Month: August 2026

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