“This is your CardioGolf® Pre-Round Warm-Up, inspired by The Gray Institute’s Functional Golf System and 3DMAPS certifications. These programs are built on the science of three-dimensional movement—helping golfers move better, play stronger, and prevent injury. With over 250 golf-specific movements based on Applied Functional Science, the goal is simple: prepare your body to swing more efficiently. This routine blends CardioGolf® drills with 3D functional movement strategies to get you loose, balanced, and ready to play your best round.”
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CardioGolf® 3-D Pre-Round Warm-Up
This dynamic warm-up sequence blends movement in all three planes of motion—frontal, sagittal, and transverse—to prepare your body for a smooth, powerful, and consistent golf swing. Using the CardioGolf® Fit Wedge, you’ll activate key golf muscles, improve balance, and prime your body for the round ahead.
1. Frontal Plane Arm Swing with Diagonal Side Lunge
Stand on the upslope of the Fit Wedge.
Perform a diagonal side lunge while swinging your arms across your body.
Repeat on the downslope side to challenge balance and weight shift.
2. Reverse Lunge with Vertical Arm Swing
Stand with toes on the Fit Wedge.
Step back into a reverse lunge, alternating legs.
As you lunge, swing your arms up and down to activate shoulders and core.
3. Forward Lunge with Arm Raise
Step into a forward lunge onto the Fit Wedge.
As you lunge, raise arms up and down for shoulder mobility and dynamic balance.
4. Reverse Lunge with Back Row Arms
Toes on the Fit Wedge.
Step back into a reverse lunge, alternating sides.
As you move, perform a rowing motion with the arms to activate the back and shoulders.
5. Rotational Lunge with Torso Twist
Toes on the Fit Wedge.
Alternate lunges with a torso rotation toward the lead leg.
Great for loosening hips, spine, and core before swinging.
6. Forward Lunge with Rotational Swing
Step into a forward lunge onto the Fit Wedge.
Add a rotational backswing and follow-through swing motion to groove sequencing.
7. Backswing on Upslope / Full Swing on Downslope
Start on the upslope of the Fit Wedge and practice your backswing.
Transition to the downslope and perform a full swing motion.
Trains balance, rhythm, and realistic on-course conditions.
✅ In just a few minutes, this 3-D Pre-Round Warm-Up activates your legs, core, and upper body while rehearsing the exact motions you’ll use on the course. It’s the perfect way to improve mobility, prevent injury, and step onto the first tee ready to play your best.