Day: September 12, 2026

2026/09/12

Cut the lawn earlier today.

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 Hip airplanes

Swing Rebuild – Phase 3-4
Connection & Integration
Day 1 — Connection / Anti-Flip

3 Sets

  • 8/side Cable chest press with rotation (2)
  • 12 Band pull-aparts w/ 1-2 sec pause (blue)

3 Sets

  • 8/side Med ball rotational pass (15)
  • 6/side Renegade rows (35s)

2 Sets

  • 8/side 5 sec Pallof press hold (2 cable)
  • 10 Hammer curl (30)

I also started phase 3 of the golf drills and worked them in between sets and after.