The Programs
9 Golf PDF Plans.
One for your Pain.
Each program is a complete 12-week protocol built specifically for the part
of your body that's keeping you off your game. Not generic fitness plans —
golf-specific programs built by someone who understands both the sport and
the body.
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.
What every plan includes
Each program is delivered as a digital download — a comprehensive PDF you can start the same day.
Daily pain-reduction routine
3 progressive strength sessions per week
Exercise regressions for every movement
3 mobility sessions per week
Golf warm-up & post-round recovery
5-level return-to-golf progression
2 recovery sessions per week
12 weekly progress checks
Research references and pro notes
STILL NOT SURE?
FAQs
What is included in the PDF Pain Plan?
Each PDF Pain Plan includes a structured golf-focused exercise program designed to help you improve mobility, build strength, reduce discomfort, and move better for golf. The plan includes guided mobility work, stretching, strength exercises, weekly progressions, pain notes, and review questions to help you track your progress.
Who is this plan designed for?
This plan is designed for golfers who are dealing with common aches, pain, stiffness, or movement limitations that affect their golf game, workouts, or daily life. Whether your pain shows up during your swing, after a round, or during everyday movement, the plan gives you a clear path to start improving.
Is this plan personalized to me?
No. The PDF Pain Plan is a general exercise and wellness resource, not a personalized physical therapy plan. It is designed to give golfers a structured program to follow, but it does not replace an individualized evaluation, diagnosis, or treatment from a healthcare provider.
What is the difference between the automated programs and the PDF programs?
The PDF programs are downloadable guides that give you a structured plan to follow on your own. The automated programs are delivered in a more guided format, through an app, making it easier to follow workouts via exercise demonstration videos, track progress, and stay consistent.
How do I know which PDF Pain Plan is right for me?
Choose the plan based on the area that is bothering you the most or limiting your golf game. For example, if your low back hurts during or after golf, start with the low back plan. If your shoulder limits your backswing or follow-through, the shoulder plan may be a better fit.
How long does the program last?
The PDF Pain Plan is built as a 12-week program. Each week is designed to help you gradually progress your mobility, strength, and movement control so you can build consistency over time.
How many days per week do I need to do the exercises?
Most plans include a combination of mobility, stretching, and strength training sessions throughout the week. You do not need to train every day, but staying consistent with the weekly plan will give you the best chance of seeing progress.
Do I need equipment?
Some exercises may use basic equipment such as resistance bands, dumbbells, kettlebells, a bench, or an exercise mat. Many movements can be modified based on what you have available, but having a few basic pieces of equipment can help you get more out of the plan.
Will this plan fix my pain?
No program can guarantee that your pain will go away. The goal of the PDF Pain Plan is to help improve the mobility, strength, control, and consistency that may contribute to better movement and reduced discomfort over time. If your pain is severe, worsening, or not improving, you should seek professional medical guidance.
Can I use this plan during golf season?
Yes. The PDF Pain Plan can be used during golf season. You may need to adjust the intensity depending on how often you are playing, practicing, or competing. The goal is to support your body, not make you too sore to play.
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