2026/09/09

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
• 10/10 Standing Hip Airplanes

I should have done some kind of hip measurement before I started all of this, because I feel like I’ve made significant progress.

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

4 Sets

• 4/4 Twisting Med ball slams (8)
• 3 Sets – 12 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 (45s, 20”)
• 50 sec Wall sit

3 Sets

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

Golf drills in between sets. Shot my best round of the year yesterday and tied my best ever at Sawmill, so things seem to be trending in the right direction. The balls I hit today were great too. I have fixed a few setup things, so that may have more to do with my ball striking right now.