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THE LAZARETH GOLF PROGRAMSFOUNDATIONS
Phase: Early offseason or anytime getting startedGoal: Improve joint mobility and stability, increase strength and muscle endurance.Version: Home LimitedDuration: 8-Weeks
STRENGTH #1
Focus: Hip, Vertical Pull & PushEquipment: Dumbbell or regular/family size laundry detergent bottle, Bands, Foam Roller, Sliders, bath size towel, bench/chair, medicine ball (optional) and a wallEst. Time: 45-60 minutes
WARM UP
WU1. Elevate Body Temperature
1 set x 2 min
Notes:
Whatever you have access to, such as bike, treadmill run, or other cardio machine, jump rope, jumping jacks, seal jacks, etc.
Rest: 30 seconds
WU2. Side Lying 90/90 Hamstring Tilts
2 sets x 5 + 5 each side
Notes:
Inhale and slightly tuck pelvis, exhale and release x 5 reps, then tuck and hold for 5 breaths.
Rest: 30 seconds
WU3. Hook Lying Hamstring Bridge with Low Reach
2 sets x 8 breaths
Notes:
Rest: 30 seconds
WU4. Supine Alternating Cross-Connect
2 sets x 8 reps each side
Notes:
Rest: 30 seconds
WU5a. Dumbbell Staggered Stance Respiratory Deadlift (heel elevation)
2 sets x 12 reps each side
Notes:
3111 TempoElevate rear foot heel 1-2″ and use a contralateral load.
Rest: None
WU5b. Banded Split Stance Supinated Grip Chop
2 sets x 5 breaths each side
Notes:
Rest: 30 seconds
WU1. Elevate Body Temperature
Rest: 30 seconds
1 set x 2 min
Notes:
Whatever you have access to, such as bike, treadmill, or other cardio machine, jump rope, jumping jacks, seal jacks, etc.
WU2. Side Lying 90/90 Hamstring Tilts
Rest: 30 seconds
2 sets x 5 + 5 each side
Notes:
Inhale and slightly tuck pelvis, exhale and release x 5 reps, then tuck and hold for 5 breaths.
WU3. Hook Lying Hamstring Bridge with Low Reach
Rest: 30 seconds
2 sets x 8 breaths
Notes:
WU4. Supine Alternating Cross-Connect
Rest: 30 seconds
2 sets x 8 reps each side
Notes:
WU5a. Dumbbell Staggered Stance Respiratory Deadlift (heel elevation)
2 sets x 12 reps each side
Notes:
Elevate rear foot heel 1-2″ and use a contralateral load
Rest: None
WU5b. Banded Split Stance Supinated Grip Chop
Rest: 30 seconds
2 sets x 5 breaths each side
Notes:
TRAINING
A1. Medicine Ball Deceleration Slam
3 sets x 5 reps
Notes:
11X1 tempoMedicine ball is optional, can use a dumbbell/kettlebell or a laundry detergent bottle.
Rest: None
A2. Segmental Cat/Camel
3 sets x 5 reps
Notes:
Down + back = 1 repetition
Rest: 60 seconds
A1. Medicine Ball Deceleration Slam
3 sets x 5 reps
Notes:
11X1 tempoMedicine ball is optional, can use a dumbbell/kettlebell or a laundry detergent bottle.
Rest: None
A2. Segmental Cat/Camel
Rest: 60 seconds
3 sets x 5 reps
Notes:
Down + back = 1 repetition
B1. Towel ISO Deadlift
3 sets x 3 reps of 8 second holds
Notes:
Elevate heels 1-2″
Rest: None
B2. Deadbug
3 sets x 12 reps each side
Notes:
No tempo, but move slow
Rest: 90 seconds
B1. Towel ISO Deadlift
3 sets x 3 reps of 8 second holds
Notes:
Elevate heels 1-2″.
Rest: None
B2. Deadbug
Rest: 90 seconds
3 sets x 12 reps each side
Notes:
No tempo but move slow
C1. Band Side Lying Single Arm Pulldown
3 sets x 12 reps each side
Notes:
3111 tempo
Rest: None
C2. Band Tall Kneeling Single Arm Angled Overhead Press with Reach
3 sets x 12 reps each side
Notes:
3111 tempo
Rest: 60 seconds
C1. Band Side Lying Single Arm Pulldown
3 sets x 12 reps each side
Notes:
3111 tempo
Rest: None
C2. Band Tall Kneeling Single Arm Angled Overhead Press with Reach
Rest: 60 seconds
3 sets x 12 reps each side
Notes:
3111 tempo
D1. Slider Leg Pull-In
3 sets x 15 reps each
Notes:
3111 tempo
Rest: None
D2. Dumbbell Goblet March
3 sets x 30 seconds
Notes:
Can substitute a family size laundry detergent bottle.
Rest: None
D3. Half Kneeling Open Book with Lead Leg Block
3 sets x 10 reps each side
Notes:
No tempo but move slow
Rest: 30 seconds
D1. Slider Leg Pull-In
3 sets x 15 reps
Notes:
3111 tempo
Rest: None
D2. Dumbbell Goblet March
Rest: None
3 sets x 30 seconds
Notes:
Can substitute a family size laundry detergent bottle.
D3. Half Kneeling Open Book with Lead Leg Block
Rest: 30 seconds
3 sets x 10 reps each side
Notes:
No tempo but move slow
RECOVERY
90/90 Supported Recovery Breathing
1 set x 5 min
Notes:
90/90 Supported Recovery Breathing
1 set x 5 min
Notes:
What’s next?
Online Coaching Programs
Click here for details and try a complementary week.
Nathane L. Jackson
Golf Strength Coach & Nutritionist
NSCA-CSCSTPI Fitness 2 & Power 2Certified Conditioning CoachFRC & KinstretchHolistic Nutritionist & Precision Nutrition Certified
What’s next?
Online Coaching Programs
Click here for details and try a complementary week.
Nathane L. Jackson
Golf Strength Coach & Nutritionist
NSCA-CSCSTPI Fitness 2 & Power 2Certified Conditioning CoachFRC & KinstretchHolistic Nutritionist & Precision Nutrition Certified
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