Nick Momrik

2026/09/12

Cut the lawn earlier today.

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 airplanes

Swing Rebuild – Phase 3-4
Connection & Integration
Day 1 — Connection / Anti-Flip

3 Sets

8/side Cable chest press with rotation (2)
12 Band pull-aparts w/ 1-2 sec pause (blue)

3 Sets

8/side Med ball rotational pass (15)
6/side Renegade rows (35s)

2 Sets

8/side 5 sec Pallof press hold (2 cable)
10 Hammer curl (30)

I also started phase 3 of the golf drills and worked them in between sets and after.

2026/09/11

Yesterday I walked 18 holes.

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 Hip Windshield Wipers (3 diff positions)
10/10 Tabletop Hip Cars

Did golf drills in between the mobility work and finished up before walking. This was the end of phase 2 of my swing rebuild and I played my best week of golf all year, which in encouraging.

Cardio

I did 30 minutes of walking on the TrueForm and went 3.53 km.

2026/09/09

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 Half-kneeling 3-way hip openers
10/10 Standing Hip Airplanes

I should have done some kind of hip measurement before I started all of this, because I feel like I’ve made significant progress.

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

4 Sets

4/4 Twisting Med ball slams (8)
3 Sets – 12 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 (45s, 20”)
50 sec Wall sit

3 Sets

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

Golf drills in between sets. Shot my best round of the year yesterday and tied my best ever at Sawmill, so things seem to be trending in the right direction. The balls I hit today were great too. I have fixed a few setup things, so that may have more to do with my ball striking right now.

2026/09/07

Yesterday I walked 18 holes and we played pickleball in the evening. This morning I trimmed and cut 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 Tabletop Hip Cars
10/10 Standing Hip Airplanes
10/10 Hip Windshield Wipers (3 diff positions)

Swing Rebuild – Phases 1-2 – Day 2
Anti-Early-Extension / Core Stability

3 Sets

10-10 Pallof press (cable 2 + 2.5#)
10 Band-resisted good mornings (green + red)

3 Sets

20 alt Dead bug (8s)
8-8 Wall-supported band squat-to-rotation (CS blue)

3 Sets

16 alt Bird dog (8s)
30-40 sec/side Suitcase carry (70)

Mixed golf drills in between sets.

2026/09/05

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.

2028/09/01

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

2026/08/30

Yesterday I spent 90 minutes at the chipping area and driving range. The trimmed and cut the lawn later.

Warm-up

10 Hip hinge stretch
10 Thoracic rotations (both ways)
10 Hip rotations (both ways)
10/10 Single leg glute bridges

Hip Mobility

30 90/90 Hip openers
10/10 Half-kneeling 3-way hip openers

Swing Rebuild – Phases 1-2 – Day 2
Anti-Early-Extension / Core Stability

3 Sets

10-10 Pallof press (cable 2)
10 Band-resisted good mornings (green + red)

3 Sets

20 alt Dead bug (0-5-5s)
8-8 Wall-supported band squat-to-rotation (CS blue)

3 Sets

16 alt Bird dog (0-5-5s)
30-40 sec/side Suitcase carry (70)

2026/08/28

Yesterday I walked 18 holes.

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
10/10 Tabletop Hip Cars

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

4 Sets

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

3 Sets

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

3 Sets

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

Then I did my golf drills.

2026/08/26

Cardio

I walked 30 minutes on the TrueForm and went 3.35 km.

Hip Mobility

30 90/90 Hip openers
10/10 Half-kneeling 3-way hip openers

Then I did my golf drills.

2026/08/25

Yesterday I walked 18 holes and earlier today I did my golf drills.

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

4 Sets

3/3 Twisting Med ball slams (10)
3 Sets – 10 steps/side Lateral band walks

3 Sets

8/8 Dumbbell step-ups (40s, 20”)
45 sec Wall sit

3 Sets

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

Hip Mobility

10/10 Standing Hip Airplanes
10/10 Hip Windshield Wipers
8/8 Tabletop Hip Cars