Goal
Light loaded hinge + anti-rotation pressing. Anti-rotation is the bridge to safely rotating in golf.
Session plan
- KB deadlift (light)3 × 8
- Split squat3 × 8 / side
- Pallof press3 × 10 / side
- Suitcase carry (heavier)3 × 40m / side
- Dead bug2 × 10
Advance when
- Moderate KB deadlift pain-free through full set
- Centralization holding - no symptoms below the knee
Sport exposure
Chipping + half swings · 50% tempo, 20-30 balls
Stay smooth. The first leg-pain twinge = stop. No rounds yet.
What a PT watches for
Hinge depth - stops at the first hamstring tension, not at the knee.
Educational demo - not medical advice.