COMPLETE PERFORMANCEFree golfer's guide
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A short warm-up video and the full mobility guide golfers use to build the hip and thoracic rotation their swing actually depends on — read it right here or grab your free copy.
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A warm-up and mobility system for golfers who play to score — not just to get outside. Read the whole thing below, then keep a copy for the course.
On-course warm-up
5 minutes · no equipmentRun this before your first tee shot. It follows RAMP — Raise, Activate, Mobilise, Potentiate — the sequence golf research links to faster clubhead speed than walking up cold.
01
Raise + MobiliseStanding Torso Twists
Rotate through your mid-back while your hips stay quiet — the same thoracic rotation your downswing depends on.
20 total (10 per side)
02
Activate + MobiliseWalking Lunge, Overhead Reach
Opens the hip flexors and thoracic spine together — the two joints most linked to swing power and back health.
6 reps per side
03
MobiliseShoulder Pass-Throughs
Wide grip on a club or towel, pass overhead and behind without arching your back. Frees up the shoulders and lats.
10 forward, 10 back
04
ActivateBodyweight Squat to Reach
Sit into a squat, stand and reach tall — linking hips, core and shoulders before you take the club back.
10 reps
05
Potentiate5 Slow, 5 Fast Swings
Build from half speed to full. This potentiate step is what the research shows actually raises clubhead speed.
10 total reps
At-home drills
2–3x per week · 10 minutesA short mobility session between rounds keeps what the tee-box warm-up starts. Rotation first, then control, then load — mobility work sticks best when it's immediately reinforced with a stability drill in the same session.
01
RotationT-Spine Thread the Needle
From hands-and-knees, thread one arm under your torso, then rotate and reach it toward the ceiling. Builds the thoracic rotation tied to a smoother backswing and less compensation through the low back.
3 sets of 8 per side
02
ControlDead Bug
Flat back, knees bent at 90°, arms straight up. Slowly extend the opposite arm and leg, then return. Trains the core control that keeps your spine stable while your hips and shoulders rotate.
3 sets of 10 total reps
03
ControlSide Plank with Reach-Under
From a side plank, rotate your top arm under your body, then reach it back to the ceiling. Builds the anti-rotation strength that keeps your posture from breaking down through impact.
3 sets of 6–8 per side
04
LoadSingle-Leg RDL with Reach
Balance on one leg, hinge at the hip and reach toward the floor. Golf is a one-legged sport at impact — this builds the balance and glute control that stop you swaying off the ball.
3 sets of 6–8 per side
05
Rotation90/90 Hip Switch
Seated with knees bent 90° front and back, rotate through the hips to switch sides. Trains the hip rotation split every swing needs — a tight lead hip strongly predicts low back pain in golfers.
3 sets of 6 slow reps per side
06
LoadReverse Inchworm with Push-Up
Walk your hands out to a plank, perform one push-up, then walk back to your feet. Builds the shoulder stability and core connection that keep your swing sequence from breaking down under speed.
3 sets of 8 reps
A note on progress
If a move is pain-free but stays hard after 4–6 weeks of consistent work, that's a sign to get a movement screen rather than push through it — not every restriction responds to the same drill.
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