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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: Dumbbells (x2) or regular/family size laundry detergent bottles (x2), Bands, Foam Roller, Sliders, medicine ball (optional), bench/chair, 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, jump rope, jumping jacks, seal jacks, etc.
Rest: 30 seconds
WU2. 90/90 Hip Lift with Roller Squeeze
2 sets x 8 breaths
Notes:
Rest: 30 seconds
WU3. Bear Position Hip Shift
2 sets x 10 reps
Notes:
Inhale as you pull left hip back, exhale while pulling right hip back for 5 reps, then repeat on other side.
Rest: 30 seconds
WU4. Crab Breathing
2 sets x 8 Breaths
Notes:
Place roller or ball between legs and lightly squeeze (Not shown in video)
Rest: 30 seconds
WU5a. DB Staggered Stance Respiratory Deadlift (toe elevation)
2 sets x 12 reps each side
Notes:
3111 tempoElevate rear foot toes 1-2″ and use a contralateral load.
Rest: None
WU5b. Inverted Alternating Reach with Breath
2 sets x 12 reps 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, jump rope, jumping jacks, seal jacks, etc.
WU2. 90/90 Hip Lift with Roller Squeeze
Rest: 30 seconds
2 sets x 8 breaths
Notes:
WU3. Bear Position Hip Shift
Rest: 30 seconds
2 sets x 10 reps
Notes:
Inhale as you pull left hip back, exhale while pulling right hip back for 5 reps, then repeat on other side.
WU4. Crab Breathing
Rest: 30 seconds
2 sets x 8 breaths
Notes:
Place roller or ball between legs and lightly squeeze (Not shown in video)
WU5a. DB Staggered Stance Respiratory Deadlift (toe elevation)
2 sets x 12 reps each side
Notes:
3111 tempoElevate rear foot toes 1-2″ and use a contralateral load
Rest: None
WU5b. Inverted Alternating Reach with Breath
Rest: 30 seconds
2 sets x 12 reps each side
Notes:
TRAINING
A1. Medicine Ball Half Kneeling Deceleration Chop
3 sets x 5 reps each
Notes:
11X1 tempoMedicine ball, dumbbell, or kettlebell preferred. Use a weight that is ~5% of your body weight.
Rest: None
A2. Band Cat/Camel at Lumbopelvic Joint
3 sets x 8 reps
Notes:
No tempo but move slow.Down + back = 1 repetition
Rest: 60 seconds
A1. Medicine Ball Half Kneeling Deceleration Chop
3 sets x 5 reps each
Notes:
11X1 tempoMedicine ball, dumbbell, or kettlebell preferred. Use a weight that is ~5% of your body weight.
Rest: None
A2. Band Cat/Camel at Lumbopelvic Joint
Rest: 60 seconds
3 sets x 8 reps
Notes:
No tempo but move slow.Down + back = 1 repetition
B1. Band Kickstand Deadlift
3 sets x 8 reps each
Notes:
5111 tempoElevate toes 1-2″
Rest: None
B2. Plank Shoulder Tap
3 sets x 12 reps each side
Notes:
No tempo but move slowIf touching the shoulder is too difficult, try touching the elbow.
Rest: 90 seconds
B1. Band Kickstand Deadlift
3 sets x 8 reps each
Notes:
5111 tempoElevate toes 1-2″.
Rest: None
B2. Plank Shoulder Tap
Rest: 90 seconds
3 sets x 12 reps each side
Notes:
No tempo but move slowIf touching the shoulder is too difficult, try touching the elbow.
C1. Band Seated Alternating Pulldown
3 sets x 12 reps each side
Notes:
2121 tempoSit back slightly to create an angled pull. You can incorporate a lateral crunch if you feel comfortable doing so.
Rest: None
C2. Band Tall Kneeling Angled Alternating Overhead Press
3 sets x 12 reps each side
Notes:
2121 tempo
Rest: 60 seconds
C1. Band Seated Alternating Pulldown
3 sets x 12 reps each side
Notes:
2121 tempoSit back slightly to create an angled pull. You can incorporate a lateral crunch if you feel comfortable doing so.
Rest: None
C2. Band Tall Kneeling Angled Alternating Overhead Press
Rest: 60 seconds
3 sets x 12 reps each side
Notes:
2121 tempo
D1. Slider Single Leg Pull-In
3 sets x 10 reps each
Notes:
3111 tempo
Rest: None
D2. 2 Kettlebell Stationary March
3 sets x 30 seconds
Notes:
Substitute the kettlebells for regular, or family size, laundry detergent bottles.
Rest: None
D3. Band Half Kneeling Rotation Pull Apart with Lead Leg Block
3 sets x 6 reps each side
Notes:
No tempo but move slow
Rest: 30 seconds
D1. Slider Single Leg Pull-In
3 sets x 10 reps each
Notes:
3111 tempo
Rest: None
D2. 2 Kettlebell Stationary March
Rest: None
3 sets x 30 seconds
Notes:
Substitute the kettlebells for regular, or family size, laundry detergent bottles.
D3. Band Half Kneeling Rotation Pull Apart with Lead Leg Block
Rest: 30 seconds
3 sets x 6 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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