Week 1 – Day 1: Posterior Chain & Rotation

🏋️‍♂️ Daily Workout

Week 1 – Day 1: Posterior Chain & Rotation

This session builds the foundation of power through glutes, hamstrings, and rotational control. Finish with explosive medball work to simulate swing speed demands.
🎯
Focus
Rotation + Strength
🧱
Sets
3–4
⏱️
Rest
60–90s

🔥 Warm-Up

3-Way Hip Opener
2 rounds · 6 reps each direction/leg
Improves hip internal/external rotation and frontal plane range. Excellent for golfers lacking backswing depth or lead-side clearance.
Standing Cat Cow
2 rounds · 10 slow reps
Encourages spinal segmentation and thoracic mobility in golf posture. Great pre-swing primer.

💪 Workout

KB Romanian Deadlift (RDL)
3 sets · 8 reps @ RPE 7
Strengthens posterior chain for hip hinge power. Maintain neutral spine and soft knees.
KB Crossbody Front Rack Lunge
3 sets · 6 reps per leg
Trains anti-rotation, hip mobility, and leg strength. Maintain upright torso and avoid twisting under load.

⚡ Finisher

MB Split Stance Slam
3 rounds · 6 reps per side
Explosive rotation through the trunk simulates downswing mechanics. Emphasize ground reaction and follow-through.
Next

Project Two