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
A1
Ankle Clocks
1 x 12
A2
Supine Pelvic Tilts
1 x 8
A3
Quadruped T Spine Rotations
1 x 6
B1
Stork Turns
2 x 6
B2
Band Pull Aparts
2 x 12
B3
Hip Drops
2 x 6
C1
Rotational Step Up
2 x 6
C2
Tall Kneeling Banded Rotations
2 x 8
C3
Banded Straight Arm Pull Downs
2 x 10
D1
Good Morning - CWGF
2 x 8
D2
Bird-Dog
2 x 6
D3
Half Kneeling Single Arm Press
2 x 8
A1
Targeted Cats and Dogs
1 x 6
A2
Wall Supported Book Openers
1 x 6
A3
Side Lying Hip Adduction
1 x 8
B1
Half Kneeling Torso Rotation
2 x 6
B2
Pelvic Rotation with Upper Body Support
2 x 8
B3
Half Kneeling Rotation to Press
2 x 8
C1
Dumbbell Deadlift
2 x 8
C2
Dead Bug - CWG
2 x 8
C3
Banded Fly
2 x 10
D1
Dumbbell Reverse Lunge
2 x 8
D2
Split Stance Rotations
2 x 8
D3
Dumbbell Row
2 x 8
A1
Golf Posture Pelvic Tilts - With Support
1 x 8
A2
T Spine Extension on Foam Roller
1 x 8
A3
Reverse Clam Shells
1 x 8
B1
Balance Torso Rotations
2 x 6
B2
Waiter's Hold Hip Rotations
2 x 6
B3
Glute Bridges
2 x 8
C1
Lateral Lunge with Hip Rotation
2 x 8
C2
Farmer Carry
2 x 100
C3
Banded Reverse Fly
2 x 8
D1
Shoulders Elevated Hip Thrust
2 x 8
D2
Stability Ball Torso Rotations
2 x 8
D3
Push-Up
2 x 8
A1
Targeted Cats and Dogs
2 x 8
A2
Wall Supported Book Opener with Band
2 x 6
A3
Twisted Cross
2 x 6
A4
Boot Strappers
2 x 6
A5
Thoracic Extension on Bench
2 x 6
B
Big Toe and Calf Stretch
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.
You're an athlete, after all.
Get Golf Fitness FoundationsAthlete
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."
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."
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."