Nick Momrik's Fitness Logs

2026/08/13

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
8/8 Half-kneeling 3-Way Hip Openers
10/10 Standing Hip Airplanes

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

4 Sets

3/3 Twisting Med ball slams (10)
3 Sets – 10 steps/side Lateral band walks

3 Sets

8/8 Dumbbell step-ups (35s, 20”)
40 sec Wall sit

3 Sets

6 Dumbbell deadlifts (40s)
2 Sets – 10/10 Side plank with hip abduction

Then I did my golf drills.

2026/08/12

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 Standing Hip Airplanes
10/10 Hip Windshield Wipers
8/8 Tabletop Hip Cars

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

3 Sets

10-10 Pallof press (cable 2)
10 Band-resisted good mornings (green)

3 Sets

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

3 Sets

16 alt Bird dog
30-40 sec/side Suitcase carry (62)

Then I did my golf drills.

2026/08/11

Walked 18 yesterday.

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
8/8 Half-kneeling 3-way hip opener

Swing Rebuild – Phases 1-2 – Day 1 – Ground Force

A week and a half ago I started a big process to rebuild my golf swing where the challenging parts hopefully fall in the off-season. Figured I’d ask Claude to also create a gym program to go along with it. Getting started today!

4 Sets

5 DB jump squats (20-25-30-35 DBs)

3 Sets

8/8 Single leg RDL to balance (30)
10 Goblet squats (45)

3 Sets

12 Glute bridges
15 Band pull-aparts (red)

Then I did my golf drills. Whole thing took a little over an hour.

2026/08/09

Walked 9 holes yesterday. Trimmed and cut the lawn this morning.

Mobility

30 Hip Opener 90/90 Rotations (slow)
8/8 Half-kneeling 3-way Hip Opener
10/10 Standing Hip Airplanes
10/10 Hamstring Windshield Wipers
8/8 Tabletop Hip Cars

3 Sets

5/5 Golf Swing Rotation Jump w/ MB “slam” (8#)
10/10 Incline Single Arm DB Press w/ opposite arm movement (40 DB)

3 Sets

10 Side-to-side Bosu Plyo Push-ups
10 alt Hang Twisting Knee Raises
4 Strict Pull-ups

The jumping rotations are from Titleist Performance Institute videos I’ve been watching and the other stuff came from stallionfitness on Instagram.

2026/08/08

Legs

4 Sets

4 Back Squats (35-85-105-125-145-155)

3 Sets

16 DB lunges (35s)
10 Kneeling banded hip thrusts (green + red)

3 Sets

10 Leg Extensions (14)
10 alt DB Step-ups (20/18”, 45/30#)

Abs

3 Sets

10 per side hip lift leg lower
20 double dead bugs (12s)
20 dead bugs (12s)

2026/08/01

Been a bit busy.

Back

4 Sets

5 Hex Bar Deadlift (60-100-130-150-170)

3 Sets

MAX Pull-ups (10-9-9 / 5)

3 Sets

8 Rev Grip Lat pulldowns (8-9-10 / 6)
10 Incline DB Rows (40/25)

3 Sets

10 Straight Arm Pulldown (5/2)
10 Incline Back Fly (30/20)

Abs

3 Sets

Suitcase Carry (60/53)
10/10 Side Plank Hip Dips
20 Planks Shoulder Taps
20 alt Crunches

2026/07/15

Shoulders

4 Sets

6 Shoulder Press (35-65-85-95-115 / 35-45-55-60-65)
2 Sets – IYTs (2.5)

3 Sets

16 alt Side Raises ISO Hold DB Neutral Grip (10/5)
12 Front Raise / 8 DB Front Raise to T-fly (10/5)

3 Sets

10 Wide DB Curls (20/12)
10 Tricep Pushdowns (5/3)

3 Sets

20 DB Crisscross (20 / 12)
10 DB Skull Crushers (35 / 20)

Then we hit pickleballs around the basement for over 30 minutes. Too hot outside and now the Canadian wildfire smoke is invading.

2026/07/14

Was out of town for the weekend and had an allergy flare up for a few days.

Legs

4 Sets

6 Back Squats (35-65-85-105-125-145-165)
3 Sets – 10 KB Swings (70)

3 Sets

8/8 Bulgarian Split Squats (30s)
8/8 Weighted Side Lunge (45)

3 Sets

10 Leg Extensions (14)
10 alt DB Step-ups (20”, 45s)

2026/07/07

Walked 18 holes yesterday.

Legs

4 Sets

4 Back Squats (35-85-115-145-165-185 / 35-85-105-125-135-145)
3 Sets – 10 KB Swings (70/53)

3 Sets

8/8 Bulgarian Split Squats (30s/20s)
8/8 Weighted Side Lunge (45/25)

3 Sets

10 Leg Extensions (13-14-14 / 6)
10 alt DB Step-ups (20/18”, 45/30#)

Abs

3 Sets

10 V-ups
10 Reverse Crunches
10/10 Side Laying Jack Knives

2026/07/05

I walked 18 on Friday, cut the lawn and played some pickleball yesterday, and we rode 9 holes this morning.

Shoulders

4 Sets

6 Shoulder Press (35-65-85-95-105 / 35-45-55-60-65)
3 Sets – ITY’s (2.5)

3 Sets

16 alt Side Raises ISO Hold DB Neutral Grip (10/5)
12 Front Raise / 8 DB Front Raise to T-fly (10/5)

3 Sets

10 Wide DB Curls (20/12)
10 Tricep Pushdowns (5/3)

3 Sets

20 DB Crisscross (20 / 10-12-12)
10 DB Skull Crushers (35 / 25)

Abs

3 Sets

20 OH March (40/20)
20 alt Plank Knee to Elbow
20 Sit-ups