Members · Track 02 — Recovery
UNDO THE
ROUND.
Three modules that flush 18 holes out of your back, hips and nervous system — same-day reset, lower-back care and a deep downshift for sleep.
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R1
Post-Round Reset
VIDEO — TO BE FILMEDfy-course-r1-v1.mp4 · 4K 25fps master · 16:9 follow-along, chaptered to the sequence below · thumbnail 1600×900, dark + lime numeral
| Practice | Hold | Cue | Golf carryover |
|---|---|---|---|
| Legs up the wall | 4 min | Arms wide, jaw soft | Drains the legs, flips the nervous system to rest |
| Supine twist | 90s / side | Shoulders pinned, knees fall together | Unwinds four hours of one-way rotation |
| Hamstring strap stretch | 90s / side | Knee soft, spine long on the floor | Undoes the cart-seat shortening |
| 4–6 breathing | 3 min | In for 4, out for 6, nothing forced | The longer exhale switches recovery on |
Cues to keep
- This is the 19th hole that lowers tomorrow’s score
- Effort stays at 3 out of 10
- Do it before the shower, not after the drive home
Mistakes to avoid
- Stretching hard on tired muscle
- Skipping it because you played well
- Scrolling through it
Scorecard prompt
Rate next-morning stiffness out of 10 — track it for three rounds.
R2
Lower Back Relief
VIDEO — TO BE FILMEDfy-course-r2-v1.mp4 · 4K 25fps master · 16:9 follow-along, chaptered to the sequence below · thumbnail 1600×900, dark + lime numeral
| Practice | Hold | Cue | Golf carryover |
|---|---|---|---|
| Pelvic tilts | 10 slow reps | Rock the bowl, tiny range | Re-teaches the spine to move without guarding |
| Sphinx | 90s | Forearms press, chest drifts forward | Gentle extension after a flexed-over day |
| Child’s pose side reach | 60s / side | Walk both hands, breathe into the ribs | Decompresses the side-bend muscles |
| Seated QL stretch | 60s / side | Keep the sit bone anchored | The muscle that aches on hole 15 |
| Supported bridge | 2 min | Block under the sacrum, fully let go | Unloads the discs without effort |
| Crocodile breathing | 3 min | Belly presses the floor on the inhale | Deep-core breath that calms the back down |
Cues to keep
- Pain-free range only — this is relief, not training
- Motion is lotion; keep it small
- Exhale into wherever grips
Mistakes to avoid
- Pushing into sharp pain
- Big backbends on a cranky back
- Doing it once and declaring victory
Scorecard prompt
Where does your back sit on a 0–10 scale on the back nine now?
R3
Downshift — Sleep & Nervous System
VIDEO — TO BE FILMEDfy-course-r3-v1.mp4 · 4K 25fps master · 16:9 follow-along, chaptered to the sequence below · thumbnail 1600×900, dark + lime numeral
| Practice | Hold | Cue | Golf carryover |
|---|---|---|---|
| Box breathing | 5 min | 4 in · 4 hold · 4 out · 4 hold | The same pattern you’ll take to the first tee |
| Body scan | 8 min | Feet to jaw, release on each exhale | Finds tension you didn’t know you carried |
| Nidra-style rest | 7 min | Still, warm, eyes closed, no goal | The deepest legal recovery in golf |
Cues to keep
- In bed is allowed — encouraged, even
- Boredom is the technique working
- Same time nightly beats double the duration
Mistakes to avoid
- Phone in hand while “relaxing”
- Treating rest as optional in tournament week
- Judging how it went
Scorecard prompt
Hours slept the night before your next competitive round.