Golf Mobility & Strength
An 8-week mobility-focused strength block for golfers. Trains thoracic, hip, and shoulder mobility alongside low-impact strength patterns across three sessions per week, with a programmed deload and peak-light finish. Suitable as a primer for higher-volume golf programs or for golfers prioritising movement quality.
Mobility-focused programming
Hip and thoracic mobility work
Shoulder mobility and stability
Low-impact strength building
Programmed deload
Program Details
Who Is This For?
Week 1
Mobility Flow
Phase 1 — Base — full-body mobility flow targeting thoracic, hip, and shoulder ranges of motion.
40 min7 exercises
Cat-Cow Stretch
2 sets × 10 each · Rest 30 sec
Thoracic Rotations
3 sets × 10 each side · Rest 30 sec
90/90 Hip Stretch
2 sets × 45 sec each · Rest 30 sec
World's Greatest Stretch
2 sets × 5 each side · Rest 30 sec
Thread the Needle
2 sets × 8 each side · Rest 30 sec
Hip Circles
2 sets × 10 each direction · Rest 30 sec
Shoulder Circles with Band
2 sets × 10 each · Rest 30 sec
Rest Day
Recovery day
0Core & Stability
Phase 1 — Base — core strength and anti-rotation stability — bird dog, dead bug, side plank, Pallof, glute bridge, and balance work.
35 min6 exercises
Bird Dogs
3 sets × 10 each side · Rest 45 sec
Dead Bug
3 sets × 10 each side · Rest 45 sec
Side Plank
3 sets × 30 sec each · Rest 30 sec
Pallof Press Holds
3 sets × 20 sec each side · Rest 45 sec
Glute Bridge Hold
3 sets × 30 sec · Rest 30 sec
Single-Leg Balance
3 sets × 30 sec each · Rest 30 sec
Rest Day
Active recovery
0Functional Strength
Phase 1 — Base — low-impact strength patterns — squat, step-up, push, pull, and loaded carry. RPE capped to keep sessions manageable for mobility-priority training.
45 min6 exercises
Goblet Squat
3 sets × 12 reps · Rest 60 sec
Step-Ups
3 sets × 10 each · Rest 45 sec
Band Pull-Aparts
3 sets × 15 reps · Rest 30 sec
Half-Kneeling Press
3 sets × 10 each · Rest 45 sec
Cable Rotation Press
3 sets × 12 each · Rest 45 sec
Farmers Carry
3 sets × 30m · Rest 60 sec
Rest Day
Rest Day
Week 2
Mobility Flow
Phase 1 — Base — full-body mobility flow targeting thoracic, hip, and shoulder ranges of motion.
40 min7 exercises
Cat-Cow Stretch
2 sets × 10 each · Rest 30 sec
Thoracic Rotations
3 sets × 10 each side · Rest 30 sec
90/90 Hip Stretch
2 sets × 45 sec each · Rest 30 sec
World's Greatest Stretch
2 sets × 5 each side · Rest 30 sec
Thread the Needle
2 sets × 8 each side · Rest 30 sec
Hip Circles
2 sets × 10 each direction · Rest 30 sec
Shoulder Circles with Band
2 sets × 10 each · Rest 30 sec
Rest Day
Rest day — recovery between sessions.
0Core & Stability
Phase 1 — Base — core strength and anti-rotation stability — bird dog, dead bug, side plank, Pallof, glute bridge, and balance work.
35 min6 exercises
Bird Dogs
3 sets × 10 each side · Rest 45 sec
Dead Bug
3 sets × 10 each side · Rest 45 sec
Side Plank
3 sets × 30 sec each · Rest 30 sec
Pallof Press Holds
3 sets × 20 sec each side · Rest 45 sec
Glute Bridge Hold
3 sets × 30 sec · Rest 30 sec
Single-Leg Balance
3 sets × 30 sec each · Rest 30 sec
Rest Day
Rest day — recovery between sessions.
0Functional Strength
Phase 1 — Base — low-impact strength patterns — squat, step-up, push, pull, and loaded carry. RPE capped to keep sessions manageable for mobility-priority training.
45 min6 exercises
Goblet Squat
3 sets × 12 reps · Rest 60 sec
Step-Ups
3 sets × 10 each · Rest 45 sec
Band Pull-Aparts
3 sets × 15 reps · Rest 30 sec
Half-Kneeling Press
3 sets × 10 each · Rest 45 sec
Cable Rotation Press
3 sets × 12 each · Rest 45 sec
Farmers Carry
3 sets × 30m · Rest 60 sec
Rest Day
Rest Day
Week 3
Mobility Flow
Phase 1 — Build — full-body mobility flow targeting thoracic, hip, and shoulder ranges of motion.
40 min7 exercises
Cat-Cow Stretch
2 sets × 12 each · Rest 30 sec
Thoracic Rotations
3 sets × 12 each side · Rest 30 sec
90/90 Hip Stretch
2 sets × 60 sec each · Rest 30 sec
World's Greatest Stretch
2 sets × 6 each side · Rest 30 sec
Thread the Needle
2 sets × 10 each side · Rest 30 sec
Hip Circles
2 sets × 12 each direction · Rest 30 sec
Shoulder Circles with Band
2 sets × 12 each · Rest 30 sec
Rest Day
Rest day — recovery between sessions.
0Core & Stability
Phase 1 — Build — core strength and anti-rotation stability — bird dog, dead bug, side plank, Pallof, glute bridge, and balance work.
35 min6 exercises
Bird Dogs
3 sets × 12 each side · Rest 45 sec
Dead Bug
3 sets × 12 each side · Rest 45 sec
Side Plank
3 sets × 40 sec each · Rest 30 sec
Pallof Press Holds
3 sets × 25 sec each side · Rest 45 sec
Glute Bridge Hold
3 sets × 40 sec · Rest 30 sec
Single-Leg Balance
3 sets × 40 sec each · Rest 30 sec
Rest Day
Rest day — recovery between sessions.
0Functional Strength
Phase 1 — Build — low-impact strength patterns — squat, step-up, push, pull, and loaded carry. RPE capped to keep sessions manageable for mobility-priority training.
45 min6 exercises
Goblet Squat
3 sets × 12 reps · Rest 60 sec
Step-Ups
3 sets × 12 each · Rest 45 sec
Band Pull-Aparts
3 sets × 18 reps · Rest 30 sec
Half-Kneeling Press
3 sets × 12 each · Rest 45 sec
Cable Rotation Press
3 sets × 15 each · Rest 45 sec
Farmers Carry
3 sets × 40m · Rest 60 sec
Rest Day
Rest Day
Week 4
Mobility Flow
Phase 1 — Peak — peak base-phase mobility work, slightly higher hold durations and rep counts.
40 min7 exercises
Cat-Cow Stretch
2 sets × 12 each · Rest 30 sec
Thoracic Rotations
3 sets × 12 each side · Rest 30 sec
90/90 Hip Stretch
2 sets × 60 sec each · Rest 30 sec
World's Greatest Stretch
2 sets × 6 each side · Rest 30 sec
Thread the Needle
2 sets × 10 each side · Rest 30 sec
Hip Circles
2 sets × 12 each direction · Rest 30 sec
Shoulder Circles with Band
2 sets × 12 each · Rest 30 sec
Rest Day
Rest day — recovery between sessions.
0Core & Stability
Phase 1 — Peak — peak base-phase core work, longer holds and higher rep counts.
35 min6 exercises
Bird Dogs
3 sets × 12 each side · Rest 45 sec
Dead Bug
3 sets × 12 each side · Rest 45 sec
Side Plank
3 sets × 40 sec each · Rest 30 sec
Pallof Press Holds
3 sets × 25 sec each side · Rest 45 sec
Glute Bridge Hold
3 sets × 40 sec · Rest 30 sec
Single-Leg Balance
3 sets × 40 sec each · Rest 30 sec
Rest Day
Rest day — recovery between sessions.
0Functional Strength
Phase 1 — Peak — peak base-phase strength work, slightly higher RPE within the low-impact cap.
45 min6 exercises
Goblet Squat
3 sets × 10 reps · Rest 75 sec
Step-Ups
3 sets × 10 each · Rest 60 sec
Band Pull-Aparts
3 sets × 15 reps · Rest 30 sec
Half-Kneeling Press
3 sets × 10 each · Rest 60 sec
Cable Rotation Press
3 sets × 12 each · Rest 60 sec
Farmers Carry
3 sets × 30m · Rest 75 sec
Rest Day
Rest Day
Week 5
Mobility Flow (Deload)
Deload Week — mobility work at reduced volume; quality reps over set count.
40 min7 exercises
Cat-Cow Stretch
8 each · Rest 30 sec
Thoracic Rotations
2 sets × 8 each side · Rest 30 sec
90/90 Hip Stretch
30 sec each · Rest 30 sec
World's Greatest Stretch
4 each side · Rest 30 sec
Thread the Needle
6 each side · Rest 30 sec
Hip Circles
8 each direction · Rest 30 sec
Shoulder Circles with Band
8 each · Rest 30 sec
Rest Day
Rest day — recovery between sessions.
0Core & Stability (Deload)
Deload Week — core work at reduced volume; controlled tempo, lower demand.
35 min6 exercises
Bird Dogs
2 sets × 8 each side · Rest 45 sec
Dead Bug
2 sets × 8 each side · Rest 45 sec
Side Plank
2 sets × 20 sec each · Rest 30 sec
Pallof Press Holds
2 sets × 15 sec each side · Rest 45 sec
Glute Bridge Hold
2 sets × 20 sec · Rest 30 sec
Single-Leg Balance
2 sets × 20 sec each · Rest 30 sec
Rest Day
Rest day — recovery between sessions.
0Functional Strength (Deload)
Deload Week — strength work at reduced volume and RPE; active recovery in the strength frame.
45 min6 exercises
Goblet Squat
2 sets × 8 reps · Rest 60 sec
Step-Ups
2 sets × 8 each · Rest 45 sec
Band Pull-Aparts
2 sets × 12 reps · Rest 30 sec
Half-Kneeling Press
2 sets × 8 each · Rest 45 sec
Cable Rotation Press
2 sets × 10 each · Rest 45 sec
Farmers Carry
2 sets × 20m · Rest 60 sec
Rest Day
Rest Day
Week 6
Mobility Flow
Phase 2 — Base — mobility flow reset post-deload, returning to working volumes.
40 min7 exercises
Cat-Cow Stretch
2 sets × 10 each · Rest 30 sec
Thoracic Rotations
3 sets × 10 each side · Rest 30 sec
90/90 Hip Stretch
2 sets × 45 sec each · Rest 30 sec
World's Greatest Stretch
2 sets × 5 each side · Rest 30 sec
Thread the Needle
2 sets × 8 each side · Rest 30 sec
Hip Circles
2 sets × 10 each direction · Rest 30 sec
Shoulder Circles with Band
2 sets × 10 each · Rest 30 sec
Rest Day
Rest day — recovery between sessions.
0Core & Stability
Phase 2 — Base — core work reset post-deload, returning to working volumes.
35 min6 exercises
Bird Dogs
3 sets × 10 each side · Rest 45 sec
Dead Bug
3 sets × 10 each side · Rest 45 sec
Side Plank
3 sets × 30 sec each · Rest 30 sec
Pallof Press Holds
3 sets × 20 sec each side · Rest 45 sec
Glute Bridge Hold
3 sets × 30 sec · Rest 30 sec
Single-Leg Balance
3 sets × 30 sec each · Rest 30 sec
Rest Day
Rest day — recovery between sessions.
0Functional Strength
Phase 2 — Base — strength work reset post-deload, returning to working RPEs.
45 min6 exercises
Goblet Squat
3 sets × 12 reps · Rest 60 sec
Step-Ups
3 sets × 10 each · Rest 45 sec
Band Pull-Aparts
3 sets × 15 reps · Rest 30 sec
Half-Kneeling Press
3 sets × 10 each · Rest 45 sec
Cable Rotation Press
3 sets × 12 each · Rest 45 sec
Farmers Carry
3 sets × 30m · Rest 60 sec
Rest Day
Rest Day
Week 7
Mobility Flow
Phase 2 — Peak — peak mobility work for the block, longer holds and fuller ranges.
40 min7 exercises
Cat-Cow Stretch
2 sets × 12 each · Rest 30 sec
Thoracic Rotations
3 sets × 12 each side · Rest 30 sec
90/90 Hip Stretch
2 sets × 60 sec each · Rest 30 sec
World's Greatest Stretch
2 sets × 6 each side · Rest 30 sec
Thread the Needle
2 sets × 10 each side · Rest 30 sec
Hip Circles
2 sets × 12 each direction · Rest 30 sec
Shoulder Circles with Band
2 sets × 12 each · Rest 30 sec
Rest Day
Rest day — recovery between sessions.
0Core & Stability
Phase 2 — Peak — peak core work for the block, highest demand on stability output.
35 min6 exercises
Bird Dogs
3 sets × 12 each side · Rest 45 sec
Dead Bug
3 sets × 12 each side · Rest 45 sec
Side Plank
3 sets × 40 sec each · Rest 30 sec
Pallof Press Holds
3 sets × 25 sec each side · Rest 45 sec
Glute Bridge Hold
3 sets × 40 sec · Rest 30 sec
Single-Leg Balance
3 sets × 40 sec each · Rest 30 sec
Rest Day
Rest day — recovery between sessions.
0Functional Strength
Phase 2 — Peak — peak strength work for the block at the low-impact RPE cap.
45 min6 exercises
Goblet Squat
3 sets × 10 reps · Rest 75 sec
Step-Ups
3 sets × 12 each · Rest 60 sec
Band Pull-Aparts
3 sets × 18 reps · Rest 30 sec
Half-Kneeling Press
3 sets × 12 each · Rest 60 sec
Cable Rotation Press
3 sets × 15 each · Rest 60 sec
Farmers Carry
3 sets × 40m · Rest 75 sec
Rest Day
Rest Day
Week 8
Mobility Flow (Peak Light)
Peak Light — mobility flow at consolidation volume, sharp and short.
35 min7 exercises
Cat-Cow Stretch
2 sets × 10 each · Rest 30 sec
Thoracic Rotations
3 sets × 10 each side · Rest 30 sec
90/90 Hip Stretch
2 sets × 45 sec each · Rest 30 sec
World's Greatest Stretch
2 sets × 5 each side · Rest 30 sec
Thread the Needle
2 sets × 8 each side · Rest 30 sec
Hip Circles
2 sets × 10 each direction · Rest 30 sec
Shoulder Circles with Band
2 sets × 10 each · Rest 30 sec
Rest Day
Rest day — recovery between sessions.
0Core & Stability (Peak Light)
Peak Light — core work at consolidation volume, fewer hold seconds, sharper reps.
30 min6 exercises
Bird Dogs
3 sets × 10 each side · Rest 45 sec
Dead Bug
3 sets × 10 each side · Rest 45 sec
Side Plank
3 sets × 30 sec each · Rest 30 sec
Pallof Press Holds
3 sets × 20 sec each side · Rest 45 sec
Glute Bridge Hold
3 sets × 30 sec · Rest 30 sec
Single-Leg Balance
3 sets × 30 sec each · Rest 30 sec
Rest Day
Rest day — recovery between sessions.
0Functional Strength (Peak Light)
Peak Light — strength work at consolidation volume, mid-rep, mid-RPE — quality over quantity.
35 min6 exercises
Goblet Squat
3 sets × 10 reps · Rest 60 sec
Step-Ups
3 sets × 10 each · Rest 45 sec
Band Pull-Aparts
3 sets × 15 reps · Rest 30 sec
Half-Kneeling Press
3 sets × 10 each · Rest 45 sec
Cable Rotation Press
3 sets × 12 each · Rest 45 sec
Farmers Carry
3 sets × 30m · Rest 60 sec
Rest Day
Rest Day