THE CORE
▶ Step back with one leg and drop into a lunge position. The knee can either touch the floor ( near photo, right ) or hover above it for a greater challenge. Next, rotate your torso in the direction of the front leg, ex- tending your arms ( far photo, right ). Hold for two seconds, and then rotate back into the standard lunge position before standing up. Alternate step- ping back with each leg and the direction you rotate from rep to rep. “This is for balance, lower- body strength and segmental- rotation ability,” Ellis says. 2 lateral lunges with t-spine rotations
3 adductor
▶ “Hip mobility and thoracic-spine rota- tion are key components of a good swing,” Ellis says. Work on both by kneel- ing on one leg with the other extended to the side. Reach for the sky with one hand, allowing your torso and head to rotate in the direction of the extended leg ( big photo, left ). Then rotate your torso back down towards the ground, letting that same hand slide under the arm used for support (small photo). Repeat this sequence for 30 seconds, switch arm and leg positions, and con- tinue for another 30. stretches with t-spine reaches
82 GOLF DIGEST SOUTH AFRICA
NOVEMBER/DECEMBER 2025
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