Jordan Culotta
Golf8-Week Golf Movement & Mobility Program
Unlock a more efficient golf swing by improving the way your body moves.
This 8 week progressive movement and mobility program is designed specifically for golfers looking to improve mobility, stability, balance, and rotational power all without requiring any equipment.
Train 6 days per week with 9 carefully selected exercises per session, each building on the previous week to progressively improve the movement qualities that have the biggest impact on your golf swing and long-term performance.
What You’ll Improve
* Hip mobility
* Thoracic spine mobility
* Shoulder stability
* Core stability
* Single-leg balance and control
* Rotational power and coordination
Who This Program Is For
This program is ideal for golfers who:
* Feel stiff before or during a round
* Experience aches and pains after playing
* Want to move more athletically without spending hours stretching
* Are looking to increase swing efficiency and consistency
It specifically addresses common physical limitations that contribute to swing compensations such as:
* Sway
* Slide
* Over-the-top swing path
* Loss of posture
* Limited rotation
* Poor weight transfer
* Early extension
By improving the body’s ability to rotate, stabilize, and transfer force efficiently, you’ll build a foundation for a smoother, more repeatable swing while reducing unnecessary stress on your body.
Whether you’re trying to play pain free, hit the ball farther, or simply move better on and off the course, this program provides a structured progression to help you unlock your body’s potential using nothing more than your own bodyweight.
1 sessions per week
Must use App app to view and log training
Program Training
A
Glute Bridge (Floor)
4 x 0:10
B
HK Thoracic Rotation (Wall ABD Reference)
2 x 8
C
Standing (Normal BOS) Lateral Flexion
2 x 8
D
Quadruped Cat Camel
2 x 1:00
E
Sidelying Half Rolling 90-90
2 x 0:30
F
Shin Box Rotation
2 x 8
G
B-Stance Hinge Airplane
2 x 6
H
Quadruped Shoulder ER
2 x 15
I
Full Body Bridge
2 x 10
J
Supine Neck Rotation
1 x 30
A
Front Plank
2 x 0:20
B
Quadruped Book Opener
2 x 8
C
Supine Lateral Flexion Reaches
2 x 8
D
Standing Segmental Flexion/Extension
2 x 5
E
90-90 Heel Tap & Fold
2 x 8
F
Standing POF Rotation
2 x 15
G
3 Way Wide Half Kneeling
2 x 5
H
Prone Snow Angels
2 x 0:30
I
Serratus Push Up
2 x 8
J
Prone Chin Tuck
1 x 30
A
Quadruped Bird Dog
1 x 10
B
Long Sit OH Thoracic Rotation
2 x 8
C
Half Kneeling Lateral Flexion
2 x 8
D
Prone Thoracic Extension Push Up
2 x 8
E
Quadruped Donkey Kick CAR
2 x 8
F
Adductor Reference Hinge & Rotate
2 x 8
G
Heels Elevated Deep Squat Sit
2 x 0:30
H
Quadruped Shoulder Reach w/ Foam Roller
2 x 20
I
Prone IYT
2 x 8
J
Sidelying Neck Lateral Flexion
1 x 15
A
Glute Bridge (Floor)
4 x 0:10
B
HK Thoracic Rotation (Wall ABD Reference)
2 x 8
C
Standing (Normal BOS) Lateral Flexion
2 x 8
D
Quadruped Cat Camel
2 x 1:00
E
Sidelying Half Rolling 90-90
2 x 0:30
F
Shin Box Rotation
2 x 8
G
B-Stance Hinge Airplane
2 x 6
H
Quadruped Shoulder ER
2 x 15
I
Full Body Bridge
2 x 10
J
Supine Neck Rotation
1 x 30
A
Front Plank
2 x 0:20
B
Quadruped Book Opener
2 x 8
C
Supine Lateral Flexion Reaches
2 x 8
D
Standing Segmental Flexion/Extension
2 x 5
E
90-90 Heel Tap & Fold
2 x 8
F
Standing POF Rotation
2 x 15
G
3 Way Wide Half Kneeling
2 x 5
H
Prone Snow Angels
2 x 0:30
I
Serratus Push Up
2 x 8
J
Prone Chin Tuck
1 x 30
A
Quadruped Bird Dog
1 x 10
B
Long Sit OH Thoracic Rotation
2 x 8
C
Half Kneeling Lateral Flexion
2 x 8
D
Prone Thoracic Extension Push Up
2 x 8
E
Quadruped Donkey Kick CAR
2 x 8
F
Adductor Reference Hinge & Rotate
2 x 8
G
Heels Elevated Deep Squat Sit
2 x 0:30
H
Quadruped Shoulder Reach w/ Foam Roller
2 x 20
I
Prone IYT
2 x 8
J
Sidelying Neck Lateral Flexion
1 x 15
This is 8 weeks of mobility training that actually transfers to the course for golfers. It’s a culmination of all my years of golf and exercise science experience for less than the price of a dozen golf balls. Its yours forever after the 8 weeks.
Get The Bodyweight Mobility Program