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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 #2
Focus: Quad, Horizontal 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, or other cardio machine, 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. Half Kneeling Lift-Off
2 sets x 8 reps each side
Notes:
Rest: None
WU5b. 90/90 Copenhagen Plank
2 sets x 8 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, 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. Half Kneeling Lift-Off
2 sets x 8 reps each side
Notes:
Rest: None
WU5b. 90/90 Copenhagen Plank
Rest: 30 seconds
2 sets x 8 breaths each side
Notes:
TRAINING
A1. Rotational Drop Split Squat
3 sets x 5 reps each side
Notes:
X211 tempoIf you don’t feel comfortable with the rotation, then just drop straight down into the split squat.For my seniors, or those who have knee issues perform the Supine Single Leg Pogos off Wall
Rest: None
A2. Golf Stance Pelvic Tilt with Assist
3 sets x 10 reps
Notes:
No tempo but move slowBack and forth = 1 repetition. Start with club assist then unassisted. Should be no core vibration when unassisted.
Rest: 60 seconds
A1. Rotational Drop Split Squat
3 sets x 5 reps each side
Notes:
X211 tempoIf you don’t feel comfortable with the rotation, then just drop straight down into the split squat.For my seniors, or those who have knee issues perform the Supine Single Leg Pogos off Wall.
Rest: None
A2. Golf Stance Pelvic Tilt with Assist
Rest: 60 seconds
3 sets x 10 reps
Notes:
No tempo but move slowBack and forth = 1 repetition. Start with club assist then unassisted. Should be no core vibration when unassisted.
B1. Band Zercher Split Squat
3 sets x 8 reps each side
Notes:
5111 tempoElevate front foot heel 1-2″
Rest: None
B2. Band Half Kneeling Pallof PRess
3 sets x 12 reps each side
Notes:
3111 tempo
Rest: 90 seconds
B1. Band Zercher Split Squat
3 sets x 8 reps each side
Notes:
5111 tempoElevate front foot heel 1-2″.
Rest: None
B2. Band Half Kneeling Pallof Press
Rest: 90 seconds
3 sets x 12 reps each side
Notes:3111 tempo
C1. Band Split Stance Alternating Row
3 sets x 12 reps each side
Notes:
3111 tempo
Rest: None
C2. Offset Pushup
3 sets x 6 reps each side
Notes:
3111 tempo
To make this easier, elevate your hands on a bench/stair. Add a band under the armpits to increase difficulty.
Rest: 60 seconds
C1. Band Split Stance Alternating Row
3 sets x 12 reps each side
Notes:
3111 tempo
Rest: None
C2. Offset Pushup
Rest: 60 seconds
3 sets x 6 reps each side
Notes:
3111 tempoTo make this easier, elevate your hands on a bench/stair. Add a band under the armpits to increase difficulty.
D1. Lateral Lunge to Hip Flexion with Stick
3 sets x 10 reps each side
Notes:
01X2 tempo
Rest: None
D2. Kettlebell Suitcase Carry
3 sets x 30 seconds each side
Notes:
Substitute the kettlebell for regular, or family size, laundry detergent bottle.
Rest: None
D3. Wall Golf Stance Lower Body Separation Drill
3 sets x 6 reps each side
Notes:
Rest: 30 seconds
D1. Lateral Lunge to Hip Flexion with Stick
3 sets x 10 reps each side
Notes:
01X2 tempo
Rest: None
D2. Kettlebell Suitcase Carry
Rest: None
3 sets x 30 seconds each side
Notes:
Substitute the kettlebell for regular, or family size, laundry detergent bottle.
D3. Wall Golf Stance Lower Body Separation Drill
Rest: 30 seconds
3 sets x 6 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 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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