Mobility · Body
First-tee warm-up with just a club
For when there is no range. Start at the car or on the way to the tee, club as support. Squats getting deeper and a little faster with the arms up, some to the side. Lean on the club and tilt the pelvis, belt buckle up and down. Ankle and leg circles, and turn the leg in and out at the hip behind you. Arm across the chest with the other arm, gently, both sides. Club in front: helicopters and windscreen wipers for the wrists. Neck: head up and down and small half circles. Finish with 3-5 easy swings building in speed. Swings and circles, no long holds. Pain 3/10 or more: skip that part.
- Trains
- Hip mobility, Upper-back rotation
- Dose (suggestion)
- About 5 minutes before the first tee shot
- Count
- Parts done before the first tee shot, 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.