
 Rob Ashton (model and trainer).
 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).
Core Essentials