12-Week Program · Digital Download
12-Week Golf Hip Pain Plan
Unlock your hips. Regain your rotation.
The hip is the engine of the golf swing. Pain or restriction there doesn't just hurt — it quietly reshapes your entire movement pattern. This plan restores hip mobility, builds glute and hip rotator strength, and develops the single-leg control that makes your swing both powerful and safe.
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What You'll Build
The 5 areas this program targets
How It's Structured
The 3-phase progression
Phase 1
Phase 1 — Weeks 1–4
Reduce joint irritation, restore hip range of motion, and begin activating the glutes without aggravating the hip.
Phase 2
Phase 2 — Weeks 5–8
Build hip rotator and glute strength, challenge single-leg stability, begin loaded rotation patterns.
Phase 3
Phase 3 — Weeks 9–12
Heavy hip loading, full rotational power development, and a structured return-to-golf progression.
Everything Included
More than exercises — a complete protocol.
Every plan follows the same comprehensive structure so you always know exactly what to do, when to do it, and how to adjust if something isn't working.
Daily pain-reduction routine
3 mobility sessions per week
2 stretching & recovery sessions per week
3 progressive strength sessions per week
Golf-specific warm-up & post-round recovery
12 weekly progress checklists
Exercise regressions for every movement
5-level return-to-golf progression
Research references & professional notes
Ready to get started?
12-Week Golf Hip Pain Plan — $119, instant digital download.