Learn how to move better and swing faster by improving your body’s separation — the ability to rotate your upper and lower body independently for more power and consistency. In this CardioGolf® workout, Karen Palacios-Jansen, LPGA Master Teaching Professional, guides you through a dynamic series of golf-specific drills designed to increase mobility, coordination, and sequencing.

Using just a golf club, you’ll go through movements that train your body to coil and uncoil efficiently, just like the pros. Each exercise helps you feel the flow of your swing while strengthening the muscles that support rotation and stability.

💚 Equipment Needed: Golf Club

Drills Included:

Cross Crawl – improve coordination and core activation

Running Man Split Lunge – strengthen legs and hips for stability

Lower Body Rotation – learn to initiate the downswing from the ground up

Lateral Step and Twist – build rotational speed and balance

Upper Body Turn – train shoulder mobility for a full backswing

Break Dancers – add athletic rhythm and body control

Backswing Rehearsal – feel the proper coil and shoulder turn

Weight Shift Rehearsal – groove your transition and balance

Impact Rehearsal – learn to deliver power to the ball

Full Swing Rehearsal – put it all together in one fluid motion

Goal: Improve your separation, sequencing, and swing speed while getting a great functional workout.