Library
Exercises
Every movement demo in the DRVN training system — filmed by our coaches, organized by equipment and movement pattern. Pull up a demo mid-workout, share it with a client, or assemble them into a Workout.
3-Step
Use this movement as often as possible to improve global Hip mobility, take pressure off your Lower Back and free up your Golf Swing.
All 4's Hip Circles
Working Hip rotation whilst staying in a great spinal position to give you the flexibility and control to move well in your Golf Swing.
Band Superman
Banded prone extension drill that activates the posterior chain and upper back muscles that hold golf posture.
Banded Hip Flexor Stretch
This opens up the Hips unlike almost anything else, enjoy!
Cat Cow
Slow spinal flexion and extension on all fours, restoring the segmental spine motion that golf posture is built on.
Cervical Stretch and Hold
Stretch all of that tension out of your Neck and Shoulders here to feel so much better over the ball and to reduce stiffness in everything you do.
Club Cat Camel
Cat camel spinal waves done with a golf club, mobilizing the spine while giving concrete feedback on neutral posture.
Cobra To Prayer
Flow from cobra extension back into a prayer stretch, cycling the spine through extension and flexion with the breath.
Cowboy Walk
Activating the Glutes by exaggerating your outward step and flowing through a wide range of motion.
Dead-bugs
A high level Core control exercise that every Golfer should look to master.
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.
Forearm Rotations
Golfers Elbow?
Hamstring Traingle
Let's fix those tight Hamstrings, or just ensure they don't get tight in the first place as it will restrict your ability to stay in posture and deliver real power in your Swing.
Heel Kicks
Dynamic heel-to-glute kicks that warm up the quads and knees and prep the legs for rotation and speed work.
Hip 90-90
Make this one of your go to Mobility exercises and your Golf Swing will thank you!
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.
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.
Spinal Release
Aiming to lengthen the spine and increase overall mobility here using the band to reduce tension all round.
Spinal Roll Out
Slow segment-by-segment spinal rolling that restores articulation through the whole spine golf posture depends on.
Split Stance Global Rotations
This could well be the ultimate Golfers mobility movement so working up to clean and smooth execution of this is absolutely an aim in your Mobility work.
Squat Hamstring
Creating unrestricted access to movement and control through the lower body, flowing through this movement will give you incredible access to the ground and huge power potential in your Golf Swing.
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 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.