Members · Track 01 — Mobility
TRAIN THE
TURN.
Three modules that build a bigger, easier backswing — thoracic rotation first, then hips, then shoulders and lats. Written sequences, holds and cues below; videos land here free when filmed.
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M1
Rotation Foundations
VIDEO — TO BE FILMEDfy-course-m1-v1.mp4 · 4K 25fps master · 16:9 follow-along, chaptered to the sequence below · thumbnail 1600×900, dark + lime numeral
| Move | Hold | Cue | Golf carryover |
|---|---|---|---|
| Cat–cow | 8 breaths | Move rib by rib, not all at once | Wakes the whole spine before you swing |
| Thread-the-needle | 45s / side | Reach under, sink the shoulder | Frees the mid-back that starts the backswing |
| Open-book | 8 reps / side | Knees glued together, chest turns alone | Separates hips from shoulders — the X-factor |
| Half-kneel club rotation | 8 reps / side | Club across chest, turn to end range | Rehearses the loaded turn at golf speed |
| Sphinx twist | 45s / side | Long spine first, then rotate | Adds extension and rotation together |
| Supine twist | 60s / side | Exhale the shoulder into the floor | Closes the session, releases the lower back |
Cues to keep
- Exhale on every rotation
- Range grows over weeks, not reps
- Turn from the ribcage, not the arms
Mistakes to avoid
- Forcing range with the shoulders
- Knees drifting apart in open-book
- Holding the breath at end range
Scorecard prompt
After two weeks — has your practice-swing turn deepened without trying?
M2
Hips That Turn
VIDEO — TO BE FILMEDfy-course-m2-v1.mp4 · 4K 25fps master · 16:9 follow-along, chaptered to the sequence below · thumbnail 1600×900, dark + lime numeral
| Move | Hold | Cue | Golf carryover |
|---|---|---|---|
| 90/90 switches | 10 reps | Tall spine, heels stay down | Internal rotation — the lead hip in the downswing |
| 90/90 hold | 60s / side | Chest travels over the front shin | Deepens both hip rotations at once |
| Pigeon | 90s / side | Square the hips, then soften | Opens the glute that brakes your follow-through |
| Lizard | 60s / side | Back leg long, hips heavy | Length for the trail-hip drive |
| Hip CARs | 5 circles / side | Biggest circle with zero shortcuts | Ownership of the new range |
| Crescent lunge | 45s / side | Back glute squeezed on | Hip-flexor length = a posted finish |
| Garland squat | 8 breaths | Heels down if they’ll go | Restores the deep squat golf slowly steals |
Cues to keep
- Slow beats deep, every time
- Spine stays tall in 90/90
- Breathe into the hip, not the knee
Mistakes to avoid
- Collapsing the chest in 90/90
- Forcing pigeon depth on day one
- Rushing the CARs circles
Scorecard prompt
Can you hold a full lead-leg finish without the heel spinning out?
M3
Shoulders & Lats Unlocked
VIDEO — TO BE FILMEDfy-course-m3-v1.mp4 · 4K 25fps master · 16:9 follow-along, chaptered to the sequence below · thumbnail 1600×900, dark + lime numeral
| Move | Hold | Cue | Golf carryover |
|---|---|---|---|
| Puppy pose | 90s | Chest melts down, hips stay high | Overhead reach = full backswing width |
| Eagle arms | 45s / side | Elbows lift as shoulders drop | Frees the rear-delt pinch at the top |
| Cow-face arms (towel) | 60s / side | Walk the hands together over weeks | External + internal rotation in one shape |
| Wall slides | 10 slow reps | Ribs down, forearms glued to the wall | Teaches the lats to lengthen under control |
| Overhead side bend | 45s / side | Reach up first, then over | Opens the lat that shortens your arc |
Cues to keep
- Ribs stay heavy throughout
- Shoulders melt away from the ears
- Reach means length, not shrug
Mistakes to avoid
- Arching the lower back to fake reach
- Shrugging through wall slides
- Skipping the weaker side
Scorecard prompt
Is the club lighter at the top — less lift, more turn?