Weeks 1-4, Cardiac Output

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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

CARDIAC OUTPUT

CARDIAC OUTPUT

Focus: Recovery and low intensity conditioningEquipment: Whatever you have access to. Foam roller.Est. Time: 30 – 60 minutes

A. Low Intensity activity of your choice 

30-45 minutes

Notes:

Select a low intensity, low resistance activity (or multiple, such as walking, jogging, elliptical, rower, bike , jump rope, swimming, shadowboxing,
medicine ball circuits, heavy bag (or pad work), calisthenics, etc.). Keep heart rate (HR) within aerobic zone, 130-150 bpm (seated) 120-140 bpm (standing).
Alternate between ends of HR ranges by performing 1 min at 140-150 bpm followed by 4 minutes at 120-130 bpm. 

Rest:  30 seconds

B1. Foam Roll Glutes

30 seconds each side

Notes:

Rest:  None

B2. Foam Roll Hip Flexors

30 seconds each side

Notes:

Rest:  None

B3. Foam Roll Quads

30 seconds each side

Notes:

Rest: 30 seconds

B4. Foam Roll Adductors

30 seconds each side

Notes:

Rest: 30 seconds

C. Modified Spiderman with Rotation

5 reps each side

Notes:

Rest:  None

A. Low Intensity activity of your choice 

Rest:  30 seconds

30-45 minutes

Notes:

Select a low intensity, low resistance activity (or multiple, such as walking, jogging, elliptical, rower, bike , jump rope, swimming, shadowboxing, medicine ball circuits, heavy bag (or pad work), calisthenics, etc.). Keep heart rate (HR) within aerobic zone, 130-150 bpm (seated) 120-140 bpm (standing). Alternate between ends of HR ranges by performing 1 min at 140-150 bpm followed by 4 minutes at 120-130 bpm. 

B1. Foam Roll Glutes

Rest:  30 seconds

30 seconds each side

Notes:

B2. Foam Roll Hip Flexors

30 seconds each side

Notes:

Rest:  None

B3. Foam Roll Quads

Rest: None

30 seconds each side

Notes:

B4. Foam Roll Adductors

Rest: None

30 seconds each side

Notes:

C. Modified Spiderman with Rotation

Rest: None

5 reps each side

Notes:

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 Jackson

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 Jackson

Nathane L. Jackson

Golf Strength Coach & Nutritionist

NSCA-CSCSTPI Fitness 2 & Power 2Certified Conditioning CoachFRC & KinstretchHolistic Nutritionist & Precision Nutrition Certified

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