Nick Momrik's Fitness Logs

2026/10/03

Walked 18 holes yesterday.

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)
10/10 Tabletop Hip Cars

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 (45s)

2 Sets

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

I did my golf drills in between and after.

2026/10/01

Warm-up

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

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 (65)
30-40 sec/side Suitcase carry (70)

I worked in my golf drills throughout.

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

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 Banded good mornings (green + red)
30-40 sec/side Suitcase carry (70)

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

5 Dumbbell jump squats (30-30-35-35)

3 Sets

8/leg Single-leg DB RDL (45)
8/side Cable woodchop, high-to-low (2-3-3)

3 Sets

8/side Half-kneeling cable chop (3)
12 Glute bridges (20)

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.