Rotation Reset: 12-Week Golf & Pickleball Hip and Thoracic Mobility Program (Fillable + Printable PDF)

Rotation Reset is a 12-week mobility program for pickleball players and golfers whose turn feels stiff or short: a backswing that stops early, a cramped paddle turn, or tight hips and upper back between rounds and matches. It trains the three links that share the work of every turn: the mid-back (thoracic spine), the hips, and the shoulder blades.

How it works

- Weeks 1-4, Restore: build comfortable range in the mid-back, hips, and shoulder blades

- Weeks 5-8, Control: anti-rotation and split-stance balance work so you can stop the turn as well as start it

- Weeks 9-12, Transfer: slow, sport-shaped drills for the swing and the paddle turn

- Deload weeks at Weeks 4 and 8, with retests at Weeks 4, 8, and 12

- 3 sessions a week, about 20-25 minutes each

What's inside (36 pages, fillable PDF plus a printer-friendly version)

- 4 baseline movement screens and 4 how-it-feels scores, retested at Weeks 4, 8, and 12

- 12-week progression map with sets and focus for every week

- 24-drill library, with an easier and a harder option for every drill

- 8-minute pre-round card for the course or the court

- 12 fillable weekly logs: per-drill check-offs, effort, and a pinch check

- Week 12 results page and a keep-it maintenance plan

- Demo video links for every drill and screen

Equipment: a mat, a sturdy chair, a wall, a rolled towel, a golf club or pickleball paddle (or a broomstick), a long resistance band with a door anchor, a light loop band, and optional 1-3 lb weights.

Who it's for: recreational and competitive pickleball players, golfers, desk workers who play on weekends, and adults who want their turn to feel freer.

How you get it: instant PDF download right after purchase. Fill it in on your phone, tablet, or computer, or print it at home. US Letter size (prints fine on A4 too). Every exercise has a linked YouTube demo video. Personal use only; please do not share or resell.

This is educational exercise guidance. It is not medical advice and not a substitute for evaluation or care from a physician or physical therapist. Results vary. Stop any exercise that causes sharp pain, and seek medical care for numbness, tingling, weakness, or pain that spreads or gets worse.

Designed by Joseph Lurus, NASM Certified Personal Trainer and Corrective Exercise Specialist in Homer, Alaska. Cover art and layout created with the help of AI tools.