10/17/2026
Long week at the desk? These seven exercises can help you get moving before you head to the course.
The focus is simple: improve mobility through the hips and trunk, build stability, and get the upper and lower body working together.
1. QL Stretch
Helps address stiffness along your side so you can access the rotation and side bending your swing demands.
2. Bird Dog Row
Builds back strength while challenging you to keep your trunk and pelvis steady.
3. Deadbug Pallof Overhead
Builds core control as your arms move overhead, helping limit excessive movement through your lower back.
4. Half-Kneeling Internal/External Rotation Drill
Works on rotational mobility and control to help you get into—and move out of—positions throughout your swing.
5. 90/90 Hip Mobility with Leg Swing-Through
Builds hip rotation and control to help you load the trail hip and move through the lead side.
6. Pallof Press Bird Dog
Trains your core to resist unwanted rotation as your arms and legs move—useful for transferring force through your swing.
7. Side Bridge with Med Ball Squeeze
Builds stability through the side of your trunk and hips to help control your body as pressure shifts.
Use these before a round or as a reset after a long week of sitting.
Save this for your next warm-up.
