**30-Minute Home Workout for Golfers: Joint Health, Core Strength & Performance** --- **⏱️ Total Time: 30 Minutes** - **Warm-up**: 5 minutes - **Strength + Mobility Circuit**: 20 minutes - **Cool-down & Stretch**: 5 minutes --- ### 🧟‍♂️ Warm-Up (5 minutes) _Purpose: Lubricate joints, activate the core, increase mobility._ 1. **Arm Circles + Shoulder Rolls** – 1 min 2. **World’s Greatest Stretch** (lunge + rotation) – 1 min 3. **Cat-Cow + Thoracic Reach** – 1 min 4. **Hip Circles + Ankle Rolls** – 1 min 5. **Glute Bridges + March (slow)** – 1 min --- ### 🏋️‍♂️ Strength & Mobility Circuit (20 minutes) **Do 2 rounds. Rest 15-30 sec between exercises, 1 min between rounds.** Use **light-to-moderate dumbbells**, focus on **form and control**. #### 🔄 Circuit 1. **Goblet Squat to Press** – 10 reps - Full-body control, hip/knee mobility, posture. 2. **Dumbbell Romanian Deadlift** – 10 reps - Strengthens hamstrings, glutes, supports swing stability. 3. **Split Stance Row (each side)** – 8 reps - Hip stability + pulling strength for backswing control. 4. **Half-Kneeling Dumbbell Chop (each side)** – 10 reps - Rotational power, core strength, shoulder stability. 5. **Pallof Press (with band or dumbbell)** – 10 reps per side - Anti-rotation core stability. 6. **Single-Leg Glute Bridge** (optional dumbbell on hips) – 8–10 reps per side - Hip strength and stability. --- ### 🧘‍♂️ Cool-Down & Stretch (5 minutes) 1. **Supine Twist Stretch** – 1 min per side 2. **Hip Flexor Stretch (couch stretch)** – 1 min per side 3. **Child’s Pose with Side Stretch** – 1 min 4. **Shoulder Stretch or Wall Angels** – 1 min --- ### ✅ Tips for Success - Prioritize **slow, controlled reps** over speed. - Focus on **joint alignment and full range of motion**. - Emphasize **core rotation**, **hip mobility**, and **balance**. - Consider adding a **mobility session (15 min)** on off days.