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Plank Rotations


Description: Plank Rotations are a fabulous training exercise for golf because of the fact that they target the core, but work so many other muscles at the same time. For your swing they can help increase stability and power. If you are not used to doing these and have not been working out for a while, it's amazing how weak they can make you feel! Plank Rotations work mostly your abdominal muscles, but also help target the lower back, gluteus muscles around your hips and the adductor muscles (inner thigh). To hold yourself in position during this exercise you will feel the added benefit of secondary muscles like your chest, shoulder, upper back and front and back leg muscles activating.

Summary:
  1. Start this exercise off in a plank position (push up position) with your body in a straight line and elevated on the balls of your feet. Note that these can be performed with your palms on the ground and your arms straight like a traditional push up, or you can rest on your forearms.
  2. Starting with your right arm, turn slowly to your right and point your right arm at the ceiling. Let your right foot naturally slide backwards for balance. Be sure to not let your hips sag towards the ground. Remain in a straight line from head to toe keeping both feet firmly on the ground.
  3. Next, repeat the same exercise on the left side. Hold at the top for 5 seconds and try to work your way up to 20-30 seconds per side. Perform 8-10 reps trying to increase your time at the top as each week passes and do 3 sets per side. As you get stronger you can also try increasing the amount of repetitions each week.
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