Coach Noss’s Exercise Progression Series – Part 2

Coach Noss continues to share the programs he’s put together for his college and pro athletes. He walks through a progression of corrective, functional and strength building moves that you can pick and choose from depending on where you are physically and what you’re trying to accomplish.


In this video, he introduces his bridge and plank sequence. First up is the bridge: Lie on your back with knees bent and hands flat on the mat. Make sure your fingertips are able to touch your heels, then lift up your hips and slightly pull your shoulder blades together. Your body should form a straight line from your shoulders to your knees. From here, extend one leg out and flex your foot. Hold for 30 seconds while squeezing your glutes, then switch legs. Coach Noss notes that many golfers have a weakness on their left side, so he usually has his players repeat this move on the left side for every one time on the right side.

Next up are side planks. While on your side, press off the elbow and up through the shoulder to keep the shoulder engaged. Pulse up and down 10 to 15 times, then switch sides.

From there, move into a regular plank position, keeping your elbows underneath your shoulders. While holding the plank, add a hip extension by lifting up one leg and squeeze for a second, then repeat with the other leg. That’s one rep; do this 5 to 10 times.

Staying in the plank position, he suggests elbow drops next. Lift yourself up into the up position of a push-up one arm at a time, then drop back to your elbow again one arm at a time. Repeat 5 to 10 times on each side.

If you are struggling with shoulder trouble or just want to rest the shoulder, Coach Noss recommends trying a bench plank. Return to lying on your side and elevate your legs by placing your feet on a bench or sturdy chair. Lift hips, so that a straight line forms from your shoulders to your helps. Try to pulse 10 to 15 times on each side. If you want more of a challenge, you can also add a leg lift.

Get ready to work that core! Thanks, Coach Noss!

2 comments

  1. Great progressions here! Really getting those glutes strong and firing is so important in the golf swing. Interesting point about golfers having a glute weakness on the left side, guess it makes sense for a right handed golfer.

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