LHSF Off-Season

Hip Opener with Rotation

2 x 6

Banded Cat Cow

2 x 6

Rear Foot Elevated Split Squat - LHSF

3 x 8

Scap Push Ups

3 x 4

Single Arm Dumbbell Row

3 x 8

Elevated Pigeon

3 x 4

Tall Kneeling Banded Rotations

3 x 8

Goblet Hold Banded March

3 x 10

Seated Good Morning

3 x 8

Alternating Dumbbell Bench Press

3 x 8

TABATA is a high-intensityinterval training (HIIT) workout that involves alternating between periods of intense exercise and shorter recovery periods. A traditional TABATA workout consists of eight sets of 20 seconds of maximum effort followed by 10 seconds of rest, for a total of four minutes. :20 High Intensity Effort :10 Recovery Perform Air Squats or alternate rounds of Air Squats and Jump Squats

1 Round :20 Golfers Elbow Static Hold per side 1 Minute Lizard Pose per side :20 Golfers Elbow Static Hold per side 1 Minute Lat Stretch

Banded Elbow Extension

2 x 6

Banded Ankle Inversion/Eversion

2 x 6

Banded 90/90

2 x 10

Banded External Shoulder Rotation with Step

2 x 10

Side Lying Hip Adduction

2 x 10

Banded Neck Retraction

2 x 6

How to Perform Zone 2 Cardio: A Complete Guide Zone 2 cardio is a low-intensity, steady-state form of exercise that improves endurance and while minimizing fatigue. It’s ideal for long, sustainable sessions where you stay in your optimal heart rate range, typically between 60-70% of your maximum heart rate (MHR). How to Perform Zone 2 Cardio: 1. Warm-up: Begin with a 5-10 minute warm-up to get your muscles ready and heart rate up gradually. 2. Find Your Zone 2 Heart Rate: Use this formula to estimate your target heart rate: Zone 2 = (Maximum Heart Rate) x 0.60 to 0.70 To estimate your maximum heart rate, subtract your age from 220. For example, if you are 30 years old, your max heart rate is roughly 190 beats per minute (bpm), and your Zone 2 range would be between 114-133 bpm. 3. Maintain Steady Pace: During the workout, aim to stay within this heart rate range by maintaining a moderate, steady pace. You should be able to hold a conversation but still feel like you're working. 4. Workout Duration: For best results, aim for 30-90 minutes in Zone 2, depending on your fitness level and time availability. 5. Cool Down: Finish with a 5-10 minute cooldown to bring your heart rate down gradually. Best Equipment for Zone 2 Cardio: 1. Treadmill: Easily adjust speed or incline to stay in Zone 2. 2. Stationary Bike: Excellent for low-impact cardio; adjust resistance to control intensity. 3. Elliptical: Great for a full-body, low-impact workout. 4. Rowing Machine: Works multiple muscle groups while keeping heart rate in a steady zone. 5. Stair Mill: Coach Cody's personal favorite. Options for Limited Equipment: 1. Walking or Jogging Outdoors: Find a comfortable pace and monitor your perceived exertion. Stick to flat terrain or gradual inclines to control intensity. 2. Jump Rope: Use intervals to manage intensity, aiming for slower, rhythmic jumps. 3. Bodyweight Circuits: Create a circuit with exercises like step-ups, air squats, and mountain climbers, adjusting your pace to stay in the Zone 2 range. How to Track Heart Rate Without a Smart Device: If you don't have a smartwatch or heart rate monitor, you can still track your heart rate manually: 1. Find Your Pulse: Place two fingers on your wrist (radial pulse) or neck (carotid pulse). 2. Count Beats: Count the number of beats for 15 seconds and multiply by 4 to get your heart rate in beats per minute (bpm). 3. Perceived Exertion: Use the "talk test"—you should be able to carry on a conversation but feel slightly out of breath. By keeping a consistent pace and staying within your Zone 2 heart rate, you’ll boost endurance, burn fat efficiently, and build a strong aerobic base.

Spanish Squat Hold

1 x 2:00

Hip Extension Lift Off

2 x 8

Lying Banded Shoulder External Rotation

2 x 10

Suitcase Deadlift

3 x 8

Scap Pull Ups

3 x 4

Tall Kneeling Bottoms Up Press

3 x 8

Wall Supported Hip Airplane

3 x 4

Downward Cable Rotations

3 x 8

Stability Ball Dead bug

3 x 10

Sled Push - CWG

3 x 30

Half Kneeling Pull Down with Rotation

3 x 8

TABATA is a high intensity interval training (HIIT) workout that involves alternating between periods of intense exercise and shorter recovery periods. A traditional TABATA workout consists of eight sets of 20 seconds of maximum effort followed by 10 seconds of rest, for a total of four minutes. :20 High Intensity Effort :10 Recovery Every round - Kettlebell Swings OR Alternate single sided swings (R,L,R,L etc...)

1 Round :20 Golfers Elbow Static Hold per side 1 Minute Banded Tricep Stretch :20 Golfers Elbow Static Hold per side 2 Minute Happy Baby Pose :20 Golfers Elbow Static Hold per side

Walk

This warmup was posted on YouTube as a range warmup, however it's great for the gym too. Below are two videos - one is the full warmup video with a long description (Full Range Warmup) and the second video is much shorter with just the movements you can follow along. Do 6 of every movement shown.

Landmine Hip Thrust

3 x 8

Kettlebell Forearm Rotations

3 x 4

Transverse Lunge

3 x 8

Wall Supported Book Openers

3 x 6

Row to Rotational Reach

3 x 8

Rotational Press Reverse Fly

3 x 8

Oblique Crunches

3 x 8

Suitcase Carry

3 x 0:30

TABATA is a high-intensityinterval training (HIIT) workout that involves alternating between periods of intense exercise and shorter recovery periods. A traditional TABATA workout consists of eight sets of 20 seconds of maximum effort followed by 10 seconds of rest, for a total of four minutes. :20 High Intensity Effort :10 Recovery Round 1 - Hammer Curls Round 2 - Close Grip Pushups Alternate for 8 rounds

1 Round :20 Golfers Elbow Static Hold per side 2 Minutes Calf and Big Toe Stretch per side :20 Golfers Elbow Static Hold per side 2 Minute Glute Stretch per side :20 Golfers Elbow Static Hold per side

3-5 Minute general cardio warmup at low to moderate intensity. 2-3 Rounds 10 x Alternating Bottom Squat Rotations 5 x Walkouts 10 x Half Kneeling Torso Rotations Per Side 20 x Alternating Reverse Lunge to High Knee (Bodyweight Only) 30 x Butt Kickers

Landmine Thruster

3 x 5

21-15-9 will be the rep counts for this workout. Do not rest between rounds. Each round will start. Each round will start with a 400 m run or equivalent - 500m row or 30 cal on the assault bike. 400 M Run or Equivalent listed 21 Thrusters 21 Pull Ups 400 M Run 15 Thrusters 15 Pull Ups 400 M Run 9 Thrusters 9 Pull Ups This is a variation of the CrossFit workout "Fran". One of the workouts I really liked from CrossFit. Weight recommendations are 95lb barbell for men and 65lb for women. Whatever you worked up to for 5 reps should be too heavy for this, you will need less. You may use any variation of the thruster and pull up you'd like, just make it challenging. You should have to break up the big sets, so don't pick a weight or variation you can do all at once.

3 Rounds 20 x Banded Pull Aparts 15 x Banded Ws 10 x Banded Golf Swings per side

1 Round 2 Minute Bound Angle Pose 2 Minute Seated Forward Fold 2 Minute Childs Pose

Rest