THE CORE
▶ From an upright stand- ing position, lift one leg and lunge to that side, feeling your weight stacked over the foot when it plants on the ground. Keep the opposite leg fully extended and reach forward with your arms ( far photo, right ), hold for a second, and then return to the start position. When you stand back up, do a quick two-step stationary sprint ( near photo, right ), and then start the next lat- eral lunge. Do 30 seconds lunging in one direction, and then do 30 in the other direction. “It helps to train weight shift, and you get a nice cardio blast,” Ellis says. 4 lateral lunges to stationary sprints
“This workout keys on mobility, speed and strength.”
▶ Bend forward and touch the floor with both hands, feeling a stretch in your hamstrings ( left ). Next, walk your hands forward until your body is in a high-plank (push-up) position. Now raise your hips towards the ceil- ing as you lower your heels to the floor and tuck your head ( above ). Hold for a couple of seconds, and then return to the high-plank position before walking your hands back to the start of the exercise. “This one improves posture and helps you maintain it while you swing,” Ellis says. 5 walkouts to downward dogs
84 GOLF DIGEST SOUTH AFRICA
NOVEMBER/DECEMBER 2025
Made with FlippingBook interactive PDF creator