Month: August 2026

2026/08/25

Yesterday I walked 18 holes and earlier today I did my golf drills.

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 (40s, 20”)
  • 45 sec Wall sit

3 Sets

  • 6 Dumbbell deadlifts (45s)
  • 2 Sets – 10/10 Side plank with hip abduction

Hip Mobility

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

2026/08/23

Mowed the lawn this morning.

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

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 + red)

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 (70)

I mixed my golf drills in between sets and finished up the rest after the gym work.

2026/08/22

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

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

4 Sets

  • 5 Dumbbell jump squats (20-25-30-35)

3 Sets

  • 8/8 Single-leg DB RDL to balance (35-40-40)
  • 10 Goblet squats (53)

3 Sets

  • 12 Glute bridges
  • 15 Band pull-aparts (blue)

Then I did my golf drills.

2026/08/20

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 Opener

Cardio

30 minutes on TrueForm (3.19 km)

Then I did my golf drills.

2026/08/19

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 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.

2026/08/18

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

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

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 + red)

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.

2026/08/16

Walked 18 on Friday and rode 18 yesterday. Also did about an hour of tree trimming yesterday. This morning I hauled 2 loads of brush to the drop-off site and did more trimming. Then I cut the lawn a little later.

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
  • 10/10 Tabletop Hip Cars

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

4 Sets

  • 5 Dumbbell jump squats (20-25-30-35)

3 Sets

  • 8/8 Single-leg DB RDL to balance (35)
  • 10 Goblet squats (50)

3 Sets

  • 12 Glute bridges
  • 15 Band pull-aparts (red)

Then I did my golf drills.

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.