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Program · 046 weeks

Gentle Mobility & Recovery

Stay in play. For the next round, and the next 20 years.

Start this program How it works

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

Length: 6 weeks
Session: 5 to 10 min / day
Best for: You want to keep playing for the next 20 years.
Built for: Seniors and players focused on longevity and staying in play.

Who this program is for.

The golfers we see still playing into their 70s and 80s are the ones who recover well between rounds. They protect their joints, keep their hips moving, and never let a small ache turn into a six-week layoff.

Gentle Mobility & Recovery is that program. Six weeks of joint-friendly, low-intensity work focused on hip and shoulder range, balance, and recovery, designed to be done most days without soreness.

It's also a smart on-ramp if it's been a while since you trained: consistent, careful movement, with no burpees in it.

Not for you if: If you're chasing speed gains, Distance & Speed is the program. This one's built for longevity.

Benefits

What you should feel.

Smoother movement at address and through the swing
Better balance through the swing and on uneven lies
Faster bounce-back after 18 holes
A daily habit gentle enough to do every single day
A protective base so you keep playing without scares

Included

What's in the program.

30+ low-intensity mobility, balance, and recovery sessions
Joint-friendly progressions with no surprise spikes in intensity
Pre-round routines tuned for older players
Pain-aware swaps on every move
Walking-friendly companion flows for between rounds

Example week

What a typical week looks like.

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

DaySessionLengthFocus

MonHip & ankle mobility7 minMobility

TueShoulder & t-spine flow8 minMobility

WedBalance & stability7 minBalance

ThuGentle full-body flow10 minMobility

FriPre-round loosener6 minWarm-up

SatFirst-tee warm-up6 minRound day

SunRest day0 minRecovery

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

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The recreational golfer who wants the full picture.

Start Gentle Mobility & Recovery.

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

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