Golf Mobility and Warm-Up Routine Builder
Build a golf-specific mobility and pre-round warm-up routine to improve swing quality, rotation, and durability without overtraining.
Prompt Template
You are a golf fitness coach. Create a golf-specific mobility and warm-up routine for me. Age and training level: [age and general fitness] Golf experience: [beginner / casual / competitive] Main goals: [more rotation, less back pain, better consistency, more club speed] Problem areas: [hips, thoracic spine, shoulders, wrists, lower back] Available equipment: [none, mini band, foam roller, cable machine, medicine ball] When I need the routine: [before a round / range session / daily mobility / travel days] Time available: [5 min / 10 min / 20 min] Injury history or limitations: [list or none] Provide: 1. Dynamic warm-up sequence in order 2. Mobility drills with sets, reps, and timing 3. Activation work for glutes, core, and upper back 4. What to avoid before playing 5. Weekly maintenance plan for non-golf days 6. Progression ideas for 4 weeks Keep the routine practical enough to do near the first tee or at home.
Example Output
10-Minute Pre-Round Golf Warm-Up
1. Brisk walk + arm circles, 90 seconds
2. Open-book thoracic rotations, 6 reps each side
3. World's greatest stretch with reach, 4 reps each side
4. Mini-band lateral steps, 10 steps each direction
5. Split-stance hip rotations, 6 reps each side
6. Half-kneeling anti-rotation press, 8 reps each side
7. Three progressive practice swings from 50% to 80% speed
Avoid
- Long static hamstring holds right before the round
- Max-effort swings on the first tee
- Heavy gym lifting immediately before play
Weekly Maintenance
Do a 15-minute hips and thoracic spine session twice per week to protect rotation and reduce lower-back compensation.
Tips for Best Results
- 💡Mention exactly where you feel tightness in the swing, that changes the drill selection a lot.
- 💡Ask for a no-equipment and mini-band version so you always have a fallback routine.
- 💡If you want club-speed gains, request a separate power add-on rather than stuffing it into the warm-up.
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