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28 Days BACK to Pain-Free Golf

Impact PT and Performance

Golf
Coach
Dr. Kevin O'Connor, PT, DPT

28 Days of focusing on lower back, hip, and mid back mobility, flexibility, strength, and control in order to decrease your back pain and get you playing pain-free. If you are sick and tired of dealing with back pain on the course, this program is for you! You will get detailed video explanations of daily exercise routines to decrease your pain and get you back on the course.

$49
Get 28 Days BACK to Pain-Free Golf
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Daily Routines: Minimal Equipment Needed
Daily routines that can be completed in 15-20 minutes - designed to decrease back pain for GOLFERS
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Created by a Doctor of Physical Therapy
Dr. Kevin is an expert in helping golfers get out of back pain and improve their performance on the course. *Doctor of Physical Therapy *Orthopedic Specialist *Certified Strength and Conditioning Specialist *Titleist Performance Institute Level 3 Certififed
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all thru an app.
Equipment
Required
Foam Roller // Pad or Pillow
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Kneeling Hip Flexor Stretch Explained

@ 30

B

Posterior Capsule Hip Stretch

2 x 60

C

QL Release

1 x 60

D

Sidelying Thoracic Spine Rotation

2 x 10

E

Hip HInge with Stick

2 x 10

F

Pelvic Tilt with Stick Assist

2 x 15

G

Correct Glute Bridges

2 x 12

H

Bird Dogs

2 x 12

I

Half Front Plank

2 x 30

Monday
Week 1 Day 2

A

Thoracic Rotation with Breathing

2 x 3

B

Foam Roll Thoracic Extension

2 x 15

C

QL Release

D

Posterior Capsule Hip Stretch

2 x 60

E

Hamstring Lockouts

2 x 15

F

Thread the Needle

2 x 10

G

Standing Assisted Pelvic Rotation

2 x 15

H

Multifidus Lifts

2 x 10

I

Half Side Plank

2 x 30

Tuesday
Week 1 Day 3

A

QL Release

1 x 60

B

Kneeling Hip Flexor with Spiderman Reach

C

90/90 Hip with Torso Rotation

2 x 60

D

Rain Birds

2 x 10

E

Foam Roll Glute/Piriformis

1 x 60

F

Foam Roll Quadriceps

1 x 60

G

Multifidus Lifts

2 x 10

H

Bird Dogs

2 x 15

Wednesday
Week 1 Day 4

A

Supine Pelvic Tilt

2 x 15

B

Kneeling Hip Flexor Stretch Explained

@ 30

C

QL Release

1 x 60

D

Posterior Capsule Hip Stretch

1 x 60

E

Sidelying Thoracic Spine Rotation

2 x 15

F

Hip HInge with Stick

2 x 10

G

Correct Glute Bridges

3 x 10

H

Half Front Plank

2 x 30

I

Single Leg Balance & Reach

2 x 10

Thursday
Week 1 Day 5

A

Thoracic Rotation with Breathing

3 x 3

B

Foam Roll Thoracic Extension

2 x 15

C

Standing Assisted Pelvic Rotation

2 x 15

D

QL Release

1 x 60

E

Hamstring Lockouts

2 x 12

F

Kneeling Hip Flexor Stretch Explained

2 x 30

G

Foam Roll Glute/Piriformis

1 x 60

H

Hanging Toe Lifts

2 x 10

I

Half Side Plank

2 x 30

Friday
Week 1 Day 6

A

Multifidus Lifts

2 x 10

B

Thoracic Rotation with Breathing

3 x 3

C

90/90 Hip with Torso Rotation

2 x 60

D

QL Release

1 x 60

E

Kneeling Hip Flexor Stretch Explained

2 x 30

F

Foam Roll Quadriceps

1 x 60

G

Rain Birds

2 x 10

Coach
More from Impact PT and Performance
coach-avatar Dr. Kevin O'Connor, PT, DPT

I help golfers hit the ball farther and play without pain: Doctor of Physical Therapy, Board Certified Orthopaedic Clinical Specialist, Certified Strength and Conditioning Specialist, Titleist Performance Institute Medical Level 3 and Power Level 3 Certified.

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Golfer with Back Pain?

Take 28 days to significantly decrease your pain!

Get 28 Days BACK to Pain-Free Golf
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FAQs
Who is this for?
If you are a golfer dealing with back pain, this is for you
How much time per day do I need to commit?
10-20 minutes per day
How do I get the exercises?
You will get video explanations through the TrainHeroic App
28 Days BACK to Pain-Free Golf
Join Today!