Golf [P]rehab Program

It’s time to establish the prerequisites for golf! The exercises over the next 4 weeks aim to focus on the fundamental elements your body needs for all aspects of the game. Thoracic & hip mobility, building a strong base with the hip hinge, and core stability are a big emphasis here, let's get started!

Let’s not forget about neck rotation & that shoulder turn! More mobility exercises in the line up followed by new rolling patterns. Meanwhile, we continue to groove the hip hinge coupled with lower body & core stability exercises!

Craig’s favorite elbow, wrist, & hand pre-round warm up is shared followed up with some more challenging thoracic mobility drills. The rolling patterns transition to the lower body and the hip hinge changes emphasis to controlled pelvic tilts!

We attack the lats and adductors this week in terms of mobility. Meanwhile, there's more complexity to the core, hip, & shoulder stability exercises by adding various planes of movement!

Moving on to golf foundations! Now that you’ve worked on establishing the prerequisites, you can really focus on making progress with the foundations to a great swing. Get ready for more challenging mobility drills, med ball drills, and laying the groundwork for strength & speed adaptations! If you don’t have a med ball, you can use a towel throughout the program to get the same benefits!

If you can master this thoracic mobility drill you can feel confident with a big shoulder turn! We also introduce the shinbox position, which replicates the inversely related hip rotation your hips experience with the golf swing! Time to get to work

We continue to groove shoulder & thoracic mobility to ensure a big shoulder turn with your golf swing. Meanwhile, we make sure your hips are mobile and your scapular stability is on point. Last but not least, we start to add some speed to your med ball work!

You’re going to feel the burn in your shoulders and hips this week! Be ready to challenge yourself working on rotation mobility & stability, meanwhile the core & lower body exercises continue to progress in terms of complexity focused on grooving the frontal plane.

Strength is the emphasis now! You’ve laid the foundational groundwork, now it’s time to get strong so that you can get faster. Mobility is still prioritized, but be ready to get a serious full body workout!

Consider adding the first two exercises to your pre-round warm up routine! A lot of shoulder stability & core work this week, but don’t underestimate the hip exercises either! Be ready to feel the burn in the arch of your foot and the outside of your hip with the single leg exercises and the side plank variation!

Did you know nerve mobility can influence your flexibility in general? Don’t worry, we address this with the first exercise like we did last week. The med ball exercises are getting more complex, but more fun at the same time. We finish up with some serious full body strengthening exercises that emphasize core stabilization the entire time!

At this point most of the exercises are unilateral to help address any side-to-side strength & stability issues, this will help you learn more about your body! Meanwhile, we’re getting your body feeling more comfortable with twisting & bending under resistance because this is what your body needs to be able to tolerate with the golf swing!

You got a need for speed? Over the next 4 weeks the emphasis will be throwing & moving things fast! Perform every exercise & movement with the intention of moving fast and you’ll be priming your body to perform on the links!

We’re adding more complexity & variation to the med ball drills while getting you swinging some weights around! Be ready to feel the burn in your shoulders & your core with the rest of the programming!

More and more golf specific exercises are being added to the mix that focus on pushing & pulling and rotating! It’s also time to tackle the Turkish get-up! Have fun this week as you’re getting close to the end!

You’ve made it! Have fun this week and reflect on all of the exercises you’ve learned (there’s new ones today too!). You have an understanding of what your body and your game needs, use this program and the exercises to your advantage!