THE CORE
8 tempo body-weight squats
▶ Stand tall, feet flared slightly at shoulder width, and take three seconds to slowly lower into a full squat with your arms extended in front of you. Hold the bottom position of the squat for another few seconds, and then explosively spring up to the start position. “When this gets too easy, go ahead and add some external weight like a kettlebell or dumbbells,” Ellis says. “But the key is to be slow going down and fast going up.”
9 eccentric push-ups
▶ Unlike a normal push- up where you try to do a rep as quickly as you can with good form, this version requires you to get into a standard push- up position, but then take three to five seconds to slowly lower yourself to the floor. At the bottom of the rep, hold for another three seconds, and then push back up with a burst of speed. “You can do these palms down, or do them knuckles down to take some stress off the wrists,” Ellis says.
88 GOLF DIGEST SOUTH AFRICA
NOVEMBER/DECEMBER 2025
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