LHSF Foundations

Lift Heavy, Swing Fast

Golf, Functional Fitness, General Fitness

Coach

Cody Wescott

We created Golf Fitness Foundations as the very first step in your golf fitness journey. This program is perfect for beginners or those who haven't been in the gym for a while to get started on an approachable, simple, yet effective golf fitness program.

We recommend starting with Golf Fitness Foundations, then moving to our 12-week Off-Season program or Lift Heavy Swing Fast.

Foundations is a 12-week, full body program, 3 days/week. Each workout includes mobility & strength that you can do with minimal equipment, inc. dumbbells, bands, & a bench or box.

Included you will find specific videos for all movements prescribed, featuring Cody Wescott himself, so you can easily follow along & ensure you are completing the right movements w/ excellent form.

There's nothing fancy about foundations & that's what we love about it. Simple, effective, progressive overload so you can measure your progress easily week after week and see yourself get stronger, more mobile, & better at your golf game.

Try our workout for FREE: Download HERE

Terms and Conditions

$59

Get LHSF Foundations

Improve performance + mobility

Not only will this program make you better at golf, but it will make you better at life. Become more powerful, mobile, and strong in just 12 weeks.

Hit the golf ball further than ever

Learn how to unlock the power of your hips with the foundational movements of fitness. We keep things simple so you can get better at your golf game.

Play and live pain free

Pain is typically caused by weakness. This program will help you get stronger and address movement issues to eliminate your pain and keep you healthy for your game.

Features

Guidance from Cody, Erika, and CWG coaches.

Ask questions in the app and get detailed coaching responses from the best coaches in the industry.

Programming 3 days per week

3 Total Body workouts to improve your strength, mobility, and overall fitness.

Exercise Video Guidance

Instructional videos for every movement and access to our YouTube channel with hundreds of other video resources.

Detailed, expert programming

Our golf programs are no BS. We use functional, efficient, and effective programming that deliver results.

Delivered through TrainHeroic

Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbell // Bands // Box or step

Recommended

Barbell or Trap (Hex) Bar // Cable Tower

Sample Week

Week 1 of 12-week program

Sunday

Foundations Cycle 1 Workout 1

Ankle Clocks

2 x 12

Supine Pelvic Tilts

2 x 8

Quadruped T Spine Rotations

2 x 6

Stork Turns

2 x 6

Band Pull Aparts

2 x 12

Hip Drops

2 x 6

Dumbbell Step Up

2 x 6

Tall Kneeling Banded Rotations

2 x 8

Banded Straight Arm Pull Downs

2 x 10

Good Morning to Wall

2 x 8

Bird-Dog

2 x 6

Half Kneeling Single Arm Press

2 x 8

Cool Down Stretch

:20 Golfers Elbow Static Hold 1 Minute Per Side Standing Quad Stretch :20 Golfers Elbow Static Hold 2 Minute Puppy Dog Pose :20 Golfers Elbow Static Hold

Tuesday

Foundations Cycle 1 Workout 2

Targeted Cats and Dogs

2 x 6

Wall Supported Book Openers

2 x 6

Side Lying Hip Adduction

2 x 8

Half Kneeling Torso Rotation

2 x 6

Pelvic Rotation with Upper Body Support

2 x 8

Half Kneeling Rotation to Press

2 x 8

Dumbbell Deadlift

2 x 8

Dead Bug - CWG

2 x 8

Banded Fly

2 x 10

Dumbbell Reverse Lunge

2 x 8

Split Stance Rotations

2 x 8

Dumbbell Row

2 x 8

Cool Down Stretch

:20 Golfers Elbow Static Hold 1 Minute Per Side Pec Stretch :20 Golfers Elbow Static Hold 2 Minute Seated Forward Fold :20 Golfers Elbow Static Hold

Thursday

Foundations Cycle 1 Workout 3

Golf Posture Pelvic Tilts - With Support

2 x 8

T Spine Extension on Foam Roller

2 x 8

Reverse Clam Shells

2 x 8

Balance Torso Rotations

2 x 6

Waiter's Hold Hip Rotations

2 x 6

Glute Bridges

2 x 8

Lateral Lunge with Hip Rotation

2 x 8

Farmer Carry

2 x 100

Banded Reverse Fly

2 x 8

Shoulders Elevated Hip Thrust

2 x 10

Stability Ball Torso Rotations

2 x 8

Push-Up

2 x 8

Cool Down Stretch

:20 Golfers Elbow Static Hold 1 Minute Per Side Lizard Pose :20 Golfers Elbow Static Hold 1 Minute Per Side Banded Tricep Stretch :20 Golfers Elbow Static Hold

Coach

More from Lift Heavy, Swing Fast

Cody Wescott

Founder + Head Coach // As a personal trainer with over 12 years of experience, I've become well-known for my passion for strength and mobility for athletes. After improving my own golf game through strength and mobility, I developed my own unique methods to apply to athletes to take their golf game to the next level and increase player confidence.

Get started on improving your golf game NOW!

You're an athlete, after all.

Get LHSF Foundations

FAQs

What if I haven't worked out in a long time?

Golf Fitness Foundations is definitely the place to start. We created Foundations for beginners + athletes that haven't been back to the gym in a while. All workouts include videos for every movement and you have the ability to chat and ask questions in the app for any additional guidance you need.

Do I need a gym membership?

All you need to be successful in Golf Fitness Foundations are a few sets of dumbbells, bands, a bench, and a box or step. Equipment needed is minimal but there are some movements that we may recommend a cable machine or a barbell.

What is golf fitness?

Golf fitness is more than just doing movements that mimic the golf swing. Fitness is about being strong, mobile, and powerful and CWG Fitness delivers that in all of our programming. We are all about the simple, yet most effective movements that will get you stronger and leave you pain free.

What if I don't know how to perform a movement?

We have a library of 100s of movements so you don't need to worry about doing any movements wrong or needing to look them up yourself. We also offer scaling options for some movements that you may prefer to use depending on your fitness level.

What if I like to do other workouts outside of this program?

Our Golf Fitness Foundations program is 3 days a week so there is definitely time for you to get your golf game in or add in your long run or mountain bike ride. That said, this 3-day a week program is comprehensive and full-body so there is no need to add in additional workouts or movements.

How long do the workouts take?

Our workouts take 45 - 60 minutes depending on how many reps + sets are prescribed and your fitness level.

What if I have programming questions?

Post them in the App Chat - we always give detailed responses and, that way other members can also see answers to questions that they may also have! We believe that education goes a lot further than just prescribing workouts. We can help you understand the WHY behind the movements we prescribe.

Who is this program for?

All levels can benefit from our Golf Foundations Program. If you are new to working out, or its been a while since you've trained, Golf Fitness Foundations is a great place to start.

The Proof

Jeff L.

Athlete

Verified Athlete

"The body doesn’t hurt after golfing anymore. - Better mobility allowing for better positions, complementing mechanics. - Stronger and more power to push off the ground, create speed via the core, and pull the club harder."

Alex P.

Athlete

Verified Athlete

"I appreciate the focus on strength. Too many golf programs I have tried just want you to do stretching and golf swing looking exercises with bands. I already notice a big difference in how I feel just after a couple of weeks."

Jim M.

Athlete

Verified Athlete

"I love everything about this program. The swap feature is fantastic; you don’t have to go to a full blown out gym. The app is super easy to use. I like the routine and the other various exercises that are included from time to time. I get a good quality workout in about 45-60 min each time."