Golf Mobility

DB3 Fitness Systems

Golf
Coach
Christopher Reed

Waking up achy after a round? Not able to get into the position your swing coach needs? It's time to open the body and unleash your true potential!

The DB3 Golf Mobility Program is designed to open your body up to achieve the swing you have been after. It has been proven that too much mobility can be an issue when trying to maximize power in the golf swing, but not having enough can leave golfers chasing positions they can not achieve. This simple mobility program targets the full body and if done consistently can help you maximize your mobility so that you can start expanding your range in the golf swing.

Mobility is only one piece of the puzzle and a well rounded strength and power program should always accompany mobility gains, but the DB3 Golf Mobility Program is a great place to start to get you on your way to a more consistent, repeatable swing.

benefit-image-0
4 Week Program
This 4 week program comes with 2 separate mobility days to be done 2x a week with no equipment needed. It can be done from anywhere, even the course, and hits the whole body in 10-20 minutes total. Each exercise comes with video instructions and is modifiable to fit your schedule. On top of that, we have a golf specific warmup you can do at the course to prep your body for the day ahead.
Features
feature-icon
Programming 6 days per week
Detailed programming and pre-golf warm-ups.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Videos with detailed instructions
feature-icon
Delivered through TrainHeroic
Everything you need in 1 place
Equipment
Required
None!
Recommended
Bands/KBs
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Golf Warmup - At Course - 10 Mins

A

1/2 Kneeling Hip Tilts

1 x 15

B

1/2 Kneeling KB Hip Rock

1 x 10

C

WORLD'S GREATEST STRETCH

1 x 6

D

SL Hip Airplanes

E

Reverse Lunge Plus Rotation

1 x 10

F

A-Skip

1 x 0:15

G

B-Skip

1 x 0:15

H

Pogo Jump

1 x 15

I

Skaters

1 x 10

Monday
Golf Mobility Day 1 

A

Side Lying T-Spine Rotation - Across Chest

2 x 10

B

Active Leg Lower to Bolster

2 x 10

C

Childs Pose + QL Stretch

2 x 0:45

D

Adductor Stretch on Wall

2 x 1:00

E

Figure 4 On Wall

2 x 0:45

F

1/2 Kneeling KB Hip Rock

2 x 8

G

1/2 Kneeling Closed T Spine Opener - Rainbow

2 x 6

H

1/2 Kneeling Side Bends

2 x 8

I

TRX Single Leg RDL

2 x 10

Tuesday
Golf Mobility Day 2 

A

Feet Up Wall Sit

2 x 1:00

B

Childs Pose

2 x 1:00

C

Side Lying T-Spine Halos

2 x 8

D

90 90 Hip Sit Holds

2 x 0:30

E

1/2 Kneeling Long Hip Rocks

2 x 8

F

Tall Kneeling Thoracic Rotation + Side Bend

2 x 3

G

1/2 Kneeling Closed T Spine Opener - Rainbow

2 x 6

H

Toe Touch - Toes Up

2 x 4

I

Standing Calf Stretch

2 x 1:00

Thursday
Golf Mobility Day 1 

A

Side Lying T-Spine Rotation - Across Chest

2 x 10

B

Active Leg Lower to Bolster

2 x 10

C

Childs Pose + QL Stretch

2 x 0:45

D

Adductor Stretch on Wall

2 x 1:00

E

Figure 4 On Wall

2 x 0:45

F

1/2 Kneeling KB Hip Rock

2 x 8

G

1/2 Kneeling Closed T Spine Opener - Rainbow

2 x 6

H

1/2 Kneeling Side Bends

2 x 8

I

TRX Single Leg RDL

2 x 10

Friday
Golf Mobility Day 2 

A

Feet Up Wall Sit

2 x 1:00

B

Childs Pose

2 x 1:00

C

Side Lying T-Spine Halos

2 x 8

D

90 90 Hip Sit Holds

2 x 0:30

E

1/2 Kneeling Long Hip Rocks

2 x 8

F

Tall Kneeling Thoracic Rotation + Side Bend

2 x 3

G

1/2 Kneeling Closed T Spine Opener - Rainbow

2 x 6

H

Toe Touch - Toes Up

2 x 4

I

Standing Calf Stretch

2 x 1:00

Saturday
Golf Warmup - At Course - 10 Mins

A

1/2 Kneeling Hip Tilts

1 x 15

B

1/2 Kneeling KB Hip Rock

1 x 10

C

WORLD'S GREATEST STRETCH

1 x 6

D

SL Hip Airplanes

E

Reverse Lunge Plus Rotation

1 x 10

F

A-Skip

1 x 0:15

G

B-Skip

1 x 0:15

H

Pogo Jump

1 x 15

I

Skaters

1 x 10

Coach
coach-avatar Christopher Reed

Chris combines the principles of Athletic Training and Strength and Conditioning to bring well rounded programs to his clients. He has spent the last 5 years working with golf and rotation specific athletes teaching how to maximize rotational power through mobility, stability, strength, and speed.

closer-image-1
closer-image-2
Maximize Your Mobility

Increase your mobility, increase your length, increase your speed

Get Golf Mobility
closer-image-3
Golf Mobility