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Exercise Library
Every movement demo in the DRVN training system — filmed by Golf WOD, organized by equipment and movement pattern. Pull up a demo mid-session, share it with a client, or build workouts from it.
180 Jumps
A vertical jump with a 180 degree turn in the air, training rotary power and controlled landings.
3-Step
A three-position mobility sequence that links stretches into one flowing pattern for an efficient warm-up.
Air Squat
The basic unloaded squat. Builds leg strength and hip mobility that support posture and ground force in the swing.
All 4's Hip Circles
Quadruped hip circles. A hip mobility drill that opens rotation for a deeper turn and better lower body action.
Assisted Pull Ups
Band or machine assisted pull ups. Builds the lat and upper back strength that controls the club and protects the shoulders.
Back Extensions
Trunk extensions that strengthen the low back, glutes, and hamstrings, the muscles that hold golf posture.
Band Activator Squat
Band-resisted squat that builds the leg and hip strength golfers use to push into the ground.
Band ATYT
Banded A, T, Y, T raise series that strengthens the shoulder blades and upper back for durable swing posture.
Band Bent Over Row
Hip-hinged band row that builds the upper back and lats while the golfer holds a loaded hinge position.
Band Core Pull Down
Band pull-down driven by the trunk, linking the lats and core so force moves through the midsection.
Band CS 90/90
Banded 90/90 drill that trains controlled rotation from a fixed position.
Band CS Archer
Archer-style band pull, one arm holds long while the other draws back, building single-arm pulling strength with upper-back turn.
Band CS Face Pull
Band face pull variation that strengthens the rear shoulders and mid back to support setup posture.
Band CS Front Raise
Band front raise that builds shoulder strength and control through the arc the arms travel in the swing.
Band CS Golf Swing
Band-resisted golf swing pattern that loads the actual swing motion to build rotational speed and sequencing.
Band CS Lat Pull Down
Band lat pull-down variation that builds the lats, the engine that links the arms to the trunk in the downswing.
Band CS Lateral Step
Banded lateral step that loads the hips side to side, training the pressure shift the swing runs on.
Band CS Press
Band press that builds pushing strength while the trunk holds its stance steady against the load.
Band CS Reverse Fly
Band reverse fly that strengthens the rear shoulders and upper back to hold posture through the round.
Band Deadlift
Band deadlift that patterns the hip hinge, the base of golf posture and ground-force production.
Band Deadlift To Row
Hinge into a row in one flow, building the posterior chain and upper back that hold golf posture under load.
Band Face Pull
Band face pull for the rear shoulders and upper back, the muscles that keep golf posture tall.
Band Front Raise
Band front raise that strengthens the shoulders through the elevation the arms use in the swing.
Band Good Morning
Band good morning that loads the hamstrings and glutes in a hinge, the posture engine of the swing.
Band Lat Pull Down
Band lat pull-down that strengthens the lats, the muscles connecting the arms to the trunk in the swing.
Band Pallof Glute Bridge
Glute bridge with a Pallof hold, building hip extension while the core resists rotation.
Band Pallof Leg Extensions
Pallof hold with legs extending, forcing the core to resist rotation while the lower body moves.
Band Pallof Press
Anti-rotation press that teaches the trunk to resist twist, the stability side of separation.
Band Reverse Squat
Band squat variation with a reversed line of pull, keeping constant tension on the legs and hips.
Band Rotational Pull
Rotational band pull that trains the trunk to turn and pull as one, building downswing separation and speed.
Band Split Squat
Band split squat that builds single-leg strength and balance, the base for a stable weight shift.
Band Split Stance Pec Fly
Split stance band fly that builds the chest while the staggered base keeps the trunk stable.
Band Split Stance Press
Split stance band press that pairs pushing strength with a trunk that refuses to rotate.
Band Split Stance Reverse Fly
Split stance band reverse fly for the rear shoulders and upper back, with a base that adds a balance demand.
Band Split Stance Row
Split stance band row that builds the upper back while the staggered base resists the pull of rotation.
Band Step To Press
Step into a band press, linking a weight shift to force delivery the way the downswing does.
Band Superman
Banded prone extension drill that activates the posterior chain and upper back muscles that hold golf posture.
Band Swing Elevation
Band-loaded swing drill that adds resistance to the swing motion to build rotational speed.
Band Triceps
Band triceps extension that builds the arm strength behind a stable trail-arm delivery through impact.
Barbell Back Squat
Loaded squat with the bar on the upper back. Builds the lower body strength golfers use to push force into the ground.
Barbell Bent Over Row
Hinged barbell row. Builds pulling strength and an upper back that holds golf posture under fatigue.
Barbell Good Morning
Barbell hip hinge with the bar on the back. Strengthens the hamstrings and glutes that hold spine angle in the swing.
Barbell Hang Clean
Explosive clean caught from the hang position. Builds the fast hip extension that transfers to clubhead speed.
Barbell Hang Clean Pull
Clean pull from the hang position. Trains explosive hip extension without the catch, the engine behind clubhead speed.
Barbell Hip Thrusts
Glute bridge loaded with a barbell across the hips. Builds hip extension power without loading the spine.
Barbell Pendlay Row
Strict row from a dead stop on the floor each rep. Builds upper back strength while the trunk holds a deep hinge.
Barbell Power Clean
Full clean from the floor caught in a partial squat. A classic power lift for producing force fast from the ground.
Barbell Push Press
Overhead press started with leg drive. Teaches the lower body to start the movement and the arms to finish it.
Barbell Reverse Lunge
Barbell lunge stepping backward. Builds the single leg strength and control golfers need in the trail and lead leg.
Barbell Snatch
Barbell lift from the floor to overhead in one motion. The fastest expression of total body power in the gym.
Barbell Split Stance Trap Deadlift
Trap bar deadlift pulled from a split stance. Loads the hinge one side at a time, the way the swing loads the body.
Barbell Strict Press
Standing overhead press with no leg drive. Builds shoulder strength and a trunk that resists arching under load.
Barbell Sumo Deadlift
Wide stance deadlift with the hands inside the knees. Builds hip strength through a more upright pull.
Barbell Trap Deadlift
Deadlift with a trap bar, neutral grip, centered load. A base strength lift and one of the five DRVN fitness tests.
Barbell Trap Deadlift Heavy
Trap bar deadlift loaded heavy for low reps. Builds max strength in the pattern used for the DRVN deadlift test.
Barbell Trap Jump
Loaded jump holding a trap bar. Converts deadlift strength into the vertical power golfers use against the ground.
Bird Dog
Opposite arm and leg reach from all fours, building the core stability that keeps posture steady while the limbs move.
Box Jump
Jump onto a box. Trains explosive triple extension, the hip and leg drive golfers turn into clubhead speed.
Broad Jumps
Standing long jumps for horizontal power. Trains explosive hip extension and the ability to absorb force.
Bulgarian Split Squat
Rear foot elevated single leg squat. Builds one leg strength and stability for loading each side of the swing.
Burpees
Full body ground to standing conditioning. Builds the engine that keeps swing quality high late in a round.
Cable Core Pull Down
Cable pull-down powered by the trunk, teaching the core and lats to deliver force as one unit.
Cable Face Pull
Cable face pull that builds the rear shoulders and shoulder-blade muscles that keep the chest up at address.
Cable Impact
Cable drill built around the impact position, loading the trunk and lead side where the swing delivers force.
Cable Split Rotational Row
Split stance cable row with rotation, pairing a strong pull with the torso turn of the downswing.
Cable Split Stance Press
Split stance cable press that builds pushing strength while the trunk resists being turned by the load.
Cable Split Stance Reverse Fly
Split stance cable reverse fly for the rear shoulders, with a narrow base that makes the trunk stabilize.
Cable Split Stance Torso Rotation
Split stance cable rotation that strengthens the turning muscles of the swing under steady load.
Cable Step To Lateral
Cable drill stepping into a lateral move, training the pressure shift that starts the downswing.
Cable Step To Release
Cable drill stepping into a rotational release, linking the weight shift to the delivery of speed.
Cardio Bike
Steady or interval work on a stationary bike. Low impact conditioning that builds the aerobic base for golf.
Cardio Echo
Intervals on the Echo bike. Full body, low impact conditioning that builds work capacity for golf.
Cardio Row
Rowing machine conditioning. Builds the aerobic engine while strengthening the legs, hips, and upper back.
Cardio Ski
Ski erg conditioning. Builds work capacity through a repeated hinge and a hard pull down with the lats and core.
Cat Cow
Slow spinal flexion and extension on all fours, restoring the segmental spine motion that golf posture is built on.
Club Cat Camel
Cat camel spinal waves done with a golf club, mobilizing the spine while giving concrete feedback on neutral posture.
Club Good Morning
A hip hinge performed holding a golf club, grooving the same bend and posture used at address.
Club Rotational Split Squat
A split squat holding a golf club with a trunk rotation, pairing single leg strength with a controlled turn.
Club Wrist Rolls
Wrist circles with a golf club, building the wrist mobility and control that hinge, release, and face control depend on.
Cobra To Prayer
Flow from cobra extension back into a prayer stretch, cycling the spine through extension and flexion with the breath.
Crunch
Basic trunk flexion for abdominal strength. Simple core work that supports posture and protects the spine.
Dead Hang
Hanging from a bar. Builds grip strength and opens the shoulders and lats, both valuable for golfers.
Deadbugs
Supine opposite arm and leg lowers with a braced trunk, building the core control that holds posture through the swing.
Deep Lunge
Long lunge hold that opens the hip flexors, feeding the hip extension and pelvic rotation a full turn requires.
Depth Jump
Step off a box, land, and jump again immediately. Trains reactive strength and fast ground contact for speed.
Drop Jump
Drop from a box and land with control. Trains landing mechanics and the leg stiffness that supports speed work.
Drop Stabiliser
A drop to a controlled, stuck landing. Trains the ability to absorb force fast and hold a stable base.
Dumbbell Alternating Bench
A dumbbell bench press performed one arm at a time, building pressing strength with an added trunk stability demand.
Dumbbell Alternating Carry
A loaded carry that switches sides, training grip, trunk stiffness, and posture under a shifting load.
Dumbbell Alternating Snatch
An explosive dumbbell lift to overhead, alternating hands each rep, building total body power and hip drive.
Dumbbell Bench Press
The classic dumbbell pressing lift for upper body strength and the chest and shoulder durability golfers need.
Dumbbell Bent Over Row
A hip hinge hold with a rowing pull, building the upper back strength that supports golf posture.
Dumbbell Biceps Curls
Simple elbow flexion strength work that supports grip and elbow durability through high swing volumes.
Dumbbell CB Bulgarian Split Squat
A rear-foot-elevated split squat with a specific dumbbell hold, loading one leg at a time with a balance challenge.
Dumbbell Clean And Jerk
A dumbbell clean to the shoulders and explosive drive overhead, training total body power from the ground up.
Dumbbell Farmer Carry
Walking with a heavy dumbbell in each hand, the simplest way to build grip strength and trunk stiffness for golf.
Dumbbell Front Raise
A raise to the front that strengthens the shoulders and builds the control to move the arms without the trunk compensating.
Dumbbell Hang Cleans
An explosive pull from the hang position to the shoulders, training the hip snap that powers the downswing.
Dumbbell Hang Snatch
One explosive move from the hang to overhead lockout, building the rate of force golfers turn into clubhead speed.
Dumbbell Hip Separator
A drill that trains the hips to move independently of the upper body, the separation that stores and releases swing speed.
Dumbbell Incline Press
A dumbbell press on an incline bench, building upper chest and shoulder strength through a shoulder-friendly path.
Dumbbell Incline Row
A chest-supported dumbbell row on an incline bench that isolates the upper back without loading the lower back.
Dumbbell Jumps
Jumping with dumbbells in hand, straight ground-force power work that carries over to clubhead speed.
Dumbbell Lateral Raise
A side raise that builds the shoulder muscles protecting the joint through high swing and practice volume.
Dumbbell Oblique Tilt
A weighted side-tilt movement for the obliques, the muscles that control side bend and protect the spine in the swing.
Dumbbell Overhead Lunge
A lunge with the dumbbell held overhead, combining single leg strength with shoulder and trunk stability.
Dumbbell Power Jerk
A quick dip and explosive leg drive that sends the dumbbells overhead, training fast force transfer from ground to hands.
Dumbbell Pull Over
A lying dumbbell pull over that strengthens the lats through a long overhead range golfers can actually use.
Dumbbell RDL
The Romanian deadlift, the foundational hip hinge for the hamstring and glute strength behind posture and ground force.
Dumbbell RDL Rotation
A Romanian deadlift paired with a rotation, linking hip hinge strength to the turn golf actually uses.
Dumbbell Reverse Fly
A rear-shoulder and upper-back raise that balances pressing work and supports golf posture.
Dumbbell Rotational Chop
A diagonal chopping rotation with a dumbbell, directly training the trunk rotation and separation of the golf swing.
Dumbbell Rotator Cuff
Targeted rotator cuff strengthening that keeps the shoulders healthy through high swing volumes and speed work.
Dumbbell Shoulder Shrugs
Dumbbell shrugs for the upper traps, supporting neck and shoulder durability and loading the grip hard.
Dumbbell Single Carry
A carry with one dumbbell, forcing the trunk to resist side bend. Core strength you can walk with.
Dumbbell Single Deadlift
A single-sided dumbbell deadlift that builds hinge strength with an added balance and stability demand.
Dumbbell Split Jerk
An explosive overhead drive caught in a split stance, pairing leg power with a stable staggered-stance finish.
Dumbbell Split Stance Clean & Press
A dumbbell clean and press from a staggered stance, building power while the lower body braces asymmetrically.
Dumbbell Step Up
A dumbbell step up building single leg strength and drive, the lead-leg engine of the golf swing.
Dumbbell Suitcase Bulgarian Split Squat
A rear-foot-elevated split squat with one dumbbell held at the side, adding an anti-lean core demand to single leg work.
Dumbbell Suitcase Lunges
Lunges with one dumbbell held at the side, pairing single leg strength with anti-lean trunk control.
Dumbbell Switch Drop
A fast dumbbell drill built around a quick drop and switch, training reactive speed and control under a moving load.
Dynamic Separations
Dynamic drill rotating pelvis and torso independently, training the separation that stores and releases swing speed.
Dynamic Windmill
Moving windmill rotations that open the thoracic spine, feeding shoulder turn without stressing the lower back.
Glute Bridge
Floor bridge for glute strength. Teaches hip extension, the engine of the downswing, without loading the spine.
Hamstring Triangle
Triangle-style hamstring stretch that restores the posterior chain length a stable, hinged golf posture depends on.
Heel Kicks
Dynamic heel-to-glute kicks that warm up the quads and knees and prep the legs for rotation and speed work.
Hip Thrusts
Shoulder elevated hip extension. Builds the glute strength and power behind hip drive through impact.
Jumping Lunges
Alternating explosive lunges. Builds single leg power and the ability to switch legs and land with control.
Kettlebell Alternating Row
Single-arm rows performed alternately, building pulling strength and trunk stability against a shifting load.
Kettlebell Asymmetric Flow
A linked sequence of kettlebell moves under one-sided load, training stability and control through changing positions.
Kettlebell Bottoms Up Carry
Walking with the kettlebell held upside down, building grip strength and the shoulder stability behind club control.
Kettlebell CB Lunge
A loaded lunge variation that builds single-leg strength and control for a stable lower body in the swing.
Kettlebell Deadlift To Squat
A combo linking a kettlebell deadlift into a squat, training the hip hinge and squat patterns in one sequence.
Kettlebell Double Deadlift
A deadlift with two kettlebells, loading the hinge heavier to build the posterior chain strength behind ground force.
Kettlebell Floor Press
A press done lying on the floor, building upper body pushing strength with the shoulder in a safe range.
Kettlebell Global Rotations
Kettlebell rotation work through large ranges, training the hips and trunk to turn together under load.
Kettlebell Goblet Squat
The base kettlebell squat, held at the chest, building leg strength and the hip mobility to load the ground.
Kettlebell Hang Snatch
An explosive pull from the hang to overhead, training the fast hip extension that drives clubhead speed.
Kettlebell Jumping Rotational Lunges
Explosive lunge switches with rotation, building lower body power and control under fast changes of direction.
Kettlebell Lateral Lunges
Side-to-side lunges under load, building the lateral hip strength behind the weight shift in the golf swing.
Kettlebell Lateral Swing
A swing variation with lateral movement, adding side-to-side weight shift to the hinge power pattern.
Kettlebell Plank Saw
A moving plank with a slow, controlled shift, building the core endurance that holds golf posture.
Kettlebell Push Press
An overhead press driven by the legs, teaching force transfer from the ground up through the trunk and arm.
Kettlebell Push Pull Flow
A linked sequence of pushing and pulling kettlebell moves, training the upper body and trunk through changing demands.
Kettlebell Reach Swing
A swing variation that adds a reach, pairing hinge power with extra range and control through the movement.
Kettlebell Reverse Lunges
Stepping back into a lunge under load, building single-leg strength and balance for a stable lower body.
Kettlebell Rotational Clean And Press
A clean and press with rotation, linking ground force, trunk turn, and an overhead finish in one power sequence.
Kettlebell Rotational Flow
A linked sequence of rotational kettlebell moves, training the hips and trunk to turn under load through changing positions.
Kettlebell Rotational Swing
A swing with rotation added, blending hinge power with the trunk turn and separation the golf swing runs on.
Kettlebell Rotational Switch Press
A rotational press that switches sides, combining trunk turn with overhead pressing and side-to-side control.
Kettlebell Single Arm Swing
The kettlebell swing done one arm at a time, adding grip demand and anti-rotation work to hinge power.
Kettlebell Single Seated Press
A one-arm press from a seated position, isolating shoulder strength and trunk stability with no help from the legs.
Kettlebell Split Stance Deadlift
A hinge with the feet split front to back, loading one hip at a time to build single-side strength and balance.
Kettlebell Split Stance Press
An overhead press from a split stance, building pressing strength while the hips and trunk stabilize a narrow base.
Kettlebell Split Stance Rotational Swing
A rotational swing from a split stance, training hip power and trunk turn on a base that mirrors golf's weight shift.
Kettlebell Step To Swing
A swing set up with a step into it, adding dynamic weight shift and timing to the hinge power pattern.
Kettlebell Swing
Explosive hip hinge that builds the posterior-chain snap behind ground-up power in the swing.
Kettlebell Switch
A swing-based drill that switches hands between reps, adding grip, timing, and coordination to hinge power.
Kettlebell Torque Lunge To Press
A lunge paired with a rotational press, linking lower body strength, trunk turn, and an overhead finish.
Kettlebell Torque Step Ups
A step up with a rotational element, building single-leg drive and trunk control in one combined movement.
Knee Pull Rotation
A knee pull paired with a trunk rotation, opening the hips and spine together in one linked stretch.
Landmine Lateral March
Marching sideways while holding the landmine. Loads the trunk and hips to resist rotation while on the move.
Landmine Lateral Squats
Side to side squat holding the landmine end. Builds hip mobility and single leg strength in the frontal plane.
Landmine Meadow Row
One arm row gripping the landmine sleeve from a staggered hinge. Builds lat and upper back strength one side at a time.
Landmine Rotational Clean & Press
Landmine clean flowing into a rotational press. Links lower body rotation to an explosive one arm finish.
Landmine Rotational Push Press
One arm landmine press driven by leg drive and hip rotation. Trains ground up force transfer like the swing.
Landmine Rotations
Standing rotations moving the bar arc to arc with long arms. Direct rotary training for the hips and trunk.
Landmine Single Arm Press
One arm press along the landmine arc. Shoulder friendly pressing while the trunk resists twisting.
Landmine Split Jerk
Explosive dip and drive into a split stance catch on the landmine. Trains fast force production and a stable landing.
Landmine Split Stance Rotation
Landmine rotation performed from a split stance. Isolates trunk rotation while the lower body stays quiet.
Landmine T-Row
Landmine row variation pulled to the torso from a hinge. Builds the upper back strength that holds golf posture.
Landmine Thruster
Front squat into a press in one motion on the landmine. Total body work that moves force from the ground up.
Lat Bounds
Lateral bounds from leg to leg. Trains side to side power and single leg landings, key for pressure shift.
Lateral Squats
Side to side squats over a wide stance. Builds frontal plane strength and the hip and groin mobility a full turn needs.
Loading Step To Swing
A step into the trail side followed by a swing motion. Grooves the load and shift sequence that starts the downswing.
Lunge To Overhead Tilt
A lunge with the arms overhead and a side tilt. Pairs lower body stability with the trunk mobility a full turn needs.
Lunge With Rotation
A lunge combined with a trunk rotation over the front leg. Trains rotation on a stable single leg base.
Lunges
The basic lunge. Builds single leg strength, balance, and hip stability that anchor both sides of the swing.
Lying Leg Raise
Lying leg raises for the lower abs and hip flexors. Builds the pelvis control that holds posture in the swing.
Lying Separation
Lying drill rotating the lower body under a still upper body, building the pelvis-torso separation the swing runs on.
Med Ball CS Side Step
Lateral step into a rotational med ball throw, training how the weight shift loads and releases speed for the swing.
Med Ball Decel Jump
Jump with a med ball and stick the landing, training the braking strength that turns body speed into clubhead speed.
Med Ball Deceleration Drop
Drop-and-catch med ball work that trains rapid force absorption, the braking side of speed that protects the body.
Med Ball Dynamic Step To Press
Step into an explosive med ball chest press, linking lower body momentum to upper body power like the downswing does.
Med Ball Dynamic Step To Slam
Step into a full-body med ball slam, teaching the golfer to build momentum from the ground and release it in one sequence.
Med Ball Explosive Sit Up
Fast med ball sit ups that build concentric trunk power, the ability golfers use to whip the torso through impact.
Med Ball Lateral Flow
Continuous lateral med ball work linking side-to-side weight shift with rotation, mirroring the swing's pressure flow.
Med Ball RDL To CB Slam
Hinge into an RDL, then finish with a med ball slam, tying posterior chain loading to an explosive release.
Med Ball Rebounding
Quick catch-and-throw med ball reps that train reactive power, the fast force redirection golfers use in transition.
Med Ball Rotational Split Squats
Split squats with a med ball rotation, building lower body strength under a turning trunk like the swing demands.
Med Ball Sit Ups
Med ball loaded sit ups that build the trunk strength anchoring posture and torso control through the swing.
Med Ball Split Stance
Med ball power work from a split stance, isolating clean rotation over a set base without a big weight shift.
Med Ball Split Stance Wall Slam
Rotational wall slam from a split stance, training trunk speed and hip-shoulder separation over a stable lower body.
Med Ball Standing Chest Press
Explosive standing med ball chest press, training the golfer to push force from the ground through the trunk and arms.
Med Ball Transverse Slam
Rotational med ball slam across the body, building the hip and trunk speed that drives the club through impact.
Med Ball Up And Over
Med ball throw that travels up and over, training full-body extension and power transfer from the ground up.
Med Ball Vertical
Vertical med ball power work, training the leg drive and ground force that feed clubhead speed.
Mountain Climbers
Fast alternating knee drives from a plank. Conditions the whole body while the trunk holds stable.
Neck Tilt
Slow side-to-side neck tilts that free the neck so the shoulders can turn fully under a steady head.
Nordic Short
A shortened range Nordic hamstring curl. Builds eccentric hamstring strength with a more manageable lever.
Nordics
Full Nordic hamstring curls. Eccentric hamstring strength for knee durability and lower body braking.
Open Book
Side-lying thoracic rotation that opens the mid back so the shoulders can turn fully without dragging the hips along.
Overhead Squat
A squat with the arms held overhead. Exposes and trains mobility and trunk control from shoulders to ankles.
Pec Hold
Static pec stretch hold that opens the chest, freeing the arms and shoulders to swing on a full arc.
Pigeon
Classic pigeon stretch for the glutes and deep hip rotators, restoring the hip rotation that powers the turn.
Plank
The front plank. Baseline trunk stiffness that keeps the spine stable while the hips and shoulders move.
Plyo Bulgarian Split Squat
An explosive rear foot elevated split squat. Adds jump power to a single leg strength pattern.
Plyo Push Up
Explosive push ups with the hands leaving the floor. Builds upper body power for a faster delivery of the club.
Pogo Hops
Quick stiff ankle hops. Builds lower leg spring and fast ground contact that feed jump and swing speed.
Posture Power Rotations
Fast trunk rotations performed while holding golf posture. Trains rotary speed without losing spine angle.
Pull Ups
Strict pull ups. Upper back and lat strength that stabilize the shoulders and support club control.
Push Up Mountain Climber
A push up followed by mountain climbers. Combines upper body pushing with trunk stability and conditioning.
Push Ups
The standard push up. Pressing strength and trunk stiffness in one movement, a base for upper body power.
Raised Prayer
Prayer stretch with the arms elevated, opening the lats and thoracic spine that a full overhead turn depends on.
Raised Rear Quad
Rear-foot-elevated quad and hip flexor stretch, opening the front of the hip so the pelvis can extend and rotate.
RDL To Rotation
A Romanian deadlift hinge followed by a trunk rotation. Links hip hinging to rotation, the golf sequence in slow motion.
Reverse Nordics
Kneeling backward lean for the quads. Eccentric quad strength and length for knee health and a stable lower body.
Rotational Box Jump
A box jump with a rotation added in the air. Combines vertical power with rotation, like the swing itself.
Rotational Chop
A high to low chopping rotation. Trains the core through the diagonal patterns the downswing uses.
Rotational Lunge To Step
A rotational lunge that flows into a step. Trains lower body rotation with a moving base of support.
Rotational Separator
A drill that turns the upper body against a stable lower body. Trains the hip to shoulder separation that creates speed.
Rotational Split Squat
A split squat with a trunk rotation added. Builds single leg strength while the trunk learns to turn over a stable base.
Russian Twists
Seated trunk rotations. Oblique strength and rotational endurance for the muscles that turn the swing.
Seated Box Jump
A box jump starting from a seated position. Trains pure explosive power with no countermovement to help.
Seated Hip
Seated hip stretch for the glutes and hip rotators, protecting the pelvic rotation the swing needs in both directions.
Shoulder Distraction
Gentle shoulder distraction that gives the joint space and restores the overhead range a full arm swing needs.
Shoulder Lift Offs
Hand lift-offs that build active shoulder rotation, turning passive range into control the swing can actually use.
Shoulder Taps
Plank shoulder taps. Anti rotation core work that keeps the trunk quiet while the arms move.
Side Crunch
Lateral trunk flexion for the obliques. Strengthens the side bend muscles that shape the downswing.
Side Plank
The side plank. Lateral core strength and hip stability, two quiet ingredients of a stable swing.
Single Leg Balance
Standing on one leg. Baseline balance and foot to hip stability that every swing borrows from.
Single Leg Hip Thrust
A hip thrust driven by one leg. Builds glute strength side by side and exposes gaps a two leg bridge hides.
Single Leg Windmill
Windmill rotation on one leg, stacking balance on thoracic rotation the same way the swing does.
Sit Ups
The classic sit up. Trunk flexion strength and endurance for a core that handles high swing volume.
Skater Lunge
A skater style lateral lunge pattern. Trains side to side loading and single leg control for pressure shift.
Spinal Release
Relaxed spinal release position that lets the back muscles let go, restoring easy motion after loading or long sitting.
Spinal Roll Out
Slow segment-by-segment spinal rolling that restores articulation through the whole spine golf posture depends on.
Squat Hamstring
Cycle between a deep squat and a straight-leg hamstring stretch, opening hips and hamstrings in one linked drill.
Static Sprints
Sprint effort on the spot. High speed leg drive and conditioning without needing space to run.
Static Windmill
Held windmill rotation that opens the thoracic spine and chest at end range, building a fuller backswing turn.
Step Swing
A step toward the target combined with a swing motion. Trains pressure shift timing and rhythm.
Step To Press
A step paired with an overhead press motion. Links lower body drive to the arms finishing overhead.
Step Ups
Step ups onto a box. Single leg strength and hip drive with almost no technique barrier.
Superman Hold
A prone back extension hold. Endurance for the spinal erectors and glutes that hold golf posture.
SuperSpeed Brakes
Overspeed brakes drill. Swing fast, then stop the stick quickly to train deceleration and speed control.
SuperSpeed Brakes High
Brakes drill variation stopping the stick at the high position. Trains deceleration and control at speed.
SuperSpeed Brakes Low
Brakes drill variation stopping the stick at the low position. Trains deceleration and control at speed.
SuperSpeed Hold Off
Overspeed hold off drill. Swings at speed while controlling the finish to train ownership of the new speed.
SuperSpeed Loading Step To Swing
Overspeed drill adding a loading move into the trail side before stepping into a full speed swing.
SuperSpeed Pump
Overspeed pump drill with SuperSpeed sticks. Rehearses the downswing loading move before releasing at full speed.
SuperSpeed Step Down
Overspeed step drill with SuperSpeed sticks. A step variation in the protocol for building momentum into the swing.
SuperSpeed Step To Swing
Overspeed drill stepping into a full speed swing. Trains weight shift and momentum transfer into the lead side.
SuperSpeed Step Up
Overspeed step drill with SuperSpeed sticks. Adds a step to drive weight shift and momentum into the swing.
SuperSpeed Stomp
Overspeed stomp drill. Uses an aggressive lead foot plant to time ground force at the start of the downswing.
SuperSpeed Swing
Max intent swings with SuperSpeed training sticks. The core overspeed drill for raising clubhead speed.
Switch Stance Rotation
Trunk rotations performed while switching the stance between reps. Trains rotation from a changing base.
Tall Kneeling Hip Rotations
Hip rotations from a tall kneeling base, isolating true pelvic rotation without the feet and ankles helping.
Toe Taps
Lying toe taps with the legs raised. Low back friendly core work that trains pelvis control.
Triceps Dips
Dips on a bench or bars. Triceps and shoulder pressing strength that support arm speed and impact stability.
Triceps In Line
Overhead triceps and lat stretch that frees the arm to stay long at the top of the swing.
Vertical Jumps
Countermovement vertical jumps. A pure test and builder of the leg power golfers turn into clubhead speed.
Wall Hold Hip Rotation
Hip rotations while holding the wall for support, grooving clean pelvic rotation with the balance demand removed.
Wall Rotation
Rotations using a wall as a target and reference, building a fuller, more honest trunk turn.
Wall Shoulder Reach
Shoulder reaches along a wall that restore overhead range, keeping the arm swing long without the back arching.
Wall T-Spine
Wall-supported thoracic spine drill that opens mid back extension and rotation, feeding a bigger shoulder turn.