7 Day Program – Day 1

Welcome to the Mobilitas Golf 7 Day Intro to Golf Mobility Program.

Before getting into the meat and potatoes of this program, it’s important to establish a baseline to track progress over time.

The Physical Assessment breaks down 5 different movement patterns needed to play great golf.

This assessment is best done with a friend, in front of a mirror, or in front of a camera.

When going through this physical screen, score each movement on a scale of 1-3.

Below are the movement standards.

If your movement is questionable, be strict and give yourself the lower score.

A. Pelvic Tilt:

1 – Poor or little Pelvic Tilt

2 – Can Pelvic Tilt with some Shaking

3 – Smooth Pelvic Tilt

B. Squat:

1 – Cannot Squat Below Parallel with feet flat

2 – Can Squat Below Parallel with feet flat

3 – Can Overhead Deep Squat with feet flat and club straight overhead

C. Hinge:

1 – Rounded Upper Back at Address

2 – Flat Upper Back at Address

3 – Straight Leg Toe Touch

D. Shoulders:

1 – Forearm is less than angle of spine while standing

2 – Forearm exceeds spine angle while standing and in golf posture

3 – Arms overhead are in line with spine without arching back

E. Rotation:

1 – No Dissociation

2 – Upper OR Lower Body can dissociate

3 – Upper AND Lower Body can dissociate

Before you learn The Power Warm Up, it’s important you understand WHY The Power Warm Up is a powerful tool guaranteed to help you play better golf, that is, so long as you perform it consistently.

The Power Warm Up serves two main purposes:

1. Morning Body Prep

2. Pre-Golf Priming Routine Be sure to perform the Power Warm Up within 1 hour of waking every morning.

BONUS: As a bonus, the Power Warm Up can be used throughout the day any time you need to wake your body back up and remember what it’s like to move with great posture

The Power Warm Up serves two purposes:

1. Morning Body-Prep

2. Pre-Golf Priming Routine

By doing this routine every morning within an hour of waking up, you can harness the power of priming to play your best golf, guaranteed. Simply perform the Power Warm Up after arriving to the golf course but before you hit your first ball, even if you already did it that morning.

BONUS: This routine is also an amazing way to wake your body up and move better after a long day sitting or otherwise being sedentary

This is a great drill for finding your balance and tempo.

Stand with both feet together, choke down on a club, close your eyes, and start swinging.

Gradually go back and forth between making small swings and big swings, focusing on balance and making contact with the ground with each swing.

If it’s too difficult to do this with your eyes closed, perform with eyes open but keep the stance width as narrow as possible.

The number of swings you make is irrelevant.

What’s important is that you spend time focused on staying present, balanced, and making good contact.

Listen to your body and it’ll tell you when your balance feels warmed up and your tempo silky smooth.