Standing Thoracic Rotation — 10 slow reps each side

Club or broomstick across shoulders, soft knees in golf posture. Rotate fully and hold 2–3 sec at end range. Breathe out as you turn. This IS your backswing and follow-through — own it. ✅ Knee safe.

Standing Hip Circle — 2 × 10 each direction each leg

Hold wall or TRX handle for light balance support. Lift one knee to hip height and draw slow, controlled circles. Standing knee soft. The most golf-specific move in the routine — trains hip mobility in the exact range you need at impact. ✅ Knee safe.

Thread the Needle — 60 sec each side

On all fours (pad under knees), slide one arm under your body and rotate the upper spine toward the floor. Breathe deeply and let the rotation deepen on each exhale. Opens thoracic spine — directly increases shoulder turn depth. ✅ Knee safe.

Cat-Cow — 8 slow reps

On all fours, exhale and arch the back up (cat), inhale and drop the belly down (cow). Slow and fluid — match movement to breath. Wakes up the entire spine and sets a calm rhythm for the session. ✅ Knee safe.

Glute Bridge — 3 × 12 slow reps

Lie on back, knees bent, feet flat. Drive hips up squeezing glutes, hold 2 sec at the top, lower slowly. Feel every rep — this isn't a grind, it's a deliberate activation. Weak glutes = swaying hips = missed shots. ✅ Knee safe.

90/90 Hip Stretch — 90 sec each side

Sit on floor, both legs at 90°. Sit tall, breathe deep, let the hips open gradually. The single best hip opener for golf — tight hips = blocked rotation = weak swing. ✅ Knee safe.

Child's Pose with Side Reach — 45 sec each side

From kneeling (pillow under knees), sit hips back toward heels and reach arms long to one side. Breathe into the stretch along your side body. Opens lats — tight lats = over-the-top swing. ✅ Knee safe — use padding.

Half-Kneeling Hip Flexor Stretch — 60 sec each side

Folded towel under back knee. Torso tall, gentle forward shift of the hips. Breathe slowly. Tight hip flexors = early extension = weak impact. ✅ Knee safe — always use padding.

Supine Spinal Twist — 45 sec each side

Lie on back, one knee crosses body to opposite side. Arm out, gaze the other way. Let gravity do the work — no forcing. Decompresses the spine and restores thoracic rotation. Great to end with. ✅ Knee safe.

Figure-4 Glute Stretch — 60 sec each side

Lie on back, cross ankle over opposite knee, gently pull uncrossed leg toward chest. Deep glute and hip opener. Breathe slowly. Tight glutes block hip rotation through impact. ✅ Knee safe — lying down, no load.

Chest Opener — 30 sec

TRX handles or doorframe — face away, one handle in each hand, arms back and slightly upward. Walk feet toward the anchor to deepen. Long slow breaths. Counters daily forward posture for a fuller shoulder turn. ✅ Knee safe.

TRX Rotational Row — 3 × 10 each side

Handles at shoulder height, stand sideways. Grip with both hands, lean back slightly, pull to chest while rotating torso away from the anchor. Slow and controlled — feel the rotation. Handles in hands only. ✅ Knee safe.

TRX Fallout — 3 × 8 reps

Face the anchor, arms extended forward at shoulder height, body angled back. Let arms travel up and overhead in a long smooth arc, keeping the body in a straight line. Handles in hands — feet on the floor. Trains the stretch-load of the backswing. ✅ Knee safe.

Dumbbell Romanian Deadlift — 3 × 10 reps

Soft knees only — no deep bend. Hinge from hips, dumbbells close to shins. Drive hips forward to stand. Slow on the way down. Same hip-hinge pattern as your downswing. Start light. ✅ Knee safe.

Dumbbell Lateral Raise — 2 × 12 reps

Light weight, arms to shoulder height only. Slow and controlled — no momentum. Shoulder stability for a consistent swing plane. ✅ Knee safe.

📅 Weekly Structure

2–3 days: Flow + Stretch + Movement (~30–35 min)

Daily option: Flow Sequence + Deep Stretches only (~20 min) — safe every day

Pre-round mental checklist. One thought per shot. Trust the process.