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The Body-Swing Connection: Foundations

1Swing Performance Golf

Golf, Functional Fitness, Functional Training, Mobility

Coach

Devin Karvoski

Build the Body Behind Your Swing

Your swing can only do what your body allows.

If you feel tight, lack rotation, struggle with consistency, or deal with aches after a round, another swing tip probably isn’t the answer.

This program helps you build the mobility and stability your swing actually needs—so you can move better, swing better, and play better.

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**Inside you’ll learn how to:

✅ Improve hip and thoracic rotation

✅ Build stability for a more repeatable swing

✅ Reduce compensations that lead to common swing faults

✅ Move with more power and less pain

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Who it’s for:

⛳️ Golfers who feel stiff or restricted

⛳️ Players chasing more consistency

⛳️ Anyone looking to add speed safely

⛳️ Golfers who want a body that supports their swing

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Why this program is different:

Most golf fitness programs throw random exercises at you.

This one doesn’t.

Every exercise has a purpose. Every progression builds toward a better golf swing.

Created by Devin Karvoski, TPI Golf Level 2 and NASM Corrective Exercise Specialist, this program focuses on the body-swing connection so you know why you’re doing each movement—not just what to "feel.".

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What you’ll get

• Golf-specific mobility routines

• Stability exercises

• Strength progressions

• Simple coaching cues

• Step-by-step video instruction

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Ready to move better? Build the body your swing has been waiting for.

$15

Get The Body-Swing Connection: Foundations

Fix the body behind your swing faults

This program targets the physical causes of common swing issues like loss of posture, early extension, and sway/slide by improving mobility, stability, and core control tied to TPI movement patterns

Add effortless speed and distance

By strengthening glutes, legs, and core while improving hip and thoracic mobility, you build a more efficient kinetic chain that can increase clubhead speed and carry without swinging harder.

Move with less pain and strain

Corrective, TPI‑style exercise has been shown to improve golf‑specific strength and mobility, which can reduce stress on the low back and joints and support more comfortable, repeatable swings

Train for golf / gain human performance

Every session is built around golf‑specific warm‑ups, dynamic mobility, stability, and strength that match what research shows benefits golf and overall basic human performance—no random circuits or fluff work

structured plan you can easily follow

You get a complete 3‑week structure with clear cues and progressions, so you’re not guessing what to do in the gym—and you can repeat or build on it as a long‑term foundation for your game

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

box or bench // medicine ball // resistance bands

Recommended

pvc pipe // slant board

Sample Week

Week 1 of 3-week program

Sunday

mobility and stability.

Bridge with Leg Extension (Glute Bridge March)

3 x 10

90/90/90 Oblique Stretch

3 x 10

) Quadruped Hip Extension

3 x 8

Open‑Book / Quadruped T‑Spine Rotation

3 x 8

Half‑Kneeling Hip Rotation / Hip IR–ER Drill

3 x 0:45

DeadBug

3 x 1:00

Sunday

core stability

Hollow Hold

3 x 0:45

Cable or Band Anti‑Rotation Press with March

3 x 0:45

Medicine Ball Forearm Plank

3 x 45

Monday

warm up

90/90 breathing 1 minute

1 x 60

Banded Glute Bridge

3 x 12

Book opener T-spine rotation

3 x 8

Lunge Walk with Rotation

3 x 8

Monday

strength/conditioning A

RDL

4 x 8 @ 70

Bulgarian Split Squat

4 x 6 @ 70

Paloff Press

4 x 8 @ 60

Med Ball Rotational Throw

4 x 6 @ 20 lb

Tuesday

mobility and stability.

Bridge with Leg Extension (Glute Bridge March)

3 x 10

90/90/90 Oblique Stretch

3 x 10

) Quadruped Hip Extension

3 x 8

Open‑Book / Quadruped T‑Spine Rotation

3 x 8

Half‑Kneeling Hip Rotation / Hip IR–ER Drill

3 x 0:45

DeadBug

3 x 1:00

Tuesday

core stability

Hollow Hold

3 x 0:45

Cable or Band Anti‑Rotation Press with March

3 x 0:45

Medicine Ball Forearm Plank

3 x 45

Wednesday

warm up

90/90 breathing 1 minute

1 x 60

Banded Glute Bridge

3 x 12

Book opener T-spine rotation

3 x 8

Lunge Walk with Rotation

3 x 8

Wednesday

strength/conditioning B

Goblet Squat

4 x 12 @ 60

Lateral Lunge

4 x 12 @ 70

Half‑Kneeling Single‑Arm Row (Cable or Dumbbell)

4 x 12 @ 70 lb

Rotational Step‑Through Med‑Ball Throw

4 x 8 @ 20 lb

Thursday

mobility and stability.

Bridge with Leg Extension (Glute Bridge March)

3 x 10

90/90/90 Oblique Stretch

3 x 10

) Quadruped Hip Extension

3 x 8

Open‑Book / Quadruped T‑Spine Rotation

3 x 8

Half‑Kneeling Hip Rotation / Hip IR–ER Drill

3 x 0:45

DeadBug

3 x 1:00

Thursday

core stability

Hollow Hold

3 x 0:45

Cable or Band Anti‑Rotation Press with March

3 x 0:45

Medicine Ball Forearm Plank

3 x 45

Friday

warm up

90/90 breathing 1 minute

1 x 60

Banded Glute Bridge

3 x 12

Book opener T-spine rotation

3 x 8

Lunge Walk with Rotation

3 x 8

Saturday

rest day

Walk

5 min TPI golf warm up

play golf

Coach

More from 1Swing Performance Golf

Devin Karvoski

I’m a TPI Golf 2 coach and NASM CES who blends TPI movement screens, corrective exercise, and strength work to connect your body and swing. I help golfers move better, build speed with less strain, and clean up common faults like early extension, sway/slide, and loss of posture.

unlock human performance on/off the golf course

If you’re ready to stop fighting your body and start building a swing your body can actually support, this is where we begin. Join the program, follow the plan, and give your golf game the stable, mobile, powerful base it deserves.

Get The Body-Swing Connection: Foundations

FAQs

Q: Who is this program for?

A: This program is for golfers of all levels who feel their body is limiting their swing—loss of posture, early extension, sway/slide, tight hips/T‑spine, or trouble staying balanced. If you can commit to 3 focused sessions per week, you’ll fit well here.

Q: Do I need to be “fit” or experienced in the gym to start?

A: No. The program is written for everyday golfers. Movements start at a fundamental level with clear coaching cues and can be regressed or progressed based on your comfort and equipment

Q: What equipment do I need?

A: Minimum: bodyweight, some space, and a wall. Ideal: a few bands, a pair of dumbbells or kettlebells, and a light medicine ball. Everything is written so you can swap in what you have access to

Q: How many days per week is the training?

A: The main block is 3 training days per week over 3 weeks, with optional strength and core blocks you can add as needed. You can also repeat the 3‑week cycle as a longer “foundation phase.”

Q: Can I do this while I’m playing and practicing regularly?

A: Yes. The sessions are designed to complement your golf, not compete with it. Most athletes can train and still play 1–3 times per week. If you have a heavy playing schedule, you can shorten or skip the strength add‑ons and keep the mobility/stability work.

Q: Will this help my swing speed and distance?

A: It’s not a pure “speed training” program, but by improving mobility, glute and core strength, and sequencing, many golfers see easier speed and better contact. Think of this as the physical base that makes future speed work safer and more effective.

Q: What if something hurts during an exercise?

A: Sharp, pinching, or zapping pain is a stop sign. Skip that movement and move to the next one. This program is about building capacity and control, not grinding through pain. If pain persists, consult a medical professional before continuing

Q: How long are the sessions?

A: Most sessions take 30–40 minutes, depending on your rest and whether you add optional strength or core blocks.

Q: Can coaches use this with their own athletes?

A: Yes. This is a TPI‑informed template you can use as a foundation for your golfers. You can run it as written or layer your coaching cues and progressions on top

The Proof

Mitch Steele

Owner of Steele Spines Chiropractic

Verified Athlete

"Thanks again for putting me on the path brother! today really felt like an awesome rep. Awesome ball flights,way more consistent path and hitting over expected numbers. def boosting my confidence."

Jeff Firman

2024 Lehigh Valley amateur Champ

Verified Athlete

"I struggled with posture and lower back pain that hurt my swing. Adding targeted mobility work—Elephant Walks, Jefferson Curls, 90/90 hip lifts, and active pigeon—dramatically improved my flexibility, posture, and consistency. Playing and practicing pain-free is now a must in my golf routine."

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The Body-Swing Connection: Foundations

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