Fit For Golf! Fit For Life!

⛳️ FRONT NINE: HOLE NO. 7
THORACIC ROTATION

Every golfer wants a bigger backswing, more separation and that “crack of the whip” that sends the ball farther. But useful rotation isn’t about forcing your body to turn—it’s about creating controlled movement while maintaining your golf posture.

Today’s first exercise is Torso Rotation in Golf Stance:

🏌️ Set up in your golf posture with a ball on the ground in front of you.

🏌️ Place a club horizontally behind your back at rib-cage level.

🏌️ Rotate your torso right and left while keeping your lower body relatively stable.

🏌️ As you turn, allow the end of the club to point down toward the ball.

This encourages the rib cage and upper back to rotate while you maintain posture—an important combination for making a full backswing and transferring energy efficiently into the downswing.

You can also place the club across the back of your shoulders if that position feels more comfortable. Move slowly, stay balanced and work within the range your body gives you—never force the turn.

More thoracic mobility can help you create a better turn, but mobility with control is what helps you use it in your golf swing.

This is just one exercise from Hole No. 7. Stay tuned for more from the Front Nine—or contact THE CLUB for the complete series!

⛳️ FRONT NINE: HOLE NO. 6
HIP FOCUS

Your hips need two important abilities in the golf swing: mobility and stability.

Today’s sample includes two movements:

1️⃣ Pelvic Rotation

This is part of the Titleist Performance Institute physical screen. Keeping your upper body as still as possible, try to turn your belt buckle—or belly button—right and left.

Can your pelvis rotate independently of your upper body?

That separation, or disassociation, is essential for sequencing, transferring energy and generating clubhead speed. If the pelvis and torso always move as one unit, creating an efficient, powerful swing becomes much more difficult.

2️⃣ Gate Openers

Lift one knee as high as comfortably possible, bring it across the midline, and then open it out to the side—moving the hip through internal and external rotation.

But don’t forget about the standing leg! While the lifted leg moves through its range of motion, the standing hip, foot and ankle must stabilize your entire body. That combination of mobility on one side and stability on the other is incredibly important for walking, balance—and golf.

Move slowly, stay tall and use a wall or golf club for support if needed.

This is just a sample from Hole No. 6. Stay tuned for more from the Front Nine—or contact THE CLUB for the complete series!

⛳️ FRONT NINE: HOLE NO. 4
CORE & UPPER-BODY STRENGTH

I may be standing on the 10th tee at the gorgeous Estancia Club—but today, we’re playing Hole No. 4 of the Front Nine!

A strong core and upper body help transfer energy from the ground, through the torso and arms, and ultimately into the clubhead. Strength is important—but so are stability, control and muscular endurance.

Today’s sample exercise is High-Kneeling Arm Pulses—Four Ways:

Palms down
Palms forward
Palms up
Palms back

Pulse for approximately 10–20 seconds in each position. It may look easy, but wait for that burn!

The high-kneeling position asks your core and hips to stabilize while the changing hand positions challenge the smaller muscles surrounding the shoulder blades and shoulder joints.
It’s a simple way to warm up the upper body, improve shoulder-girdle endurance and prepare the arms for repeated swings.

No equipment needed—perfect for the driving range, the gym or almost anywhere.

This is just one exercise from Hole No. 4. Stay tuned for more from the Front Nine—or contact THE CLUB for the complete series!

⛳️ FRONT NINE: HOLE NO. 3
LOWER-BODY STRENGTH

Power in the golf swing starts from the ground up—but many golfers simply don’t use their legs enough.

Strong, stable legs help you create force against the ground, transfer that energy through the body and produce a more powerful, controlled swing.

Today’s sample is the Squat Matrix: 10–8–6–4–2–1. The squat stays the same; only the pace changes.

Tempo is a powerful training variable. By changing the speed and time under tension, you can challenge the muscles in completely different ways—without adding weights or any equipment. It’s a simple example of adjusting the F**T principles: frequency, intensity, time and type.

This three-minute video is just one exercise from Hole No. 3. Try it at your own level, stay controlled and focus on good form.

Stay tuned for more from the Front Nine—or contact THE CLUB for the complete series!

⛳️ FRONT NINE: HOLE # 2
BALANCE & STABILITY

Exercise No. 1 looks simple—but closing your eyes changes everything!

Start with both feet planted and your eyes open. Then close your eyes and slowly turn your head from right to left. Next, bring your feet together and repeat: eyes open, then eyes closed with slow head turns.

Removing vision—and then adding head movement—challenges your vestibular and proprioceptive systems to work harder to determine where your body is in space.

This helps train the communication among your nervous system, muscles, joints, tendons, ligaments and fascia—all important for better balance, stability and movement.

Try it near a wall or sturdy support, move slowly, and only close your eyes if you feel safe.

This is just one sample from Hole #2.
Stay tuned for more from the Front Nine—or contact THE CLUB for the complete series!

🏌️ WELCOME TO THE FRONT NINE!

I’m bringing back my Front Nine exercise series—nine “holes,” each focused on a different part of golf fitness and healthy movement.

We’re starting with Hole No. 1: Joint Preparation.

First up: Neck CARs—Controlled Articular Rotations. Move slowly and explore the range of motion that feels comfortable for you. You don’t have to do every exercise I share—try them, notice what your body responds to, and save the ones that work best for you.

I’ll be sharing another exercise every day or two, so follow along and build your own golf-ready movement routine.

Want access to the complete Front Nine series or help choosing the exercises that are right for your body and your golf game? Send me a message or contact THE CLUB.

Play better. Move better. Live better. ⛳️