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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 Limited & Full GymDuration: 8-Weeks
TEMPO INTERVALS
Focus: Recovery and low intensity conditioningEquipment: Whatever you have access to. Foam roller.Est. Time: 30 – 60 minutes
TEMPO INTERVALS
A. Low to low end of moderate intensity activity of your choice
30-45 minutes
Notes:
Select any cardio equipment that you have access to and perform 10 seconds of work at 70% of your maximum effort followed by 60 seconds of active recovery at 50% of maximum effort.
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:
Test your progress by performing the drill on a lower elevation or even try performing the drill from the floor.
Rest: None
A. Low to low end of moderate intensity activity of your choice
Rest: 30 seconds
14-20 minutes
Notes:
Select any cardio equipment that you have access to and perform 10 seconds of work at 70% of your maximum effort followed by 60 seconds of active recovery at 50% of maximum effort.
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:
Test your progress by performing the drill on a lower elevation or even try performing the drill from the floor.
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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