2026/09/15

Walked 18 on both Sunday and Monday.

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 Half-kneeling 3-way hip openers
• 10/10 Hip Windshield Wipers (3 diff positions)

Swing Rebuild – Phase 3-4
Connection & Integration
Day 2 — Ground Force + Light Rotation

4 Sets

• 5 Dumbbell jump squats (30-30-35-35)

3 Sets

• 8/leg Single-leg DB RDL (45)
• 8/side Cable woodchop, high-to-low (2-3-3)

3 Sets

• 8/side Half-kneeling cable chop (3)
• 12 Glute bridges (20)

Worked in the golf drills between sets and finished after the workout.