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Program · 038 weeks

Balanced Golf-Body

Warm-ups, mobility, strength and recovery in one honest weekly rhythm.

Start this programHow it works

7 days free · No credit card to start · Switch programs anytime

Length
8 weeks
Session
5 to 15 min / day
Best for
You play most weekends and want to feel ready.
Built for
The recreational golfer who wants the full picture.

Who this program is for.

If you're not chasing one specific thing, just trying to feel ready every weekend without paying for it on Monday, this is the program.

Balanced Golf-Body puts warm-ups, mobility, strength, and recovery into a single weekly rhythm. Round-aware, so the plan tightens up as your tee time approaches. Time-aware, so a five-minute day still counts.

It's the default for most golfers, and the one we point you toward when the 9-question setup says "a bit of everything."

Not for you if: If your body's actively painful, start with Less Pain & Mobility and graduate into this.

Benefits

What you should feel.

  • A loose first tee. No more burning holes 1 to 4 as a warm-up
  • Steady gains in rotation and strength without dedicated gym days
  • Recovery built into the week, so Saturday doesn't wreck Sunday
  • A schedule you can keep when life gets in the way
  • Round-day prep that lines up with your actual tee time
Included

What's in the program.

  • 40+ sessions across warm-up, mobility, strength, and recovery
  • Round-aware planning that counts back from your next tee time
  • Adaptive session length: 5, 10, or 15 minutes
  • Pain-aware swaps on every session
  • Post-round recovery flows tuned to how you played
Example week

What a typical week looks like.

Adapts to your tee time, your time, and what your body's telling you.

MonStrength, lower body & rotation12 minStrength
TueHip & shoulder mobility10 minMobility
WedStrength, upper & core12 minStrength
ThuPre-round flow8 minWarm-up
FriMobility + readiness check10 minMobility
SatFirst-tee warm-up8 minRound day
SunPost-round recovery10 minRecovery

A representative week. The app adapts day-to-day based on your check-in and your next tee time.

Other programs

Not the right fit? Try one of these.

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Program · 016 weeks

Less Pain & Mobility

Golfers with nagging stiffness or pain that limits the round.

View program
Program · 028 weeks

Distance & Speed

Players chasing more clubhead speed and rotational power.

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Program · 046 weeks

Gentle Mobility & Recovery

Seniors and players focused on longevity and staying in play.

View program

Start Balanced Golf-Body.

The 9-question setup confirms this is the right fit and lines up your first session before you put your phone down.

Start this program

9 questions · No credit card to start · Cancel anytime