To remember this quick routine, Jaramillo says to visualize a clock.<\/p>\n
\u201cYou\u2019re going to have one exercise at 12, one exercise at six, two at three and two at nine,\u201d Jaramillo says.\u00a0<\/p>\n
12 O\u2019Clock \u2013 Lunge with upper body stretch (6 times)<\/p>\n
Starting at 12, you\u2019re going to get into a slight lunge. As you set your lower body, lean your upper body forward and extend your arm up the wall toward the ceiling. The arm you extend should be on the same side as the leg that steps back.\u00a0<\/p>\n
\u201cYou\u2019re going to get a nice lat stretch as well as calf and achilles stretch, and sometimes, depending on how inflexible someone is, you\u2019re going to also feel a little bit in the hip flexor,\u201d Jaramillo says.\u00a0<\/p>\n
6 O\u2019Clock \u2013 Squats with calf raise (6 times)<\/p>\n
Next up is a dynamic move designed to activate your glutes, spine, calves, and achilles\u2014all essential for creating stability and power in your swing. Start by squatting down and touching a spot on the wall that\u2019s parallel to your knees. Then, as you rise, don\u2019t stop at the top of your stance, continue driving up onto your toes.\u00a0<\/p>\n
3 O\u2019Clock, 9 O\u2019Clock \u2013 Side lunge (6 each side)<\/p>\n
At both the 3 o\u2019clock and 9 o\u2019clock positions, you\u2019ll perform a side lunge by stepping with your outside foot. Keep your toes pointed toward the wall as you lunge, arms extended out wide at shoulder height. Then reach in opposite directions with both hands\u2014you should feel a stretch in your inner thigh and activation in your upper back as you extend.<\/p>\n
\u201cYou really want to feel a separation of the shoulder blade as you reach your hand,\u201d Jaramillo says.\u00a0<\/p>\n
3 O\u2019Clock, 9 O\u2019Clock \u2013 Full body rotation (6 each side)<\/p>\n
To wrap up the routine, Jaramillo recommends full-body rotations at both 3 o\u2019clock and 9 o\u2019clock. Stand about an arm\u2019s length from the wall with your feet facing forward. Whichever direction you\u2019re rotating, place your outside hand (same side that you\u2019re turning towards) on the wall. Then, thread your inside arm underneath the planted arm and rotate fully through the movement\u2014including your trail foot\u2014engaging your core and upper body.<\/p>\n
This drill not only primes your body for rotational movement, but also helps improve hip mobility and prevents common swing faults that can kill your consistency and power.<\/p>\n
\u201cSo much of our opening up too early, even early extension in our swing is the lack of hip mobility. Specifically hip internal,\u201d Jaramillo says.\u00a0<\/p>\n
According to Jaramillo, this exercise is an effective way to build that mobility and keep bad habits from creeping into your swing.<\/p>\n
![\"OTR](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/08\/OTR_PreRound_Warmup_GRFX.jpg\")
<\/p>\n
With all four moves complete, you\u2019ve activated key muscle groups, improved mobility, and set yourself up for a stronger, more consistent round.<\/p>\n