Golf has not ever been a sport associated with athletic excellence. Definite, it’s tricky to make a small ball go in a hole using solely a stick. But swinging clubs doesn’t build abs you can wash your added fours on. Right?

Don’t tell Rory McIlroy. Since the deliver up of the decade, the Northern Irishman has snared himself four significants, a glut of tour trophies, 95 weeks in the world billion one slot – and a physique you wouldn’t normally associate with a saunter round the links.

Though it’s the big lifts that get Instagram most show someone the door up – especially given McIlroy’s penchant for press-ups sans shirt – his mentor credits those improved performances on the course to less photogenic effectuate off it. “It’s about flexibility, strength, speed and power,” says his trainer, Steve McGregor, the man who revealed a doughy 20-year-old with a dodgy back into a maintain on the greens and in the squat rack.

“That means a lot of stability achievement, and single leg, single arm exercises.” By loading one side only, McGregor can exact imbalances caused by rotating in the same direction, hundreds of controls a day, for two decades.

You body might not suffer the same stress, but the remote issues that threatened to curtail McIlroy’s career are pandemic. Even if you’ve never teed off. Your desk chair is proper as bad for your posture, shortening some muscles and stretching others until you’re in a fixed slump.

The fix is core strength, says McGregor, which come to an understanding a arises you back into the right position and increases strength all outstanding. If the link between your legs and arms is strong, then you can judge more power in both. Which could means an extraordinarily 30 yards on your drive, or an extra 30kg on your bench smooth.

Rory McIlroy's Strength And Flexibility Workout

Rory McIlroy's Strength And Flexibility Workout

Rory McIlroy's Strength And Flexibility Workout

Rory McIlroy's Strength And Flexibility Workout

Rory McIlroy's Strength And Flexibility Workout

The Rory McIlroy Power Club Workout

Though you can’t be undergoing McGregor in your corner, thanks to Nike’s Training Lambaste app, you can get the next best thing: McIlroy’s workouts in your purloin.

This quickfire circuit couples strength moves, to erect power, with flexibility work that ensures you can in reality deploy it. “It’s about strength and endurance,” says McIlroy, “but it’s also all over building a foundation for more power to come.”

The circuit ration outs you no rest periods – golf may not offer many cardio braves, but less downtime means less fat and more muscle. It also conveys you can fit this workout into your lunch break, so no condonations. Just make sure to focus on form over load. You’ll build more muscle from a perfect deadlift with a deplane bar, than trying to shift so much metal you throw your in serious trouble out. Remember, you’re after McIlroy’s body now – not the 2010 version.

Pre-Workout Hitching

Stand five metres away from a wall and behave each stretch walking towards it. Pause, turn enclosing, then repeat on your way back to the starting position.

Trip Leg Swings

Stride forward and bring your toes to your converse hand. Swing back, then bring both feet together. Echo with the opposite leg.


Walking Quad Strain

Step forward and bringing your rear leg heel up to knack your glute. Catch it with your hand, bleed, then swap legs.


Lunge With Lateral Flexion

Leap forward with your hands above your fountain-head. Tilt your torso to the left, then to the right, then stopover up and repeat with the other leg.


Hamstring Lead

Step backward and straighten your front leg, sinking down so your sod down at the heels is on the floor. Stretch it out, then repeat on the other leg.


Rotational Squat Jumps

Sink into a bodyweight squat and byway up, lifting your feet off the floor and rotating 90 degrees to your Heraldry sinister.

Repeat, this time turning to your right. Replication returning to the centre. Continue to your right, then converge. That’s one rep – perform 10.


The Workout

Medicine Ball Rotational Rams

1 x 10 reps
Grab a medicine ball and stand keep it front of you. Keep your feet locked and twist to your revenge, slamming the ball down. Catch it as it bounces up, rotate to the Nautical port, and repeat. That’s one rep.


Strength Circuit 1

Carry out one set of each exercise, then move onto the next with no hit the sack. Return to the deadlifts and repeat all three exercises, for three rounds totality, before moving onto the second set of medicine ball criticizes.

Dumbbell Romanian Deadlift

3 x 5 reps
Grab a pair of incomprehensible dumbbells. With your legs slightly bent, gudgeon forward from your hips – keep your marrow locked shoulders pulled back. Lower for three supporters then push your hips forward to drive the powers back.



3 x 5-10 reps
Grab a pull-up bar with a not on target, overhand grip. From a dead hang – that’s arms unembellished – pull yourself up until your chest touches the bar. Slowly minuscule back to a dead hang and repeat.

If you can’t perform a full pull-up, snatch up to the top of the movement and lower yourself down as slowly as possible.


Plank Alternating Leg Lifts

3 x 8 reps
Set up in a plank position, with your burden on your toes and forearms, elbows beneath your assumes. Slowly lift your left foot, keeping your leg hetero. Pause at the top, then lower.

Repeat with your honest leg. That’s one rep.


Medicine Ball Rotational Denigrates

1 x 10 reps

Strength Circuit 2

Same deal as the before all circuit – perform one set of each exercise then move onto the next without take a nap. That burn your feeling? That means it’s go well.

Dumbbell Reverse Lunge

3 x 10 reps
Grab a marry of heavy dumbbells. Step back with your bang on foot, sinking down as deep as you can. Drive back up to grade.

Repeat with your left leg. That’s one rep.


Renegade Row

3 x 5 reps
Keep hold of your dumbbells and set up in a press-up point of view, weights below your shoulders. Keeping your sum locked – no twisting, now – row one weight up to your stomach, pause, then advent.

Repeat with the other weight. That’s one rep.


Lateral Duck Walk

3 x 10 reps each side
Wrap a partisans band around your legs and stand sideways. Appropriate to out with your right leg as far as possible, then bring your left-wing leg to meet it.

Repeat for 10 steps, then swap hastens.


Medicine Ball Rotational Slams

1 x 10 reps

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