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A GENTLER MONTH OF GOLF FITNESS
Try the 30-day golf fitness challenge
Seven exercises. Your pace. Enjoy moving.
Over the next 30 days, choose from these seven golf fitness exercises whenever you have time and feel ready to move. Repeat your favourites, try something different and enjoy a few comfortable movements at home or before golf.
These exercises are from the Golf Practice Made Fun App.
There’s no fixed timetable, points table or pass mark. You don’t need to exercise every day, work through the cards in order or complete all seven. One comfortable movement is a good start.
You won’t need a gym, weights or a partner. Choose standing exercises if getting down to the floor doesn’t suit you. Take rest days whenever you need them.
Step 1. Pick an exercise that suits today
Choose one idea that interests you and find a clear space to move. A wall or sturdy support is useful for some standing exercises. The two floor exercises use a comfortable mat, with a pillow for the side-lying rotation.
| If you fancy… | Try this exercise |
|---|---|
| Ease into movement before you play | Dynamic pre-round warm-up |
| Move your shoulders comfortably | Shoulder mobility circuit |
| Explore a small, easy hip turn | Standing hip-turn mobility |
| Let your ankles move with support | Ankle mobility wall test |
| Practise balance with a helping hand | Assisted single-leg balance |
| Enjoy a gentle upper-body turn | Side-lying open-book rotations |
| Try a small, controlled hip lift | Glute-bridge hold |
Using the App? Open your dashboard, choose Golf fitness and search for the card’s name. Save the cards you enjoy to My Cards so they’re easy to find next time.
You could repeat one or two favourite movements throughout the month, or explore the others when you feel like it. Skip any exercise that doesn’t suit you.
Step 2. Enjoy a little comfortable movement
Start slowly and use a small range of movement. Breathe normally, pause when you need to and stop if a movement feels painful. You don’t need to stretch further, hold longer or do more repetitions each time.
A simple example: Try a few shoulder movements one day. On another day, use the wall for gentle ankle movement. Before a range visit, try one part of the warm-up. Return to whichever exercises you enjoy.
Keep the session manageable. You can finish after one exercise or add another if you still feel comfortable. There’s no need to turn the seven cards into a full workout.
EXERCISE 1 · FITNESS CARD 17
Dynamic pre-round warm-up
Ease into movement before you play
Stand beside a sturdy support. Try a few shallow squats with your heels down and knees pointing the same way as your toes. Hold the support for small forward-and-back leg swings, changing legs. Then cross your arms over your chest and make easy torso turns, letting your hips and feet follow.
Keep it easy: Try the movements slowly and keep them small. You can choose just one part of the warm-up today.
EXERCISE 2 · FITNESS CARD 20
Shoulder mobility circuit
Move your shoulders comfortably
Stand tall and raise one arm forwards, going overhead only if that feels comfortable, then lower it. With both elbows bent beside your ribs, gently turn your forearms outwards and return. Keep your shoulders relaxed and your ribs steady.
Keep it easy: An arm raise below shoulder height is fine. There’s no need to reach your maximum range or push through discomfort.
EXERCISE 3 · FITNESS CARD 18
Standing hip-turn mobility
Explore a small, easy hip turn
Stand with your feet about golf-stance width and your knees slightly bent. Cross your arms over your chest. Turn your belt buckle a little to the right, return to the middle and turn a little to the left, keeping your chest facing forwards as comfortably as you can.
Keep it easy: Use a small movement. Avoid sliding sideways or forcing your knees; a gentle turn is enough.
EXERCISE 4 · FITNESS CARD 10
Ankle mobility wall test
Let your ankles move with support
Face a wall in a small split stance and place your hands on it. With your front toes close to the wall, bend that knee towards it, tracking over your middle toes while the heel stays down. Return slowly, then try the other side.
Keep it easy: Move closer to the wall if your heel lifts. Although the card calls this a test, you don’t need to measure or compare distances for this challenge.
EXERCISE 5 · FITNESS CARD 11
Assisted single-leg balance
Practise balance with a helping hand
Stand beside a sturdy support and rest your fingertips on it. Shift your weight onto one foot, soften that knee and lift your other foot just a little. Stand tall, make a small, slow chest turn and return to face forwards without twisting the standing knee.
Keep it easy: Use as much support as you need and put your foot down whenever you want to reset. A brief hold is plenty; there’s no timer to beat.
EXERCISE 6 · FITNESS CARD 8
Side-lying open-book rotations
Enjoy a gentle upper-body turn
Lie on your side on a comfortable mat, with hips and knees bent, a pillow supporting your head and both arms reaching forwards. Open your top arm across your body as your chest turns gently towards the ceiling. Follow your hand with your eyes, then bring it back. Keep your knees together and change sides when ready.
Keep it easy: Stop the turn before your knees lift or the movement becomes uncomfortable. Your hand doesn’t need to reach the floor.
EXERCISE 7 · FITNESS CARD 14
Glute-bridge hold
Try a small, controlled hip lift
Lie on your back with knees bent, feet hip-width apart and arms resting beside you. Press through your feet and gently squeeze your buttocks to lift your hips. Pause briefly while breathing, then lower slowly. Keep the lift comfortable and avoid arching your lower back.
Keep it easy: A small lift is fine. Take a rest between attempts and stop if it feels painful. You don’t need to complete a set number.
Step 3. Complete your round
If you’re using the Golf Practice Made Fun App, you can tick one box in your Practice Round after each comfortable repetition or brief hold. A tick means you practised; it doesn’t depend on reaching a particular position or holding for a set time.
A round of 18 is an optional guide. Do fewer movements if that suits you, or come back to finish the round another day. Rest between attempts and stop whenever you need to. You don’t need to complete 18 in one session.
There’s nothing to add up. If you want, leave one short note such as “The smaller shoulder raise felt comfortable” or “I enjoyed the warm-up before the range.” Notes are optional too.
At the end of the 30 days, ask yourself: Which movement did I enjoy? What felt easier? What would I like to keep doing? Use those answers to choose your next card. There’s no final fitness test or score to beat.
George’s Conclusion
Golf fitness can begin with a few comfortable movements that fit into your day. Choose an exercise you enjoy, keep the effort manageable and give yourself permission to rest.
If one card becomes a favourite you’re happy to return to, the challenge has given you something useful. When you fancy some club-and-ball practice, try the 30-day putting challenge or the 30-day long game challenge.
MAKE THE NEXT BUCKET COUNT
Pick a card. Practise with purpose.
