On Monday I walked 18 holes and yesterday I mowed 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 Half-kneeling 3-way Hip Opener
- 10/10 Hip airplanes (15# DB on hip)
Swing Rebuild – Phase 3-4
Connection & Integration
Day 2 — Ground Force + Light Rotation
4 Sets
- 5 Dumbbell jump squats (30-30-35-40s)
3 Sets
- 8/leg Single-leg DB RDL (45-45-50s)
- 8/side Cable woodchop, high-to-low (3)
3 Sets
- 8/side Half-kneeling cable chop (3)
- 12 Glute bridges (25)
Worked in the golf drills between sets and finished after the workout.
