3. Targeted Swing Mobility (20 minutes)
This section focuses on movements crucial for your golf swing.
• Upper Back & Hip Drills (10 min): • Cat-Cow Stretch: Perform 10 repetitions to articulate your spine. • Open Book Stretch: Complete 10 repetitions per side to improve thoracic rotation. • World’s Greatest Stretch: Do 5 repetitions per side for comprehensive hip and spine mobility. • 90/90 Hip Rotations: Perform 10 repetitions per side to enhance hip internal and external rotation. • Golf-Specific Rotation Mobility (10 min): • Split Stance Rotations (with club): Use a golf club for 10 repetitions per side to practice rotational control. • Lunge with Rotation: Perform 5 repetitions per side, twisting your torso over your lead leg.
• Standing Club Rotations: Complete 10 repetitions, focusing on upper body rotation while keeping your lower body stable. • Pallof Press with Rotation (banded):
Optional (if you have a resistance band). Do 8
repetitions per side to build core stability with rotation.
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