Golf Mobility - Self Assessment

Cody Wescott Golf Fitness

Golf, General Fitness, Multi-sport, Mobility
Coach
Cody Wescott

This isn't a one size fits all program. Our multi-point assessment will cover your body's mobility from head to toe - literally.

We recommend starting with this BYOM Assessment, followed by Golf Fitness Foundations, then moving to our 12-week Off-Season program.

BYOM Assessment is a thorough, customized program. After you complete the initial assessment guided by Cody Wescott in our instructional videos, you can then create your own 4-week mobility program ranging from 1-3 days per week.

Included you will find specific videos for every single movement prescribed, featuring Cody Wescott himself, so you can easily follow along & ensure you are completing the right movements with excellent form.

Our one-on-one in person assessments start at $250 and an added personalized programming is $250 a month - you can get this $500 value for less than $40.

Terms and Conditions

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Customized and personalized for YOU
This isn't a one size fits all program. Our multi-point assessment will cover your body's mobility from head to toe - literally. Our one-on-one in person assessments start at $250 and an added personalized programming is $250 a month - you can get this $500 value for less than $40.
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Better range of motion
Increasing your range of motion means you can swing better and further. Improve your hips, T spine and more with our personalized BYOM program.
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Less pain
Play golf and live your life pain free. No more back aches or hip and knee pain. Learn to use your muscles and move through planes of motion you never thought you could.
Features
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Programming 2 days per week
1-2 Days of Mobility work around a strength program is plenty for most athletes. In this program you'll find what you need and what works best.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Golf Clubs (5i, 6i) // Bands // Bench
Recommended
Dumbbell // Foam Roller
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Assessment Welcome Video

For Completion

B1

Set Up Posture

For Completion

B2

Prone Lift Offs

2 x 8

B3

TRX Half Kneeling Fallout

2 x 4

B4

Glute Bridges

2 x 8

C1

Pelvic Tilt Test

For Completion

C2

Supine Pelvic Tilts

2 x 8

C3

Targeted Cats and Dogs

2 x 8

C4

Golf Posture Pelvic Tilts - With Support

2 x 8

D1

Torso Rotation Test

For Completion

D2

Half Kneeling Torso Rotation

2 x 8

D3

Stability Ball Torso Rotations

2 x 8

D4

Balance Torso Rotations

2 x 8

E1

Pelvic Rotation Test

For Completion

E2

Stork Turns

2 x 8

E3

Waiter's Hold Hip Rotations

2 x 8

E4

Pelvic Rotation with Upper Body Support

2 x 10

F1

Overhead Deep Squat Test

For Completion

F2

Arms Down Full Deep Squat

For Completion

F3

Ankle Dorsiflexion Test

For Completion

F4

Calf Foam Rolling

1 x 1:00

F5

Banded Ankle Joint Mobilization

1 x 5 @ 0:05

F6

Calf and Big Toe Stretch

2 x 1 @ 1:00

G1

Toe Touch Test

For Completion

G2

Unilateral Toe Touch Test

For Completion

G3

Toe Up Toe Touch

1 x 10

G4

Heels Up Toe Touch

1 x 10

G5

Boot Strappers

1 x 10

H1

90/90 Test

For Completion

H2

Bottoms Up Scapular Stability

2 x 8

H3

Half Kneeling Rotation to Press

2 x 8

H4

Banded "W"

2 x 8

I1

Single Leg Balance Test

For Completion

I2

OTIS (Oscillating Technique for Isometric Stabilization)

1 x 0:20

I3

Single Leg Balance Golf Stance

2 x 0:20

I4

Golf Posture Balance with Heel Raised

2 x 0:20

I5

Balance Torso Rotations

2 x 10

J1

Reach Roll and Lift Test

For Completion

J2

Prayer Stretch on Foam Roller

1 x 8 @ 0:05

J3

T Spine Extension on Bench with Club

2 x 5 @ 0:05

J4

Banded Straight Arm Pull Downs

2 x 8

J5

Eccentric Chin Up

2 x 5

K1

Lower Quarter Rotation Test

For Completion

K2

Banded Clam Shell

2 x 8

K3

Reverse Clam Shells

2 x 8

K4

Kettlebell Hip Opener

2 x 8

K5

90/90 Hip Rotations

2 x 10

K6

FMT Band Starfish

2 x 5

L1

Seated Trunk Rotation Test

For Completion

L2

Wall Supported Book Openers

2 x 6

L3

T Spine Rotation with Shoulder ER

2 x 6

L4

Half Kneeling Banded Chop with Rotation

2 x 6

M1

Bridge with Leg Extension Test

For Completion

M2

Bent Knee Bird-Dog

2 x 6

M3

Glute Bridges

2 x 8

M4

Shoulders Elevated Single Leg Hip Thrust

2 x 6

M5

Straight Leg Kickback

2 x 10

N1

Cervical Rotation Test

For Completion

N2

Banded Cervical Rotations

2 x 8

N3

Banded Cervical Diagonals

2 x 8

N4

Cervical Rotations - Club Behind Bacl

2 x 8

O1

Forearm Rotation Test

For Completion

O2

Forearm Rotation with Club

2 x 8

P1

Wrist Hinge Test

For Completion

P2

Golf Club Wrist Hinge

2 x 8

Q1

Wrist Flexion/Extension Test

For Completion

Q2

Banded Wrist Mobilization

2 x 8

Q3

Dumbbell Wrist Flexion

2 x 8

Q4

Dumbbell Wrist Extension

2 x 8

Tuesday
Week 1 Day 3

A1

Supine Pelvic Tilts

2 x 8

A2

Half Kneeling Torso Rotation

2 x 8

A3

OTIS (Oscillating Technique for Isometric Stabilization)

2 x 0:20

B1

Stork Turns

2 x 8

B2

Calf Foam Rolling

2 x 1:00

B3

Bottoms Up Scapular Stability

2 x 8

Thursday
Week 1 Day 5

A1

Prayer Stretch on Foam Roller

2 x 8 @ 0:05

A2

Toe Up Toe Touch

2 x 10

A3

Kettlebell Hip Opener

2 x 8

B1

Wall Supported Book Openers

2 x 8

B2

Bent Knee Bird-Dog

2 x 8

B3

Banded Wrist Mobilization

2 x 5 @ 0:05

Coach
coach-avatar Cody Wescott

Founder + Head Coach // As a personal trainer with over 10 years of experience, I've become well-known for my passion for strength and mobility for athletes. After improving my own golf game through strength and mobility, I developed my own unique methods to apply to athletes to take their golf game to the next level and increase player confidence.

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There is NOTHING like this on the market...

we've looked ;)

Get Golf Mobility - Self Assessment
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FAQs
I don't get it, how do I create my own program?
After you complete our thorough, full-body assessment, you will be guided on exercises to add to your program based on your results. Have tight hips? We got you. T spine mobility issues? We can help. We even included a full sample program for those who just want to be told exactly what to do.
Is this like those other mobility apps?
No - our program is customized to target the areas YOU need to work on. Each test performed is specific to your golf game, and any contraindications or weaknesses will be addressed in your custom program.
What if I don't know how to perform a movement?
We guide you step by step via video on how to complete your test and have a library of 200+ movements so you'll know exactly how to perform each movement. We also offer scaling options for some movements that you may prefer to use depending on your fitness level.
Do I really NEED an assessment?
Our in-person assessments and custom programs are valued over $500. This assessment is a steal and worth investing in, so that you understand YOUR needs and weaknesses and to save you time spent trying to figure everything out on your own or doing "one-size-fits-all" mobility programs.
How long does the assessment take?
We recommend giving yourself 45-50 minutes to thoroughly complete and understand the test.
What happens after I complete my assessment and mobility program?
We recommend clients complete the assessment, then move to our FOUNDATIONS program, followed by OFF-SEASON.
Golf Mobility - Self Assessment