Month: September 2026

On Thursday I walked 18 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

• 8/8 Tabletop Hip Cars
• 30 90/90 Hip openers

Swing Rebuild – Phases 1-2
Day 1 – Ground Force

4 Sets

• 5 Dumbbell jump squats (25-30-30-35)

3 Sets

• 8/8 Single-leg DB RDL to balance (40-40-45)
• 10 Goblet squats (60-60-62)

3 Sets

• 12 Glute bridges (20)
• 15 Band pull-aparts (blue)

I worked my golf drills in between the workout today.

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

Then I mixed some of my golf drills in between sets of the workout and finshed the rest after.

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

4 Sets

• 3/3 Twisting Med ball slams (8)
• 3 Sets – 10 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 (40-40-45s, 20”)
• 45 sec Wall sit

3 Sets

• 6 Dumbbell deadlifts (45-45-50s)
• 2 Sets – 10/10 Side plank with hip abduction