A dedicated 3-month golf mobility program — 4 days per week, approximately 1 hour per session — covering every area of the body critical to a powerful, pain-free golf swing.
Mobility is the most overlooked performance variable in golf. Restricted hips, a stiff thoracic spine, and tight shoulders don't just limit your swing — they create compensations that lead to injury and inconsistency. This program fixes that, systematically.
Three months. Three phases:
Month 1 — The Unlocking: Awaken & Explore — passive holds, baseline range, tissue awareness
Month 2 — The Opening: Deepen & Control — PNF contract-relax techniques, longer holds, pushing past stretch reflexes
Month 3 — The Integration: Own Your Range — active & loaded mobility applied directly to golf positions
4-day weekly structure:
Day 1 — Hip & Lower Body: 90/90 flows, hip flexor, pigeon, adductors, ankles
Day 2 — T-Spine & Rotation: open books, thoracic bridges, windmills, backswing drills
Day 3 — Shoulder & Upper Body: shoulder CARs, pec, lat, wrist, scapular work
Day 4 — Full Body Flow: integrated movement connecting all planes of motion
What's included:
3 professionally formatted training pages — one per month
Hold time progressions built into each week column
Month-specific coaching cues on every page
Warm-up and cool-down protocols tailored to mobility training
PNF and active mobility techniques introduced progressively
A dedicated 3-month golf mobility program — 4 days per week, approximately 1 hour per session — covering every area of the body critical to a powerful, pain-free golf swing.
Mobility is the most overlooked performance variable in golf. Restricted hips, a stiff thoracic spine, and tight shoulders don't just limit your swing — they create compensations that lead to injury and inconsistency. This program fixes that, systematically.
Three months. Three phases:
Month 1 — The Unlocking: Awaken & Explore — passive holds, baseline range, tissue awareness
Month 2 — The Opening: Deepen & Control — PNF contract-relax techniques, longer holds, pushing past stretch reflexes
Month 3 — The Integration: Own Your Range — active & loaded mobility applied directly to golf positions
4-day weekly structure:
Day 1 — Hip & Lower Body: 90/90 flows, hip flexor, pigeon, adductors, ankles
Day 2 — T-Spine & Rotation: open books, thoracic bridges, windmills, backswing drills
Day 3 — Shoulder & Upper Body: shoulder CARs, pec, lat, wrist, scapular work
Day 4 — Full Body Flow: integrated movement connecting all planes of motion
What's included:
3 professionally formatted training pages — one per month
Hold time progressions built into each week column
Month-specific coaching cues on every page
Warm-up and cool-down protocols tailored to mobility training
PNF and active mobility techniques introduced progressively
