Mowed the lawn earlier today.
Warm-up
- 10 Hip hinge stretch
- 10 Thoracic rotations (both ways)
- 10 Hip rotations (both ways)
Mobility
- 30 90/90 Hip Openers
- 10/10 Hip Windshield Wipers (3 positions)
- 10/10 Fire Hydrants
Swing Rebuild – Phase 3-4
Connection & Integration
Day 1 — Connection / Anti-Flip
3 Sets
- 8/8 DB Step-ups (20″, 30# DBs)
- 12 Band pull-aparts w/ 1-2 sec pause (blue)
Instead of doing cable presses again I subbed in the step-ups for some lower body work.
3 Sets
- 8/side Med ball rotational pass (15)
- 6/side Renegade rows (45s)
2 Sets
- 8/side 5 sec Pallof press hold (2 cable)
- 10 Hammer curl (35s)
Did a bunch of golf practice drills as well.
