Day: September 1, 2026

2028/09/01

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 (3 diff positions)

Then I mixed some of my golf drills in between sets of the workout and finshed the rest after.

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

4 Sets

  • 3/3 Twisting Med ball slams (8)
  • 3 Sets – 10 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 (40-40-45s, 20”)
  • 45 sec Wall sit

3 Sets

  • 6 Dumbbell deadlifts (45-45-50s)
  • 2 Sets – 10/10 Side plank with hip abduction