Raptor Performance & Wellness

Golf Workout — Part 2 of 3: Power, Rotation, Balance & Core Stability

Once the body is primed, the next step is teaching it how to produce force, rotate with control, and stay stable through movement.

This section is built around key qualities every golfer needs: lower-body drive, rotational strength, single-leg balance, thoracic mobility, and core stability.

Power + Rotation Series:

3–5 sets:

* 8/side Russian box step-ups
* 8/side thoracic rotating DB press with banded pull
Hip flexor engaged

The Russian box step-up challenges single-leg strength, balance, and ground-force production. For golfers, this matters because power starts from the floor. Being able to drive through one leg while controlling the pelvis helps create a stronger, more stable base through the swing.

The thoracic rotating DB press with banded pull trains the body to rotate through the upper back while maintaining control through the pelvis and core. The dumbbell press adds shoulder stability and pressing strength, while the banded pull helps create tension and connection through the upper body.

Keeping the hip flexor engaged adds another layer by connecting the pelvis, core, and rib cage. This helps the body control position while rotating through the thoracic spine — a major piece for creating better separation in the golf swing.

This part of the workout is not just about moving weight.

It’s about learning how to rotate with control, create power from the ground up, and maintain balance while the body moves through multiple planes.

Better rotation.
Better stability.
Better force transfer.

Stick around for Part 3.

Always great learning from some of the best in the business. These three guys are basically the pioneers of golf fitness. TPI Fitness Level Three didn’t disappoint. Excited to bring back more knowledge to help our clients exceed their goals and Live Life Ferociously .