MarkSiedle.com

Core Workout

February 21st, 2010 | by admin | |

MY ONGOING CORE WORKOUT NOTES FOR GOLF:

• Various stretches.
• Spiderman pushups.
  http://www.youtube.com/watch?v=SrUBm0NADds.
• Star jump into pushup.
  4 breathe combination, 1 = star jump, 2 = hands on floor + feet jump back into pushup position, 3 = pushup, 4 = jump back ready for star jump.
• Squat variations.
  Jumping squats, Y squats, prisoner squats, exercise ball squats, lateral squats.
• Jackknife crunches, alternate with bicycle crunches.
  http://www.youtube.com/watch?v=wqoD0Bdggto.
• T-bar rows for the back (NOT heavy) + bicep curls.
  Bicep curls: standing 1 foot away from the wall, then lean against the wall so your lower back is glued to the wall. This isolates the biceps and forces them to do the work. Finish with hammer curls to really work the outer bicep.
• Bench press + tricep extensions/presses/kickbacks
  Chest: double tap at the bottom of the rep to really stretch the muscle.

GENERAL RULES:

As a general rule, I try to execute these as fast as I can with perfect form. Always have quality over quantity. You can mix things up by doing extremely slow repetitions. Have fun with it, but never do things too fast.

For all resistance training, do 6-8 reps to a ratio of 3:1 (3 seconds down, 1 second up). Obviously there will be days when you want to mix this ratio up, but generally stick to this for strength building.