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Pre-Round Exercise Routine from Mindi Boysen

Have you ever heard of a pre-shot routine? You probably have. You stand above the ball, waggle, and do a couple of things to prepare yourself for the shot you’re about to take, right?

You try to make it as consistent as you possibly can because you want to train the body and mind and have consistency on the course.

Well, do you do a pre-round exercise routine, a pre-round functional routine where you kind of get your body grooving into your day and prepare it for movement for the next 4 to 5 hours?

Well, you should have one.

Right now, I’m going to show you a Pre-Round Exercise Routine that is quick and easy and that you can do right on the range. You could do it at the first tee while you’re waiting for your buddies to tee off. It’s not going to hurt you. You’re not going to look like you don’t know what you’re doing. You’re going to look great and you’re going to feel even better when you do it.

So with this Pre-Round Exercise let’s start by working on the spine.

I want you to grab a club out of your bag and preferably a long one.

I want you to stand nice and tall, and what you’re going to do is just lift the club as high as you can.

Go into a slight extension, squeeze your glutes, and then you’re going to go into a flexion where you roll down and hang.

Pre-Round Exercise Routine

So, if you go as far as I do, then you’re going to roll back up one vertebra at a time.

Lift your arm straight up over your head, go into a slight extension, and then come back to center and you’re going to roll back down one vertebra at a time.

You can even bend your knees for safety and just stretch getting in your roll back up.

This Pre-Round Exercise Routine going to help you when you finish through your swing.

Then when you come down, bring the arms down.

Start with your head.

Roll down one vertebra at a time to your low back if there’s any pain. Engage your core to get the whole way down to your toes.

Pre-Round Exercise Routine

You can’t make it that far. That’s fine.

Just do not bounce. That’s too much on the spine.

Then you’re going to roll back up slowly.

Try about five of those back and forth for flexion and extension of your spine, because you will be flexing and extending pretty much, I don’t know, 72 times that day or 100.

For more information about this Pre-Round Exercise Routine, check out my website at

For more great golf fitness exercises visit our Fitness page.