Online Premade Programs
The full program.
on your phone.
Every program is available on the Everfit app — the same 12-week protocol, but with exercise demo videos, automatic tracking, and the ability to message your coach directly. No PDF to print. No guesswork about where to start.
9 programs available
12 weeks each
Instant access on the Everfit App
Why The App
More than a workout program.
It's a guided experience.
The program content is identical to the PDF version. But the way you experience it is completely different. The app handles the structure, the demos, and the tracking — so you can focus on doing the work.
Exercise demo videos
Every movement in the program comes with a short video so you always know exactly what it should look like — no guessing, no bad reps.
Week-by-week delivery
The app unlocks the right workouts at the right time. You never have to flip through a PDF to figure out where you are in the program.
Built-in progress tracking
Log your sets, reps, and notes as you go. See your progress over the 12 weeks and know exactly where you stand.
Message your coach directly
Something feels off? Not sure about a movement? You can message your coach directly through the app and get a real answer.
Always in your pocket
Your full program is on your phone. Take it to the gym, the range, or your living room — no printing, no PDF to track down.
Accountability built in
The app tracks what you've completed so you don't have to. Skipped a session? It's there waiting. Finished the week? You'll see it.
We offer a 7-day risk free trial to make sure the app is what you're looking for!
Available Programs
Pick your program.
Each program targets a specific area of the body. Choose the one that matches where your pain is or where your game is breaking down.
Low Back Pain
Low back pain holding back your golf game?
The Formed Fitness 12-Week Golf Low Back Pain Program is designed to help golfers improve mobility, build core strength, improve hip stability, and reduce discomfort on and off the course.
If you struggle with back stiffness, soreness after walking 18 holes, discomfort during your swing, or tightness after a round, this program gives you a clear weekly plan to follow.
Move better. Build a stronger core. Play with more confidence.
Knee Pain
Knee pain making it harder to enjoy golf?
The Formed Fitness 12-Week Golf Knee Pain Program is designed to help golfers improve knee mobility, build lower body strength, improve balance, and reduce discomfort on and off the course.
If you struggle with knee stiffness, soreness after walking 18 holes, discomfort during your swing, or pain on hills, this program gives you a clear weekly plan to follow.
Move better. Build stronger knees. Play with more confidence.
Shoulder Pain
Shoulder pain holding back your golf swing?
The Formed Fitness 12-Week Golf Shoulder Pain Program is designed to help golfers improve shoulder mobility, build rotator cuff strength, improve shoulder blade control, and reduce discomfort on and off the course.
If you struggle with shoulder stiffness, soreness after a round, discomfort during your backswing, or pain during follow-through, this program gives you a clear weekly plan to follow.
Move better. Strengthen your shoulder. Play with more confidence.
Neck Pain
Neck pain making it harder to enjoy your golf swing?
The Formed Fitness 12-Week Golf Neck Pain Program is designed to help golfers improve neck mobility, build postural strength, reduce tension, and move better on and off the course.
If you struggle with neck stiffness, soreness after a round, discomfort during your backswing, or tension while putting, this program gives you a clear weekly plan to follow.
Move better. Reduce tension. Play with more confidence.
Hip Pain
Hip pain holding back your golf swing?
The Formed Fitness 12-Week Golf Hip Pain Program is designed to help golfers improve hip mobility, build strength, and reduce discomfort on and off the course.
If you struggle with hip tightness during your backswing, soreness after a round, or pain when walking the course, this program gives you a clear weekly plan to follow.
Move better. Feel stronger. Play with more confidence.
Elbow Pain
Elbow pain making it harder to grip, swing, or practice?
The Formed Fitness 12-Week Golf Elbow Pain Program is designed to help golfers improve forearm strength, build grip confidence, improve wrist and elbow control, and reduce discomfort on and off the course.
If you struggle with golfer’s elbow, tennis elbow symptoms, soreness after hitting balls, pain during impact, or discomfort while gripping the club, this program gives you a clear weekly plan to follow.
Grip stronger. Swing with confidence. Play with less elbow pain.
Ankle & Foot Pain
Foot or ankle pain making it harder to enjoy golf?
The Formed Fitness 12-Week Golf Ankle & Foot Pain Program is designed to help golfers improve ankle mobility, build foot strength, improve balance, and reduce discomfort on and off the course.
If you struggle with ankle stiffness, foot soreness, heel pain, arch discomfort, or pain after walking 18 holes, this program gives you a clear weekly plan to follow.
Build a stronger foundation. Move better. Play with more confidence.
Wrist & Hand Pain
Wrist or hand pain making it harder to grip, swing, or practice?
The Formed Fitness 12-Week Golf Wrist & Hand Pain Program is designed to help golfers improve wrist mobility, build hand and forearm strength, improve grip confidence, and reduce discomfort on and off the course.
If you struggle with wrist soreness, hand stiffness, grip pain, discomfort during impact, or pain after hitting balls, this program gives you a clear weekly plan to follow.
Grip stronger. Control the club better. Play with less wrist and hand pain.
Upper Back Pain
Upper back pain limiting your golf swing?
The Formed Fitness 12-Week Golf Upper Back Pain Program is designed to help golfers improve thoracic mobility, build postural strength, improve shoulder turn, and reduce discomfort on and off the course.
If you struggle with stiffness between your shoulder blades, soreness after a round, limited rotation, or discomfort during your backswing, this program gives you a clear weekly plan to follow.
Rotate better. Move stronger. Play with more confidence.
Try your 7-day free trial now!
Inside Every Program
Built to the same standard.
Every program follows the same clinical framework — 3 phases, progressive loading, golf-specific application — delivered through the app so the structure is automatic.
Daily 8-12 min pain-reduction routine
3 progressive strength sessions per week
Exercise demonstration videos for every movement
3 mobility sessions per week
Golf warm-up & post-round recovery
5-level return-to-golf progression
2 stretching & recovery sessions per week
12 weekly progress check-ins
Direct messaging access to your coach
STILL NOT SURE?
FAQs
What is included in the online automated program?
Each program includes a structured 12-week golf-focused exercise plan designed to help improve mobility, build strength, reduce pain, and support better movement on and off the course. You’ll receive guided mobility work, stretching sessions, strength training workouts, and weekly progressions to help you stay consistent.
Who are these programs designed for?
These programs are designed for golfers who want to move better, feel stronger, and reduce common aches or limitations that may be affecting their swing, practice, workouts, or daily life.
Do I need to be in pain to use the program?
No. While many programs are built around common pain areas such as low back, shoulder, hip, knee, neck, elbow, wrist, ankle, or foot discomfort, they can also be used by golfers who want to improve mobility, strength, and overall movement quality.
How long are the workouts?
Most sessions are designed to be efficient and realistic for busy golfers. Mobility and stretching sessions may take around 10–20 minutes, while strength sessions may take around 30–45 minutes depending on your pace, rest time, and experience level.
How many days per week should I do the program?
Most programs are built around a weekly structure that includes a mix of mobility, stretching, and strength training. You do not need to train every day, but consistency is important. The goal is to build sustainable progress over the full 12 weeks.
Do I need gym equipment?
Some exercises may use basic equipment such as resistance bands, dumbbells, kettlebells, a bench, or a mat. Many exercises can be modified depending on what you have available. For best results, having access to basic strength equipment is helpful.
Can beginners do this program?
Yes. The programs are designed to be approachable, but you should move at your own pace. Start with lighter resistance, focus on control, and progress gradually. If you are new to exercise or have health concerns, check with a healthcare professional before beginning.
Can advanced golfers or athletes use the program?
Yes. More experienced golfers can increase resistance, improve control, and focus on higher-quality movement. The program is designed to build a strong foundation while allowing room for progression.
Can this help me prevent future injuries?
No program can guarantee injury prevention, but improving mobility, strength, control, and consistency may help your body better tolerate the demands of golf, training, and daily activity.
What makes this different from a general workout plan?
These programs are built specifically with golfers in mind. The exercises focus on areas that commonly affect the golf swing, such as hip mobility, trunk control, shoulder strength, rotational capacity, balance, and overall durability.
Not sure which program fits you?
Book a TPI Assessment and your coach will identify exactly where your body is limiting you — and which program to start with.
Formed Fitness
Contact Details
Instagram: @formedfitnessgolf
Columbus, OH