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 Windshield Wipers (3 positions)
Swing Rebuild – Phase 3-4
Connection & Integration
Day 2 — Ground Force + Light Rotation
4 Sets
- 5 Dumbbell jump squats (30-35-35-40s)
3 Sets
- 8/leg Single-leg DB RDL (50s)
- 8/side Cable woodchop, high-to-low (3)
3 Sets
- 8/side Half-kneeling cable chop (3)
- 12 Glute bridges (25)
For both cable chops I used a piece of pipe with an eye hook on the end, connected to the cable. I’ll get out and mow the lawn.
