Train
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.
3-Step
A three-position mobility sequence that links stretches into one flowing pattern for an efficient warm-up.
Band Superman
Banded prone extension drill that activates the posterior chain and upper back muscles that hold golf posture.
Bird Dog
Opposite arm and leg reach from all fours, building the core stability that keeps posture steady while the limbs move.
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 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.
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.
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.
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.
Knee Pull Rotation
A knee pull paired with a trunk rotation, opening the hips and spine together in one linked stretch.
Lying Separation
Lying drill rotating the lower body under a still upper body, building the pelvis-torso separation the swing runs on.
Neck Tilt
Slow side-to-side neck tilts that free the neck so the shoulders can turn fully under a steady head.
Open Book
Side-lying thoracic rotation that opens the mid back so the shoulders can turn fully without dragging the hips along.
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.
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.
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.
Single Leg Windmill
Windmill rotation on one leg, stacking balance on thoracic rotation the same way the swing does.
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 Windmill
Held windmill rotation that opens the thoracic spine and chest at end range, building a fuller backswing turn.
Tall Kneeling Hip Rotations
Hip rotations from a tall kneeling base, isolating true pelvic rotation without the feet and ankles helping.
Triceps In Line
Overhead triceps and lat stretch that frees the arm to stay long at the top of the swing.
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.