• This is essentially a knees-to-elbows but performed while laying on your back.
• You will need a stable object such as a kettlebell to hold on to for this one.
• Make sure that when you extend your legs you are also exhaling so that your anterior core stays engaged.
• Avoid overextension of the lower back in this one.

• Setup lying on your back. with your feet, knees and hips at 90 degree angle with the floor.
• Start off with one leg and one arm (opposite of each other ie. left leg and right arm) fully extended.
• Hold this position before switching offsides.
• Try not to lose tension in your core.

• This is an awesome core exercise that will test your stability while performing a dynamic movement,
• You will be in a slightly seated position on the floor.
• We add a small weight plate for resistance.
• Move into flexion raising the torso up and bending the knees so that your heels stay off the floor.
• Pass the plate underneath your knees to the opposite hand.
• Return back to the starting point.
• This one is complicated so see the video.

• This exercise is about resisting the force the band will place on your core.
• Attach a band to an object at the gym at about belly button level.
• Grab the band with your hand that is closest to the anchoring point.
• The other hand overlaps.
• Set your feet about shoulder-width apart.
• Brace your core and press out holding for 1-2 seconds.

• You can perform these low to high or high to low.
• These are great rotational exercises for golfers.
• Anchor it to a support beam in the gym.
• Keep your core engaged the entire time.
• Using a grip similar to the pallof press above, brace your core, extend your arms down to one hip and rotate up and to your opposite side.
• As you rotate focus on using your core and not your arms.

• There is nothing better for building up your hamstring and lower back stronger than a nice deadlift!
• Set your feet about hip-width apart.
• Place your hands just outside your hips.
• Use a full grip on the barbell.
• When viewed from the side, your shoulders should be slightly in front of the bar.
• Keep your back flat the entire time.
• Push through the ground as your hips and shoulders rise at the same rate.
• Finish with full lockout of the hips and knees and shoulders behind the bar.

• Let's add a very dynamic movement in the banded kettlebell swing.
• This one is great for adding glute strength and hip speed to your golf game.
• Setup is important. You will loop a band around the handle of the kettlebell.
• Set your feet shoulder-width apart inside of the band, holding it to the floor.
• Perform as you would a regular Russian kettlebell swing only swinging up to eye level.
• NOTE! Do not go any higher than eye level!

• X-band walks are great for strengthening the muscles in your glutes which are a major mover in the golf swing.
• Set your feet inside a resistance band, slightly wider than shoulder-width apart.
• Criss-cross the band up to form an “X.”
• Send the hips back as if doing a squat.
• Knees stay bent the entire time.
• Start walking laterally in one direction for 8-10 steps before switching directions.
• Keep your steps wide and small so that your glutes remain "on."

One more core exercise before we move onto some stretches.

• To perform the glute hip thrust, set up with your shoulders against a bench.
• Your shins should be perpendicular to the floor.
• Put the barbell in your hips. You can pad with a towel if this is uncomfortable.
• Thrust the barbell up by squeezing your glutes and pushing through your heels.
• Try to hold at the top for a half-second.

• Stand about arms distance from the wall.
• Reach out and put the palms of your hands flat against the wall.
• Then simply hinge at the hips and let your chest fall to the ground.
• Keep your lower back nice and flat.
• You want to feel the sensation that your chest is sinking to the floor.

I love this one because it helps with rotational flexibility as well as lower body hip flexibility.

• Set up in the bottom of a squat with your back against a wall.
• Raise one arm overhead and turn towards the wall placing the palm against the wall.
• Keep the arm and torso straight.
• Hold for a set amount of time (1- 2 minutes) before switching sides.

Here is another one that will improve your upper back flexibility which will allow you to make a better rotation.

• Start by looping a band around a support structure like an upright in the gym.
• Put your hand through the loop of the band and grab the band.
• Rotate away from the support structure and let your arm relax.
• The band will do all the work in stretching out your back.

• Let's wrap this list up with a nice stretch for the hammies.
• Set up in a seated position on the floor.
• Extend your legs straight out.
• Let your chest sink down to your thighs.
• You can let your back curl up.
• Try to reach for your feet but if you don't have the flexibility simply reach for your shins or thighs.