Your coach knows where the club needs to go. We make sure your body can get it there.
A small-group program for golfers who want more rotation, more speed, and less soreness and fewer niggles. Make every lesson count.
You know what the swing should look like. Some days your body just won't do it.
You've had the lessons. But the turn feels short, and you lose your posture through the ball.
Then there's the after. You pull up sore the next morning. A few holes in, something twinges. That old back, shoulder or hip issue flares up again, and suddenly you're skipping a round or playing around it.
That's usually not a coaching problem or a talent problem. It's a capacity problem. If your hips and upper back can't rotate the way the swing needs, your body finds the movement somewhere else. And the somewhere else is usually the part that ends up sore.
Your coach builds the swing. We build the body that swings it.
Lessons stick faster. Your swing feels freer. And you keep playing well for years, not just this season.
Built on Stretch Yourself Strong. Led by the research.
Back Nine Longevity is built on Stretch Yourself Strong, a system developed over more than a decade and taught to almost 2,000 trainers and therapists. It's been used with Olympians and Paralympians, pro football and rugby teams, and surfers who want to stay in the water longer. Here's what the research says actually moves the needle for golfers.
Strength and mobility together beat either alone
Programs combining both tend to outperform pure stretching or pure gym work. That's why every movement here builds strength while you lengthen.1,2
Golf-specific conditioning improves the swing
Golfers who train the right physical qualities typically gain clubhead speed, ball speed and distance, plus better swing mechanics.1,3
Your lead hip matters more than you think
Limited rotation in your front hip is linked to lower back pain in golfers. So we start with the hips, not your back.4
Upper-back rotation drives a freer turn
Improving trunk rotation is associated with better swing performance and accuracy.5
Order matters
You need range before you can control it, and control before you can use it at speed. The four weeks are sequenced exactly that way.
A video gives you exercises. This finds out why your swing is breaking down.
There are thousands of "golf stretches" online, and most golfers have tried a few. Here's why they rarely stick.
They don't know your body. A video can't tell if your limit is your hip, your upper back or your ankle. Each week tests where yours is breaking down, so you're not guessing.
They're random, not sequenced. A stretch here and a drill there won't add up. All of it works, in the right order.
Passive stretching doesn't carry over. Range you can't control won't show up at swing speed. This is strength while stretching: control at end range that holds up on the course.
Nobody's watching your form. In a small group, an Exercise Physiologist sees what you're doing, adjusts it, and scales it around old injuries and joint replacements.
There's no retest. You'll measure in Week 1 and again in Week 4, so you know what changed instead of hoping.
One key golf movement each week. Your body, broken down.
Every week starts with a movement every golfer knows. We break down what your body needs to do it, test where yours is breaking down, and give you the exact exercises to fix it. Each week you add those exercises to your own home routine, so by Week 4 you've built it around your limits, not a generic routine.
The Turn
Turn to the top while keeping your posture. We test your hinge, upper-back rotation and hips, and start unlocking the turn. You also get a 5-minute pre-round warm-up to use from your very next round.
Post Into the Lead Side
Shift and rotate over your front leg without your lower back taking the load. Lead-hip rotation, single-leg stability, glute strength and ankle mobility.
Separation
Start the hips while the chest stays back. Hip and upper-body control, trunk strength and overhead reach for a bigger, freer turn.
The Finish
Swing at speed into a balanced finish. Speed work, grip and forearm strength for fewer elbow niggles, and a full retest so you see your own before and after.
Each 60-minute session: a short why, the movement test, then targeted exercises. Every session finishes club in hand, so you feel the difference in your swing before you leave.
The sessions teach you. Your home routine does the work.
Between classes you'll do two or three short sessions a week, 15–20 minutes each, using the exercises you picked up in class. It's not passive stretching. It's hard, focused work at the end of your range, plus loaded strength, so new mobility actually shows up when you swing at speed.
This is for you if
- You're 45+ and want to keep playing well for the long haul
- Your turn feels restricted, or you lose posture through the swing
- You pull up sore after a round, or keep tweaking old injuries
- You take lessons and want them to stick faster
- Or you don't take lessons, but want to play more rounds with less pain
It isn't for you if
- You want a swing lesson. We don't touch technique; that's your coach's job.
- You have an acute injury that hasn't been assessed. Talk to us first.
- 4 × 60-minute small-group sessions, run by an Exercise Physiologist
- Weekly movement tests, plus a full Week 4 retest
- Build-your-own home routine: each week you add the exercises that target what your tests showed
- A printable 5-minute pre-round warm-up card
- A copy of the book Stretch Yourself Strong
Spots are capped at [12]. The waitlist gets first access and $40 off.
Join the waitlist
Glenn Phipps, Accredited Exercise Physiologist
I've been an ESSA-accredited Exercise Physiologist since 2013, and I've certified almost 2,000 trainers and therapists in the Stretch Yourself Strong system. My work has taken me into pro football, rugby, European handball and the military, alongside Olympians and Paralympians, and I've spent 15+ years helping Central Coast surfers stay in the water longer.
Golf asks the same thing of the body as all of those sports: rotate powerfully without breaking down.
And I'll be honest: I'm an average golfer working hard to get better. Over the last few years I've read the books, watched the videos and done the drills. What kept showing up was the same gap. Nobody was checking whether my body could actually do what the drill was asking. This program is built to fill that gap.
Safe and screened
Everyone completes a pre-exercise screen before Week 1. Everything is scaled to you, including if you've had a hip or knee replacement, have back issues, or have been told to watch your bone density. If something needs a closer look, we'll tell you.
Questions
I've never done mobility work. Will I keep up?
Yes. Everything is scaled, and most people start stiff. That's the point.
Will this change my swing?
It won't change your technique, but it gives you the range and control to make the changes your coach is asking for.
Do I need to bring anything?
One iron (a 7-iron is perfect), comfortable clothes and a water bottle.
What if I miss a week?
[You'll get the session plan to do at home.]
I have a sore back. Can I join?
Most likely, yes. Tell us on the form and we'll check before you start.