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Foundations

Golf Performance Coach

Golf, Mobility, Strength & Conditioning
Coach
Michael Jordan

The perfect program for beginners or those looking to learn how to move better. Starting right from the basics you will master the fundamentals so you can build a body that's ready to take on the golf course for years to come. Whether you're new to golf or just want to improve how you move, this program will help you reach your full potential.

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Lay A Solid Foundation.
This program is designed to take beginners and teach them how to move their body effectively so they can transition into more demanding training programs with ease. After years of coaching people out of bad habits, I've developed a program that will help you build mobility, stability, and strength correctly from day one.
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Set Yourself Up For Success.
You'll become proficient in the main movement patterns and build core strength, all while gaining an in-depth understanding of your body and how it works. Whether you're a complete beginner or just looking to improve your movement, this program is for you.
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Say Goodbye To Pain.
By starting from the very basics you can teach your body how to move safely and effectively and easily identify the areas of your body and movement that are holding you back.
Features
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Access to your coach
Coach support whenever you need it to maximise your results.
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Programming 3 days per week
3 workouts each week that will take 45-60 minutes to complete.
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Exercise Video Guidance
Instructional videos to guide your training and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Track your progress, communicate with your coach and more all within the app.
Equipment
Required
Bench // Dumbbells +/or Kettlebells // Cables or Resistance Bands // Foam Roller
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Child's Pose

3 x 10

A2

Prone Y Raise

3 x 10

A3

Band Pass Over

3 x 10

A4

High Cable External Rotations

3 x 10

B1

Counter Balance Box Squat

B2

90 90 Rolls

3 x 20

B3

Stability Ball Iso Adduction

3 x 30

B4

Frog Stretch

3 x 45

C

Side Plank Hold

Tuesday
Week 1 Day 3

A1

Thread The Needle

3 x 10

A2

Prone W Raise

3 x 10

A3

1/2 Kneeling Lat Stretch

3 x 45

A4

Horizontal Cable External Rotations

3 x 10

B1

PVC RDL

3 x 10

B2

Straight Leg Glute Bridge

3 x 10

B3

Mini Band Hip Flexor March

3 x 10

B4

1/2 Kneeling Couch Stretch

3 x 45

C

Dead Bug

3 x 20

Thursday
Week 1 Day 5

A1

Childs Pose Foam Roller Extension

3 x 10

A2

Prone T Raise

3 x 10

A3

Sub Scap PVC Stretch

3 x 45

A4

Banded Scapula Protraction

3 x 10

B1

Lateral Stability Step Down

3 x 10

B2

Side Lying Leg Raise

3 x 10

B3

Foam Roll IT Band

3 x 45

B4

Double Pigeon

3 x 45

C

Curl Up

3 x 10

Coach
coach-avatar Michael Jordan

TPI certified S&C coach with over 9 years of coaching experience, 10,000+ hours coached, and 2 gyms opened. When I'm not in the gym you'll find me on the course!

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30 Day Risk Free Guarantee.

If you’re not 100% happy with the results you get I’ll give your money back.

Get Foundations
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FAQs
How much training experience do I need?
Absolutely none. This program is written for beginners to help them lay the foundations for correct movement from day one. If you've never stepped into a gym before this program will teach you how to control your body and perform the foundational movement patterns required for advanced programs.
How long do the workouts take?
The workouts in this plan will take you 45-60 minutes to complete.
How many sessions are there each week?
There are three sessions each week.
Can I repeat the program?
Absolutely. Laying a solid foundation for better movement is one of the most important factors of long-term success in strength training. If you feel you need to repeat the program to solidify your movement patterns before advancing to a more demanding program or team you can repeat it as needed.
The Proof
verified-athlete-avatar Michael Farrier-Twist

Professional Golfer

Verified Athlete

"I've seen huge gains in strength and CHS. Michael's knowledge is second to none and he's always there to answer any questions. The biggest thing with fitness is commitment and MJ gives me the accountability + motivation needed to be consistent."

verified-athlete-avatar Jon Pearson

13 hcp

Verified Athlete

"I've found the workouts great even with limited kit at home. My back and core are now stronger than ever which has been great for my distance off the tee."

verified-athlete-avatar Harry Butler

+5 hcp

Verified Athlete

"6 months in and i've seen my CHS increase by 5mph as well as building strength in my hip after a serious injury. I've never felt stronger."

verified-athlete-avatar Kevin Tribley

Medal Winner

Verified Athlete

"The results of the 4-week programme were outstanding. I felt fitter and my skeletal system was functioning better than it had for years. I won my golf club’s medal competition, shooting 4 shots under handicap. Key to this was my newfound ability to make a full, unforced, shoulder turn."

Foundations