A 6-week programme for padel players and golfers over 50 who want to move better, rotate more freely and stay resilient through the season.

What you’ll do:

• Hip, thoracic and shoulder mobility for a fuller, easier rotation
• Rotational strength and power, built safely
• Leg strength and footwork for padel’s lunges and changes of direction
• Balance and stability for a solid golf stance
• Pre-match and pre-round warm-ups you can do in 6 minutes

What you get: 9 lessons: a start-here lesson with a simple movement self-check, how the programme works, three 2-week training blocks (two sessions a week, about 30 minutes), padel and golf warm-up routines, an exercise library with step-by-step technique, a troubleshooting FAQ and a progress tracker.

You’ll need: a resistance band, one or two dumbbells or a kettlebell, and a wall. Gym optional.

Format: written, step-by-step lessons (no video). New blocks unlock every 2 weeks.

General fitness education, not medical advice. Check with your doctor or physiotherapist first if you have back, shoulder or knee problems.