Yes, your butt muscles are gonna be sore

Since we’re so sheltered in our golf and fitness world, the “Big 5” do not refer to the five giant tech companies in the US – Google, Apple, Meta, Amazon and Microsoft. 

Instead, we’re talking about the BIG 5 of strength training movements for golfers.  

  1. Push 
  2. Pull 
  3. Squat 
  4. Rotate  
  5. Hinge 

Today, if you do just ONE exercise from each category, you’re well on your way to total body domination. 

Yesterday’s email was all about pushing. 

So, what’s on today’s schedule? 


In other words, leg day. 

And I can already hear you…”I hate leg day!” 

That all ends right now.  

I’m going to get you to love leg day.  

Because it is so friggin’ great for us nutjob golfers. 

Here’s why you never wanna skip leg day (I’m even going to bold the benefits because they’re so great): 

  • When we exercise our largest muscles groups that happen to live in our lower body, we release hormones like testosterone and HGH, which helps us grow muscle EVERYWHERE
  • With so many muscles in our legs, we burn a lot of calories, which is great if you’re looking to lean out a bit. 
  • When we squat, we also strengthen our core, since we need those muscles to stabilize us as we’re moving. 
  • Working our lower body helps prevent imbalances, which helps protect our back, knees and ankles
  • Squats improve balance, since a stronger lower body will help sturdy us as we move throughout the day (and through 9, 18 or 36 holes). 

Now, if it’s been a minute since you did leg day, take it slow.  

And do some simple bodyweight squats.  

With some consistency, you’ll move up to barbell squats.  

AND eventually no DOMS (Delayed Onset Muscle Soreness).  

I promise. 



PS – I can’t lie to you – the first couple times you do a new leg workout with squats, you will be sore. 

But, once you push through it, the grass is very green on the other side. 

If you’re looking for workouts that include the Big 5, then I highly recommend you join us in the 18STRONG Membership

We’ve done the research and testing in the lab, so we know what works. 

You just have to do the work. 

See you on the inside!