How Rocco Rocked Tiger to Sudden Death

By: Eric Bonilla
The Rocco Mediate story- What does his story have to do with strength training?

The very fact that Rocco was out on the golf course this past weekend was a testament to his hard work and dedication to his training program.

Rocco has a history of back problems dating back to the start of his career.

Rocco hasn't won a PGA tournament since 2002.In that same time span Tiger has won 30 tournaments.

Rocco in 2005, was on his way to a stellar performance at the Master's only to have his back go out leaving him to finish well in the back.

Rocco worked diligently with his physical therapist to rehabilitate his lower back in order to play at the U.S. Open.

Rocco not only played, but took Tiger Woods to the absolute limit. In fact, Tiger Woods said ' This was the best tournament I've ever played in'..

Rocco gave Tiger a challenge he won't soon forget.

This challenge from a guy doing color commentary for the Golf Channel a year before,and whose career looked like it might be over.

Rocco almost became the oldest golfer ever to win the U.S. Open.

Rocco received the chance of a lifetime, and made the most of it.

You probably won't get a chance at the U.S. Open to battle Tiger Woods, but if you stick to your training program like Rocco Mediate you will be way ahead of the competition .

Here's 4 low back exercises to keep you in the game:)

1. Plank- An excellent exercise not only for the low back but the abdominals as well. To perform the exercise bridge your body from the ground by placing your lower arms and toes on the floor raising your body up to form a bridge. Hold this position for 30 seconds, and repeat.

2. Side Bridge - Same idea as plank,but you're bridged to the side. Your lower arm on the floor and the other resting at your side. Hold for 30 seconds and repeat.

3. Superman's - Have your torso flat on floor with your arm's and legs in the air like Superman. Hold position for 30 seconds, and repeat for 3 sets

4.Birddog's - Perform this exercise with your hands and knees on the floor. Raise your right arm in front of you at the same time you raise your left leg behind you like your bringing the sole of your shoe to the back wall. Perform 15 repetitions for each side, alternating sides.

Hope this helps,

Eric Bonilla

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