Week 1 – Day 5: Rotation Under Load

🏋️‍♂️ Daily Workout

Week 1 – Day 5: Rotation Under Load

Today’s session reinforces rotational strength while under resistance. These moves mimic the dynamic loading you face in the golf swing, challenging your ability to create and control torque.
🎯
Focus
Rotational Strength
🧱
Sets
3
⏱️
Rest
60–75s

🔥 Warm-Up

BW Rotational Split Squat
3 rounds · 6 reps each side
Warms up hip internal rotation and lateral trunk mobility. Stay tall and rotate through the mid-back.
Golf Posture Resisted Thoracic Rotation
3 rounds · 8 reps each direction
Locks in posture while promoting rotation from the thoracic spine. Keep hips square and rotate slowly.

💪 Workout

KB SA Rotational Clean & Press
3 sets · 5 reps per side
Full-body rotational power under load. Catch the bell cleanly and press with strong trunk engagement.
MB Bulgarian Split Squat w/ Torso Rotation
3 sets · 6 reps per leg
Great for strengthening legs while integrating controlled rotation. Maintain balance — rotate over the lead leg.

⚡ Finisher

Landmine Split Stance Torso Rotation
3 sets · 6 reps per side
Strong rotational finish with added resistance. Use your core to control the movement, not your arms.
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