Exercise of the Month
Jack Knife
This is a very functional exercise, as well as strengthening it teaches the hip flexors to work in concert with the lower abdominals and back musculature. Just what want if you tend to lose body angles during your golf swing
Start the exercise by having the ball under you tummy, walk your hands out into a press up position with your feet or shins (depending on how strong you are) on the ball. Keep your elbows facing straight back for better shoulder conditioning. The bottom, back and head should be in line, with the face parallel to the ground; the chin will feel tucked in, for perfection try using a pole as I am in the pictures.
Begin the exercise by drawing the belly button towards the spine. Now bring the legs towards your chest while maintaining a neutral spine, try not to lift the bottom (only enough to make room for the knees). You'll notice in the pictures that Craig who is a C.H.E.K. practitioner has his fingers between the pole and the small of my back, this is to check that the curve has remained constant, not flattening or increasing. Which makes for better core conditioning.
The tempo for the exercise is, a count of two to bring the legs up, pause and two to take them back. Do up to twelve repetitions in a set and up to three sets with a minutes rest between. For improved golf performance it is vital that you don't do repetitions past the point of good form, even if it means only doing three.
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