Welcome to our signature program. We created OFF-SEASON for the dedicated golf athlete ready to level-up their game.
OFF-SEASON is a 12-week, full body program done 3 times a week (split up into 3, 4-week cycles). Each workout includes mobility and strength and is designed and proven to get you better, stronger, and more mobile for your golf game.
We recommend starting with our BYO Assessment, followed by Golf Fitness Foundations, then moving to this 12-week Off-Season program - all programs can be purchased on TH.
Included you will find specific videos for every single movement prescribed, featuring Cody Wescott himself, so you can easily follow along and ensure you are completing the right movements with excellent form. We recommend full access to a gym for this program.
Be prepared to work and see your strength gains take off. Simple, effective, progressive overload so you can measure your progress easily week after week and see yourself get stronger, more mobile, and better at your golf game.
A1
Foot and Ankle Prep
1 x 6
A2
Targeted Cats and Dogs
1 x 6
A3
Half Kneeling Torso Rotation
1 x 6
B1
Single Leg Balance Golf Stance
2 x 0:20
B2
Wall Supported Book Openers
2 x 6
B3
Squat to Calf Raise
2 x 8
C1
Vertical Jump
3 x 5
C2
Med Ball Slam - CWG
3 x 5
D1
Heel Raised Goblet Squat
3 x 8
D2
Golf Posture Banded Rotations
3 x 8
D3
Eccentric Chin Up
3 x 8
Conditioning
E
3 Rounds - Complete with minimal rest, move quickly between exercises 12 Kettlebell Swings 100' Farmers Carry 8 Per Side Rotational Pivot Press
A1
Ankle Clocks
1 x 12
A2
Supine Pelvic Tilts
1 x 8
A3
Quadruped T Spine Rotations
1 x 8
B1
Balance Torso Rotations
2 x 6
B2
Stork Turns
2 x 10
B3
Good Morning to Wall
2 x 10
C1
90 Degree Broad Jump
3 x 3
C2
Med Ball Power Sit Up
3 x 8
D1
Dumbbell Deadlift
3 x 8
D2
Deadbug
3 x 8
D3
Half Kneeling Single Arm Press
3 x 8
Conditioning
E
3 Rounds - Minimal rest between exercises 20 x Walking Lunges 10 x Per side Split Stance Row with Rotation 10 x Per side Side Plank Reverse Fly
A1
Weighted Ankle Shifts
1 x 6
A2
Golf Posture Pelvic Tilts - With Support
1 x 8
A3
Band Pull Aparts
1 x 12
B1
Balance Torso Rotation + Heel Support
2 x 6
B2
Standing Hip Rotations
2 x 6
B3
Glute Bridges
2 x 10
C1
Lateral Jumps Stick the Landing
3 x 3
C2
Wood Chop Slam
3 x 5
D1
Goblet Lateral Lunge
3 x 8
D2
Split Stance Rotations
3 x 8
D3
Bird Dog Row
3 x 8
Conditioning
E
3 Rounds for Time - Complete with minimal rest 20 Second Hill Sprint or Flat - High Intensity - May also use a bike or rower 10 Push-up (modify to down on knees if needed) 30 Second Hollow Hold
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.
Athlete
Verified Athlete""All of my lifts improved and my golf game did right along with it.""