These exercises are to warm you up, increase flexibility, mobility, and activate the important muscles in you golf swing.

The first thing we want to do is get the rhomboids activated. The rhomboid muscles are important in golf because they play a crucial role in shoulder stability and movement. They connect the shoulder blades to the spine and are involved in scapular movements during the golf swing, which is essential for achieving a proper backswing and club head positioning.  The standing row is my choice, I like beginning every warm-up with this exercise.  If you like a different exercise better please use the one of your choice.

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The Cat-Cow pose is important for golfers as it enhances spinal mobility, flexibility, and core stability, which are crucial for a smooth and powerful swing.
It helps warm up the back, reduces stiffness, and promotes better posture, enhancing rotation and preventing injuries during play.  This is great way to ease into moving the back.

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A good Kinematic Sequence is important for a proper golf swing.  Simply put, we have transition points in our swing, and each transition point needs to be in the correct sequence and needs to effectively transfer power from one to the next.  This exercise will help you stretch out and contract your transition points in the proper order.  This will give you more flexibility and power.

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Increasing thoracic mobility and flexibility allows for full rotation during the backswing, which is essential for generating power and distance in shots.
A mobile thoracic spine enables a smooth follow-through, reducing the risk of injury and improving overall performance.   Limited mobility can lead to compensatory movements in other areas, such as the lower back, which can cause pain and affect swing mechanics.  Maintaining proper posture throughout the swing is vital for effective performance, and thoracic flexibility helps achieve this.

Incorporating exercises to improve thoracic mobility can significantly enhance a golfer's swing and reduce the risk of injury.

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Hitting this one home, torso mobility is very important in the golf swing, that is why I like 2 different warm-ups for it.  I like this one because it really holds the rest of your body stable and forces more of a stretch, and begins to engage the abs a little more.  You could just do the last one twice as much, but that is going to limit your warm-up.

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Strong glutes provide explosive power, allowing for greater swing speed and distance. Active glutes help maintain stability and prevent excessive lateral movement, which is essential for a consistent swing. Glute activation stabilizes the pelvis, which is vital for proper posture and control during the swing.
 Engaging the glutes can prevent compensatory movements that may lead to injuries, such as lower back strain. Incorporating glute-strengthening exercises into your training can significantly enhance your golf performance.

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Time to wake up the glutes. When they’re “asleep” (inactive from sitting or lack of warm-up), other muscles — like your lower back or hamstrings — try to compensate, leading to weaker swings and inconsistency.  This exercise forces the glutes to stabilize your entire body as it moves, there are few exercises that work as well at activating the glutes as this one.

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This exercise stretches and contracts just about every muscle in your body through a set sequence, this exercise will help your body move as one fluid motion.  It will also get your heartrate up and warm your whole body.

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Engaging your abdominals in your golf swing provides the foundation for power, balance, consistency, and injury prevention.  This exercise will help activate your abdominal muscles so they can be ready for your game.  The chest press part is working on core stability as it is offset to one side.

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The golf swing is primarily a rotational movement, and your obliques are the main muscles responsible for trunk rotation.

The trail-side external oblique and lead-side internal oblique work together to rotate the torso during the downswing.

This coordinated contraction helps transfer force from the lower body through the core to the shoulders and arms — the essence of a powerful swing.

This exercise gets those muscles ready, while continuing your thoracic mobility.

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This exercise helps you put together your sequencing, driving the leg, pulling with the abs in the right order.

Much like the last exercise, this exercise helps put together the lower body to abdominal transfer, and begins to transfer to the upper body.