Goal
Progress to full-swing golf and finish with the maintenance plan that keeps you out of the clinic.
Session plan
- Full-swing progression (driver last)Range session, 40 balls
- KB deadlift (working weight)4 × 5
- Loaded carries3 × 50m / side
- Maintenance core blockDead bug + bird dog + side plank, 2× / week
Clearance for next phase
- Side plank 45s / side, clean
- Single-leg balance eyes-closed 20s / side
- Repeated press-ups symptom-free
- Pain ≤ 2/10 for 5 consecutive days
Sport exposure
9-18 holes walking · full swing
Driver re-introduced last. Maintenance plan: core block 2× / week forever.
What a PT watches for
Discharge testing - these four targets unlock the long-term maintenance plan.
Start today's session
Week 8 · Full swing + discharge
Educational demo - not medical advice.