Day: September 7, 2026

2026/09/07

Yesterday I walked 18 holes and we played pickleball in the evening. This morning I trimmed and 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

  • 10/10 Tabletop Hip Cars
  • 10/10 Standing Hip Airplanes
  • 10/10 Hip Windshield Wipers (3 diff positions)

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

3 Sets

  • 10-10 Pallof press (cable 2 + 2.5#)
  • 10 Band-resisted good mornings (green + red)

3 Sets

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

3 Sets

  • 16 alt Bird dog (8s)
  • 30-40 sec/side Suitcase carry (70)