Yoga Golf Coach
Kettlebell Program · 50+ Golfer
Foundation — Mobility & Stability
Weeks 1–3 · Master the hip hinge, build anti-rotation core strength, and open thoracic mobility.
15 lb primary3 days/week3 sets · 60 sec rest
30Min
Warm-Up · 4 min
Hip Circles
× 10 each direction
›Stand tall, hands on hips
›Draw large slow circles — forward, out, back, in
›Keep knees soft, upper body still
Hip CapsuleWorld’s Greatest Stretch
× 5 per side
›Step into a deep lunge
›Same-side hand inside front foot
›Rotate and reach opposite arm to ceiling — hold 2 sec
Hip · Thoracic · AnkleArm Swings Across Body
× 15 reps
›Stand with arms extended out to sides
›Swing both arms across chest horizontally
›Alternate which arm crosses on top each rep
ShouldersThoracic Rotations
× 10 per side
›Sit cross-legged, arms crossed over chest
›Rotate upper body as far as comfortable
›Keep hips planted — only mid-spine moves
Thoracic Spine5 Exercises · 3 Sets Each
KB Deadlift
Loads the hip hinge — the engine of your downswing
1
⬇ Setup
Stand over KB, feet hip-width, toes alongside the bell
Stance2
↙ Hinge
Push hips back, soft knees, spine neutral — grip the handle
Posterior Chain3
⬆ Drive
Thrust hips forward to stand — push the floor away, not lift with arms
Glutes · CoreGoblet Squat
Builds glute and quad base — powers leg drive at impact
1
🤲 Hold
Grip KB by the horns at chest height, elbows point down
Upper Body2
⬇ Squat
Push knees out over toes, chest tall, hips below parallel
Quads · Glutes3
⬆ Drive
Pause 1 sec at bottom, drive through heels, squeeze glutes at top
Posterior ChainPallof Press
Anti-rotation core strength — stabilizes trail hip at impact
1
🧍 Stance
Stand sideways, KB held at chest with both hands
Core Setup2
➡ Press
Press KB straight out — hold 2 sec — do not let torso rotate
Anti-Rotation Core3
↩ Return
Pull KB back to chest under control. Exhale on the press
CoreHalf-Kneeling Halo
Thoracic mobility + shoulder stability — opens your backswing range
1
🧎 Kneel
Trail knee down, front foot flat — hold KB by horns at chin level
Hips · Thoracic2
🔄 Circle
Slowly orbit the KB around your head — lower body stays completely still
Shoulder · T-Spine3
↩ Reverse
Complete full circle each rep, alternate direction each set
Full ArcSingle-Leg RDL
Unilateral hip stability — mirrors the weight shift in your swing
1
🦵 Stand
Hold KB in opposite hand from working leg, soft knee on standing leg
Balance2
↙ Hinge
Push hips back, free leg trails straight behind — keep hips square
Hamstring · Hip3
⬆ Return
Drive heel into floor to stand — touch ground softly if needed
Glute · CoreCool-Down · 4 min
90/90 hip stretch × 60 sec/side
Thread-the-needle × 8/side
Child’s pose with side reach × 45 sec/side
Standing hip flexor × 45 sec/side
Phase 1 Notes
Form over load — every rep in Phase 1 is a motor pattern deposit
Rest 60 sec between sets — joints over 50 need full recovery
Soreness in glutes/lats is good — lower back soreness means recheck your hinge