Roderick Bastard

Professional Golfer

Bespoke Pre-Round Warm Up

Step 1: Mobilise Ankles

Reps: 30-60 seconds each side

Rounds: 3

Step 2: Mobilise hips and quads & Activate glutes

Reps: 10-12 each side

Rounds: 3

Step 3: Activate Glutes

Reps: 5-10 steps one way, then back the other.

Rounds: 3

Step 4: Mobilise Shoulders

Reps: 10-15 slow and controlled using a resistance band

Rounds: 3

Step 5: Mobilise Thoracic Spine

Reps: 10 with a slow and controlled tempo.

Rounds: 3

Step 6: Prime Central Nervous System

Reps: 5 with a explosive jump.

Rounds: 3