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Physical preparation

Mobility and simple strength work that keeps your swing — and your back — in good shape.

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01

Pre-Round Mobility Card

Six quick dynamic stretches for your hips, spine and shoulders — do these before the Pre-Round Warm-Up card, not instead of it.

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How to use this card
Why it helps
A cold back and tight hips cost you clubhead speed and make a strain more likely. Six minutes of movement before you swing a club gets your whole body ready to turn, not just your hands ready to hold one.
How to read it
Six moves in order, each with a quick cue and a rep count or time — no equipment needed, just a bit of space to move.
How to fill it in
Nothing to fill in — run through the six moves in order on your way from the car park to the range.
02

Home Mobility Card

Five simple moves for your hips, spine and shoulders — ten minutes, a couple of times a week, no golf swing required.

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How to use this card
Why it helps
Most golf mobility problems don't show up on the course — they build up at a desk during the week. A few minutes of regular stretching keeps your turn from quietly shrinking between rounds.
How to read it
Five moves with a hold time or rep count each, plus a simple weekly tracker so you can see whether you're actually doing them.
How to fill it in
Tick a box each day you complete the routine, so your week is visible at a glance.
03

Post-Round Recovery Card

A short cool-down for your back, hips and shoulders to cut down on next-day stiffness.

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How to use this card
Why it helps
Eighteen holes of one-sided rotation leaves your back and hips tight and uneven. A few minutes of cool-down stretching while you're still warm helps you walk normally the next morning.
How to read it
Five cool-down stretches in order, each with a hold time — do them at the car, on the practice green, or at home.
How to fill it in
Nothing to fill in — a reference card to run through straight after the round.
04

Golf Fitness Basics Card

Six simple bodyweight moves for rotational power and stability — no gym, no equipment.

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How to use this card
Why it helps
You don't need a gym membership to turn more freely and stay steadier over the ball. A handful of bodyweight moves, done consistently, build the rotation and balance a golf swing actually needs.
How to read it
Six moves with a cue and a sets-and-reps target each — rotation, balance and strength, in that order.
How to fill it in
Log your sets and reps each session so you can see yourself progress.

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