Goal
Re-introduce rotational load in a controlled environment before swinging at speed.
Session plan
- Med-ball rotational toss (light)3 × 6 / side
- KB deadlift (moderate)4 × 6
- Single-leg RDL2 × 8 / side
- Loaded carry circuit3 rounds, 60m
- Side plank w/ reach3 × 8 / side
Advance when
- Range session done without symptom escalation
- 9 holes walking with cart felt good 24h later
Sport exposure
Range mid-irons (¾ swing, 40-50 balls) · 9 holes walking, cart OK
Mid-irons first. Save the driver for week 8.
What a PT watches for
Rotation under speed - first place leg symptoms reappear if you've moved too fast.
Educational demo - not medical advice.