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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 #1
Focus: Hip, Vertical Pull & PushEquipment: Dumbbells, Bands or cable machine, Foam Roller, Trap (Hex) bar & plates, bench, medicine ball (optional), sliders, 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. 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 12 reps each side
Notes:
Can use cable machine with rope attachment
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. 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:
3111 tempoElevate 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 12 reps each side
Notes:
Can use cable machine with rope attachment
TRAINING
A1. Medicine Ball Deceleration Slam
3 sets x 5 reps
Notes:
11X1 tempoCan use a Medicine ball, dumbbell or kettlebell. Use a weight that is ~5% of your body weight.
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 tempoCan use a Medicine ball, dumbbell or kettlebell. Use a weight that is ~5% of your body weight.
Rest: None
A2. Segmental Cat/Camel
Rest: 60 seconds
3 sets x 5 reps
Notes:
Down + back = 1 repetition
B1. Trap Bar Deadlift
3 sets x 8 reps
Notes:
2111 tempoElevate heels 1-2″
Rest: None
B2. Deadbug
3 sets x 12 reps each side
Notes:
No tempo but move slow
Rest: 90 seconds
B1. Trap Bar Deadlift Deadlift
3 sets x 8 reps
Notes:
2111 tempoElevate 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 tempoCan use cable machine with D-handle attachment
Rest: None
C2. Band Tall Kneeling Single Arm Angled Overhead Press with Reach
3 sets x 12 reps each side
Notes:
3111 tempoCan use cable machine with D-handle attachment
Rest: 60 seconds
C1. Band Side Lying Single Arm Pulldown
3 sets x 12 reps each side
Notes:
3111 tempoCan use cable machine with D-handle attachment
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 tempoCan use cable machine with D-handle attachment
D1. Slider Leg Pull-In
3 sets x 15 reps
Notes:
3111 tempo
Rest: None
D2. Dumbbell Goblet March
3 sets x 30 seconds
Notes:
Can use dumbbell or kettlebell
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 use dumbbell or kettlebell
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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