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12-Week Program · Digital Download
12-Week Golf Wrist & Hand Pain Plan
Rebuild your grip. Protect what controls your club.
Your hands and wrists take thousands of impacts per season. This plan rebuilds tendon capacity at the wrist, develops grip and pinch control, and restores the fine wrist mobility that drives a clean, consistent swing — without making the irritation worse along the way.
Everfit App
Full program with videos, tracking, and direct access to your coach.
PDF Version
$79 one-time — self-guided PDF, no app required.
What You'll Build
The areas this program targets
Wrist Tendon Capacity
Grip & Pinch Control
Hand & Finger Mobility
Load Tolerance
How It's Structured
The 3-phase progression
Phase 1
Weeks 1-4
Calm irritation, restore wrist and finger range of motion, begin very low-load tendon work.
Phase 2
Week 5-8
Progress load on grip and wrist flexors/extensors, add pinch and rotational wrist strength.
Phase 3
Weeks 9-12
Full grip loading, swing-specific wrist control, and a return-to-golf protocol.
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.
Exercise demo videos for every movement
Built-in progress & workout tracking
Week-by-week program delivery in the app
Ability to message your coach directly
Log reps, sets, and notes as you go
Access on your phone, anywhere
Lifetime access to the program & you'll get the pdf
7-day free trial to make sure this program is what you need
Become self-sufficient and able to control your pain.
Limit the amount of injections, treatments, and quick fixes that provide temporary relief.
Be able to play for the entire season.
Commit to yourself and stop throwing away money on the healthcare system that only tries to put bandaids on problems that you can tackle with a little bit of guidance.
Allow us to help you gather tools and play the game that you love so much.
I know that you won't be disappointed in investing in Formed Fitness and yourself.
Ready to get started?
Get the full experience on Everfit, or buy the PDF if you prefer.
Formed Fitness
Contact Details
Instagram: @formedfitnessgolf
Columbus, OH