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 into 3, 4-week cycles). Each workout includes mobility + strength and is designed & proven to get you better, stronger, and more mobile in your golf game.
New here? We recommend completing our Customizable Golf Mobility assessment, followed by Golf Fitness Foundations, then Golf Off-Season. Experienced athlete? Feel free to jump right into Off-Season or our team-based program, Lift Heavy, Swing Fast.
Included are specific videos for every 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.
Try our workout for FREE: DOWNLOAD HERE
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 Pull Up
3 x 8
Conditioning
E
3 Rounds - Complete with minimal rest, move quickly between exercises 12 Kettlebell Swings - SWAP DB Swings or Skiier 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 - CWGF
2 x 10
C1
90 Degree Broad Jump
3 x 3
C2
Power Sit Up
3 x 8
D1
Dumbbell Deadlift
3 x 8
D2
Dead Bug - CWG
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 - SWAP Golf Forever Row 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 -
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.
Off-Season Athlete
Verified Athlete""All of my lifts improved and my golf game did right along with it.""
Off-Season Athlete
Verified Athlete"Started taking my fitness and mobility more seriously since I've played golf more. I have tried several programs but this has been my favorite so far."
Athlete
Verified Athlete"I love everything about this program. The swap feature is fantastic and 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. I feel that I’m getting stronger."