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.
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
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
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
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.
You're an athlete, after all.
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