Golf Fitness Foundations

Cody Wescott Golf Fitness

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 also perfect for beginners or those who haven't been in the gym for a while can get started on an approachable, simple, yet effective golf fitness program. After all, fitness should be accessible to everybody & is an essential part of a healthy life.

We recommend starting with Golf Fitness Foundations, then moving to our 12-week Off-Season program.

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.

Terms and Conditions

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Improve performance
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.
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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.
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Reduce pain in life + in your golf swing
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
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
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Sample Week
Week 1 of 12-week program
Sunday
Foundations Week 1 Day 1

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 to Wall

2 x 8

D2

Bent Knee Bird-Dog

2 x 6

D3

Half Kneeling Single Arm Press

2 x 8

Tuesday
Foundations Week 1 Day 3

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

Deadbug

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

Thursday
Foundations Week 1 Day 5

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

Coach
coach-avatar Cody Wescott

Founder + Head Coach // As a personal trainer with over 10 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.

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Get started on improving your golf game NOW!

You're an athlete, after all.

Get Golf Fitness Foundations
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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 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 CW Golf 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 Golf Fitness?
Our Foundations program is 3 days a week so there is definitely time for you to get your golf game in or add in your favorite long run or mountain bike ride. That said, our 3-day a week Foundations 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.
Golf Fitness Foundations