2026/09/30

On Saturday I trimmed and cut the lawn and did golf drills later. Sunday was a trip down to the Lions game. On Monday I started my workout getting through the squat jumps with dumbbells and was getting a migraine which stuck around the rest of the day. Yesterday I walked 18 holes and back to finish the rest of that workout.

Warm-up

  • 10 Hip hinge stretch
  • 10 Thoracic rotations (both ways)
  • 10 Hip rotations (both ways)
  • 10/10 Single leg glute bridges

Mobility

  • 10/10 Hip Windshield Wipers
  • 30 90/90 Hip Openers

Swing Rebuild – Phase 3-4
Connection & Integration
Day 2 — Ground Force + Light Rotation

4 Sets

  • 5 Dumbbell jump squats (30-30-35-40s)

Again, these were actually done on Monday.

3 Sets

  • 8/leg Single-leg DB RDL (45s)
  • 8/side Cable woodchop, high-to-low (3)

3 Sets

  • 8/side Half-kneeling cable chop (3)
  • 12 Glute bridges (25)

Mixed in my golf drills and some impact fundamental testing.

2026/09/25

Yesterday I walked 18 holes.

Warm-up

  • 10 Hip hinge stretch
  • 10 Thoracic rotations (both ways)
  • 10 Hip rotations (both ways)
  • 10/10 Single leg glute bridges

Mobility

  • 10/10 Hip Windshield Wipers (3 positions)
  • 10/10 Half-kneeling 3-way Hip Opener

Swing Rebuild – Phase 3-4
Connection & Integration
Day 3 — Full-Body Integration

3 Sets

  • 8/side Split-stance cable rotation press (1 + 2.5#)
  • 10/side Pallof press (2 + 2.5#)

3 Sets

  • 8/side Single-arm standing cable row with rotation (2 + 2.5#)
  • 8/side Standing banded trunk rotation (CS blue)

2 Sets

  • 10 Good mornings (55)
  • 30-40 sec/side Suitcase carry (70)

I did my golf drills after.

2026/09/23

On Monday I walked 18 holes and yesterday I mowed the lawn.

Warm-up

  • 10 Hip hinge stretch
  • 10 Thoracic rotations (both ways)
  • 10 Hip rotations (both ways)
  • 10/10 Single leg glute bridges

Mobility

  • 10/10 Half-kneeling 3-way Hip Opener
  • 10/10 Hip airplanes (15# DB on hip)

Swing Rebuild – Phase 3-4
Connection & Integration
Day 2 — Ground Force + Light Rotation

4 Sets

  • 5 Dumbbell jump squats (30-30-35-40s)

3 Sets

  • 8/leg Single-leg DB RDL (45-45-50s)
  • 8/side Cable woodchop, high-to-low (3)

3 Sets

  • 8/side Half-kneeling cable chop (3)
  • 12 Glute bridges (25)

Worked in the golf drills between sets and finished after the workout.

2026/09/19

Swing Rebuild – Phase 3-4
Connection & Integration
Day 1 — Connection / Anti-Flip

3 Sets

  • 8/side Cable chest press with rotation (2)
  • 12 Band pull-aparts w/ 1-2 sec pause (blue)

3 Sets

  • 8/side Med ball rotational pass (15)
  • 6/side Renegade rows (40-40-45s)

2 Sets

  • 8/side 5 sec Pallof press hold (2 cable)
  • 10 Hammer curl (30-35s)

I’ll get in my golf practice later today.

2026/09/18

I walked 18 holes on Wednesday and yesterday I cut the lawn.

Warm-up

  • 10 Hip hinge stretch
  • 10 Thoracic rotations (both ways)
  • 10 Hip rotations (both ways)
  • 10/10 Single leg glute bridges

Mobility

  • 30 90/90 Hip openers
  • 10/10 Hip airplanes

Swing Rebuild – Phase 3-4
Connection & Integration
Day 3 — Full-Body Integration

3 Sets

3 Sets

2 Sets

Also worked in my golf drills during and after. My good play has continued this week and today I started to feel some new movement patterns with the drills.

2026/09/15

Walked 18 on both Sunday and Monday.

Warm-up

  • 10 Hip hinge stretch
  • 10 Thoracic rotations (both ways)
  • 10 Hip rotations (both ways)
  • 10/10 Single leg glute bridges

Mobility

  • 10/10 Half-kneeling 3-way hip openers
  • 10/10 Hip Windshield Wipers (3 diff positions)

Swing Rebuild – Phase 3-4
Connection & Integration
Day 2 — Ground Force + Light Rotation

4 Sets

3 Sets

3 Sets

Worked in the golf drills between sets and finished after the workout.

2026/09/12

Cut the lawn earlier today.

Warm-up

  • 10 Hip hinge stretch
  • 10 Thoracic rotations (both ways)
  • 10 Hip rotations (both ways)
  • 10/10 Single leg glute bridges

Mobility

  • 30 90/90 Hip openers
  • 10/10 Hip airplanes

Swing Rebuild – Phase 3-4
Connection & Integration
Day 1 — Connection / Anti-Flip

3 Sets

  • 8/side Cable chest press with rotation (2)
  • 12 Band pull-aparts w/ 1-2 sec pause (blue)

3 Sets

  • 8/side Med ball rotational pass (15)
  • 6/side Renegade rows (35s)

2 Sets

  • 8/side 5 sec Pallof press hold (2 cable)
  • 10 Hammer curl (30)

I also started phase 3 of the golf drills and worked them in between sets and after.

2026/09/11

Yesterday I walked 18 holes.

Warm-up

  • 10 Hip hinge stretch
  • 10 Thoracic rotations (both ways)
  • 10 Hip rotations (both ways)
  • 10/10 Single leg glute bridges

Mobility

  • 10/10 Hip Windshield Wipers (3 diff positions)
  • 10/10 Tabletop Hip Cars

Did golf drills in between the mobility work and finished up before walking. This was the end of phase 2 of my swing rebuild and I played my best week of golf all year, which in encouraging.

Cardio

I did 30 minutes of walking on the TrueForm and went 3.53 km.

2026/09/09

Warm-up

  • 10 Hip hinge stretch
  • 10 Thoracic rotations (both ways)
  • 10 Hip rotations (both ways)
  • 10/10 Single leg glute bridges

Mobility

  • 30 90/90 Hip openers
  • 10/10 Half-kneeling 3-way hip openers
  • 10/10 Standing Hip Airplanes

I should have done some kind of hip measurement before I started all of this, because I feel like I’ve made significant progress.

Swing Rebuild – Phases 1-2 – Day 3
Mixed Ground Force + Stability

4 Sets

  • 4/4 Twisting Med ball slams (8)
  • 3 Sets – 12 steps/side Lateral band walks

Switched to the smaller 8# ball since it doesn’t bounce as much and is easier to hold for this.

3 Sets

  • 8/8 Dumbbell step-ups (45s, 20”)
  • 50 sec Wall sit

3 Sets

  • 6 Dumbbell deadlifts (50s)
  • 2 Sets – 10/10 Side plank with hip abduction

Golf drills in between sets. Shot my best round of the year yesterday and tied my best ever at Sawmill, so things seem to be trending in the right direction. The balls I hit today were great too. I have fixed a few setup things, so that may have more to do with my ball striking right now.

2026/09/07

Yesterday I walked 18 holes and we played pickleball in the evening. This morning I trimmed and cut the lawn.

Warm-up

  • 10 Hip hinge stretch
  • 10 Thoracic rotations (both ways)
  • 10 Hip rotations (both ways)
  • 10/10 Single leg glute bridges

Mobility

  • 10/10 Tabletop Hip Cars
  • 10/10 Standing Hip Airplanes
  • 10/10 Hip Windshield Wipers (3 diff positions)

Swing Rebuild – Phases 1-2 – Day 2
Anti-Early-Extension / Core Stability

3 Sets

  • 10-10 Pallof press (cable 2 + 2.5#)
  • 10 Band-resisted good mornings (green + red)

3 Sets

  • 20 alt Dead bug (8s)
  • 8-8 Wall-supported band squat-to-rotation (CS blue)

3 Sets

  • 16 alt Bird dog (8s)
  • 30-40 sec/side Suitcase carry (70)

Mixed golf drills in between sets.