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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: Full GymDuration: 8-Weeks
STRENGTH #2
Focus: Quad, Horizontal Pull & PushEquipment: Dumbbells, bands or cable machine, barbell & plates, squat rack, foam roller, golf club or dowel, medicine ball (optional), sliders, bench, 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 pelvis and hold for 5 breaths. Repeat on the other side.
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
Notes:
Rest: 30 Seconds
WU5a. Dumbbell Front Foot Elevated Jefferson Split Squat
2 sets x 12 reps each
Notes:Can use dumbbell or kettlebell
Rest: None
WU5b. Backward Knee Tuck Roll
2 sets x 12 reps
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 pelvis and hold for 5 breaths. Repeat on the other side.
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 breaths each side
Notes:
WU5a. Dumbbell Front Foot Elevated Jefferson Split Squat
2 sets x 12 reps each side
Notes:
Can use dumbbell or kettlebell
Rest: None
WU5b. Backward Knee Tuck Roll
Rest: 30 seconds
2 sets x 12 reps
Notes:
TRAINING
A1. Drop Squat
3 sets x 5 reps
Notes:
X211 tempo
Rest: None
A2. Tall Kneeling Pelvic with Assist
3 sets x 10 reps
Notes:
Back and forth = 1 repetition. Start with club assist then unassisted. Should be no core vibration when unassisted.
Rest: 60 seconds
A1. Drop Squat
3 sets x 5 reps
Notes:
X211 tempo
Rest: None
A2. Tall Kneeling Pelvic Tilt with Assist
Rest: 60 seconds
3 sets x 10 reps
Notes:
Back and forth = 1 repetition. Start with club assist then unassisted. Should be no core vibration when unassisted.
B1. Barbell Zercher Squat
3 sets x 12 reps
Notes:
Elevate heels 1-2″
Rest: None
B2. Side Plank Cross-Connect ISO Hold
3 sets x 30 seconds each side
Notes:
Rest: 90 seconds
B1. Barbell Zercher Squat
3 sets x 12 reps
Notes:
Elevate heels 1-2″.
Rest: None
B2. Side Plank Cross-Connect ISO Hold
Rest: 90 seconds
3 sets x 30 seconds each side
Notes:
C1. Band Split Stance Single Arm Row with Reach
3 sets x 12 reps each side
Notes:
Can use cable machine with D-handle attachment
Rest: None
C2. Band Split Stance Single Arm Press with Reach
3 sets x 12 reps each side
Notes:
Can use cable machine with D-handle attachment
Rest: 60 seconds
C1. Band Split Stance Single Arm Row with Reach
3 sets x 12 reps each side
Notes:
Can use cable machine with D-handle attachment
Rest: None
C2. Band Split Stance Single Arm Press with Reach
Rest: 60 seconds
3 sets x 12 reps each side
Notes:
Can use cable machine with D-handle attachment
D1. Slider Lateral Squat
3 sets x 12 reps each side
Notes:
Rest: None
D2. Kettlebell Offset Rack Carry
3 sets x 30 seconds each side
Notes:
Can use dumbbell or kettlebell
Rest: None
D3. Floor Separation Drill
3 sets x 10 reps each side
Notes:
Can use medicine ball, dumbbell, kettlebell, squat rack etc.
Rest: 30 seconds
D1. Slider Lateral Squat
3 sets x 12 reps each side
Notes:
Rest: None
D2. Kettlebell Offset Rack Carry
Rest: None
3 sets x 30 seconds each side
Notes:
Can use dumbbell or kettlebell
D3. Floor Separation Drill
Rest: 30 seconds
3 sets x 10 reps each side
Notes:
Can use medicine ball, dumbbell, kettlebell, squat rack etc.
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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