Mobility · Body
Dynamic warm-up, 8 minutes
Watch the videoUse a club or alignment stick as support and keep moving the whole time. 1) Calf raises, all toes on the ground going up. 2) Mini squats with heels down and chest tall. 3) Leg swings forward and back, then in and out, upper body still and tall, both legs. 4) Straight-arm circles: 10 small, medium and as big as you can forward, then backward. 5) Arms out, palms forward, turn the head slowly while the body stays still. 6) Club hanging in front: turn to the top to your non-dominant side first (left for a right-hander), then the other way, letting the hips move. 7) Same turn, but push off the ground and stand up onto the lead leg in the finish. Then go straight to the shots. No static holds before hitting. Pain 3/10 or more: skip that part.
- Trains
- Hip mobility, Upper-back rotation, Balance
- Dose (suggestion)
- 1 round, about 8 minutes, 10 per part and side
- Count
- Parts done in order, out of N
- Stop signal
- Stop: pain 3 out of 10 or more, pain spreading into an arm or leg, numbness, or more pain the next morning.