Core to Score Workout (as promised)

The following workout is from month two from my Core to Score book. I’ve posted the full version of Strength – Workout A here, including the exercise descriptions and a few helpful photographs below. The actual program has step-by-step photographs to help you perform the exercises properly.

I hope you enjoy this workout and feel free to ask me any questions you might have.

Strength Workout A
Equipment required: Dumbbells, Timer, Desire to Crush the Golf Ball

Warm-Up

Go through the following with no rest between exercises.

1A) Prone Knee to Chest (Knee Pull) x 8 reps per leg

1B) Knee Side Drop Out x 8 reps per leg

1C) Single Frog Leg x 8 reps per leg

1D) Double Frog Leg x 8 reps per leg

1E) Inch Worm x 8 reps

• NOTE: Perform the above circuit with no rest between exercises. After completing all exercises rest 1 Minute and move on to below circuit.

Workout

2A) T-Pushup (BW) x 8 reps per side

2B) Squat (DB) x 10 reps

• NOTE: Perform the above circuit with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each. After completing all rounds rest 1 minute and move on to below circuit.

3A) 1-Arm Bent Over Row (DB) x 10 reps per arm

3B) 1-Leg Lying Hip Extension (BW) x 10 reps per side

• NOTE: Perform the above circuit with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each. After completing all rounds rest 1 minute and move on to below circuit.

4A) Chest Press (DB) x 10 reps

4B) Arnold Press (DB) x 10 reps

• NOTE: Perform the above circuit with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each. After completing all rounds rest 1 minute and move on to below circuit.

5A) Sit Out (BW) x 10 reps per side

5B) Sprinter Situp (BW) x :30 seconds total

5C) Plank (BW) x :30 second hold

• NOTE: Perform the above circuit with no rest between exercises. After completing all exercises rest 1 Minute and move on to below circuit.

Strength – Exercise Library

Warm Up

Prone Knee to Chest (Knee Pull)

1. Starting Position: Lay on your back, knees bent with feet flat on the floor (1 foot from buttocks)
2. Pull your right knee to your chest.
3. Slowly extend your leg all the way out until it is parallel with the floor.
4. Do not allow your leg to touch the ground.
5. Perform all reps on right side before performing on the left side.

TIP: Pull your knee as far in your chest as possible. You must feel your abs working for this to be effective. It is not uncommon to feel a pinch while performing this move. If you do feel a pinch, reduce your range of motion so this is not felt.

Knee Side Drop Out

1. Starting Position: Lay on your back, knees bent with feet flat on the floor (1 foot from buttocks)
2. Start with your right leg and lower your knee as close as you can to the floor.
3. You should feel a stretch on the inner thigh and activation of your gluteus.
4. Return knee to starting position.
5. Perform all reps on right side before performing on the left side.

Single Frog Leg

1. Starting Position: Lay on your back, knees bent with feet flat on the floor (1 foot from buttocks)
2. This move combines the Knee to Chest and the Knee Side Drop Out.
3. First perform the Knee to Chest.
4. When your knee is as close to your chest as you can get it, perform the Knee Side Drop Out.
5. When knee is close to the floor, extend your leg until it is parallel to the floor.
6. Pull knee back in to chest and repeat movement.
7. Perform all reps on right side before performing on the left side.

Double Frog Leg

1. Starting Position: Lay on your back, knees bent with feet flat on the floor (1 foot from buttocks)
2. This move combines the Knee to Chest and the Knee Side Drop Out.
3. This is done with both legs at the same time.
4. First perform the Knee to Chest.
5. When your knee is as close to your chest as you can get it, perform the Knee Side Drop Out.
6. Try to touch your soles together when both knees are close to floor.
7. When knee is close to the floor, extend your leg until it is parallel to the floor.
8. Pull knee back in to chest and repeat movement.
9. Perform all reps on right side before performing on the left side.

Inch Worm

1. Stand with feet together.
2. From a standing position with your feet together or slightly apart, engage (“brace”) your abdominal muscles to stabilize your spine.
3. Gently exhale and bend forward from your hips (“hip hinging”). Try to keep your knees straight (but not locked). Slowly lower your torso towards the floor until you can place your fingers or palms of your hands on the floor in front of your body. If your hamstrings are tight, you may need to bend your knees slightly. Try to keep the spine flat.
4. Slowly begin to walk your hands forward, away from your feet. Your heels will begin to rise off the floor. Continue walking your hands forward until you reach a full-push-up position where your spine, hips and head are level with the floor (plank position)
5. Slowly begin walking your feet forward towards your hands, taking steps without moving your hands. Maintain a flat spine throughout and continue walking until your feet are close to your hands.

 

Workout A

T-Pushup

1. Keep your abs braced and body in a straight line from toes to shoulders.
2. Slowly lower yourself down until you are 1 inch off the ground.
3. Rotate to one side so that your weight is all on one arm, reaching the other arm overhead.
4. Return back to starting position.
5. Alternate sides.

Squats 

1. Stand with your feet just greater than shoulder-width apart.
2. Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.
3. Squat as deep as possible, but keep your low back tensed in a neutral position.
4. Don’t let your lower back become rounded.
5. Push with your glutes, hamstrings, and quadriceps to return to the start position.

1-Arm Bent Over Row

1. Muscles: Lats, rhomboids (upper back), biceps, forearms, abs
2. Rest the left forearm over your left thigh, lean over and keep the back flat.
3. Hold the dumbbell in the right hand in full extension.
4. Slowly row the dumbbell up to your lower abdomen.
5. Keep the low back tensed in a neutral position and the elbow tight to the side.

 

1-Leg Lying Hip Extension

1. Muscles: Butt, hamstrings (back of thighs)
2. Lie on your back with your knees bent and feet flat on the floor.
3. Brace your abs, and contract your right glute (butt muscle) while you take your left leg, lift it off the floor and hold it in the position shown.
4. Using the right glute, bridge your hips up.
5. Keep your abs braced. Do not use your low back to do this exercise.
6. Slowly lower your hips down until they are an inch above the ground.
7. Perform all reps for one leg and then switch sides.

Chest Press (DB)

1. Muscles: Chest, triceps, shoulders
2. Lie on a flat bench.
3. Hold the dumbbells above your chest with your palms turned toward your feet.
4. Lower the dumbbells out and down to chest level.
5. Press the dumbbells up and in above the chest.

 
 

Arnold Press

1. Stand with your feet just greater than shoulder-width apart.
2. Hold two dumbbells at your sides.
3. Curl both dumbbells.
4. Your palms should be facing toward your shoulders when you reach the top position for your curl.
5. When the dumbbells have reached your shoulders, press one at a time.
6. Your palms will naturally want to rotate forward. This is fine and what we want.
7. Lower weights back down to shoulders.
8. Repeat.

Sit Out

1. Start in a pushup position.
2. Bring your right knee up to your chest as if you were going to do a mountain climber.
3. Rotate your body and push your right leg out to your left side.
4. You may touch the ground with your right heel at full extension if you have trouble holding leg up. Gradually work up so that the heel does not touch the ground.
5. Bring leg back in and rotate back in to pushup position and place leg back to starting position.

Sprinter’s Situp

1. Lie on your back with your legs straight and arms at your sides, keeping your elbows bent at 90 degrees.
2. As you sit up, twist your upper body to the left and bring your left knee toward your right elbow while you swing your left arm back.
3. Lower your body to the starting position, and repeat to your right. That’s 1 rep.

Plank 

1. Lie on your stomach on a mat.
2. Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.
3. Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.
4. Hold this position for the recommended amount of time.

 

Chris

PS – If you like the workout on the blog, you’ll LOVE the workouts in the NEW “Core to Score” Program. To celebrate the launch of this new release, I’m offering it to my valued readers and fellow golf fanatics at a HUGE DISCOUNT (Plus 3 Valuable Bonuses)…but only during PGA weekend. Click Here Now for INSTANT Access to the revolutionary “Core to Score” Program