12-Week Golf Hip Pain Plan

Unlock your hips. Regain your rotation.

The hip is the engine of the golf swing. Pain or restriction there doesn't just hurt — it quietly reshapes your entire movement pattern. This plan restores hip mobility, builds glute and hip rotator strength, and develops the single-leg control that makes your swing both powerful and safe.

Everfit App

Full program with videos, tracking, and direct access to your coach.

Get on Everfit - $259

PDF Version

$79 one-time — self-guided PDF, no app required.

What You'll Build

The areas this program targets

Hip Mobility

Glute Strength

Hip Rotation Control

Single-Leg Balance

How It's Structured

The 3-phase progression

Phase 1

Weeks 1-4

Reduce joint irritation, restore hip range of motion, and begin activating the glutes without aggravating the hip.

Phase 2

Week 5-8

Build hip rotator and glute strength, challenge single-leg stability, begin loaded rotation patterns.

Phase 3

Weeks 9-12

Heavy hip loading, full rotational power development, and a structured return-to-golf progression.

Everything Included

More than exercises - a complete protocol

Every plan follows the same comprehensive structure so you always know exactly what to do, when to do it, and how to adjust if something isn't working.

Daily pain-reduction routine
3 mobility sessions per week
2 stretching & recovery sessions per week
3 progressive strength sessions per week
Golf-specific warm-up & post-round recovery
12 weekly progress checklists
Exercise regressions for every movement
5-level return-to-golf progression
Research references & professional notes

Two Ways To Get It

PDF or App — what's the difference?

Same 12-week program. One you print and follow on your own. The other lives in your phone and does the thinking for you.

PDF Plan

$79 one-time

Download & follow at your own pace
Works offline, no app needed
Full 12-week protocol in one document
Self-guided, you manage your schedule

Everfit App

More Structure. Better Results.

Everything in the PDF — plus video demos, automatic tracking, and the ability to message your coach directly. The app keeps you accountable and removes all the guesswork.