Premier Program
A1
Heel Clicks
2 x 6
A2
Prone Weighted Swimmers
2 x 6
A3
Lateral Lunge with Side Bend Reach
2 x 6
Primer
B
Quick activation sets to get primed for high output. No rest needed between exercises, these are not all out efforts, go around 70-80%. This shouldn't take longer than a minute. 2 Rounds 10-15 x Plank Jacks 10-20 x Lateral Pogos
C1
Front Foot Elevated Bulgarian Split Squats
3 x 6
C2
Single Leg Med Ball Jump
3 x 2
D1
Landmine Rotations
3 x 3
D2
Rainbow Slams
3 x 2
E1
Bird Dog Row
3 x 6
E2
Banded Power Pull
3 x 5
Accessory
F
2-3 Rounds for Quality - Rest as needed All exercises are PER SIDE 6 x Split Stance Press with Rotation 6 x Kettlebell Plank Drag 6 x Glute Kick Back
Cool Down
G
1 Round :20 Golfers Elbow Static Hold 2 Minute Lizard Pose Per Side :20 Golfers Elbow Static Hold 2 Minutes Lying Thread the Needle :20 Golfers Elbow Static Hold The golfers elbow hold is something I will always put in here. If you don't need it, you may skip it. I would still recommend as a prehab so you never experience golfers elbow. (Perform on dominant side, or both)
A1
Banded Elbow Extension
2 x 6
A2
Banded Ankle Inversion/Eversion
2 x 6
A3
Banded 90/90
2 x 10
A4
Banded External Shoulder Rotation with Step
2 x 10
A5
Side Lying Hip Adduction
2 x 10
A6
Banded Cervical Diagonals
2 x 6
Zone 2 Cardio
B
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.
C
Elevated Pigeon
1 x 2:00
A1
Hip Opener with Rotation
2 x 6
A2
Kang Squats
2 x 6
A3
T Spine Extension on Foam Roller
2 x 6
Primer
B
Quick activation sets to get primed for high output. No rest needed between exercises, these are not all out efforts, go around 70-80%. This shouldn't take longer than a minute. 2 Rounds 10 x Hinge and Sweep Alternating 20 x Butt Kickers
C1
Suitcase Deadlift
3 x 6
C2
90 Degree Broad Jump
3 x 2
D1
Bear Hug Torso Rotations
3 x 5
D2
Top Down Slams
3 x 3
E1
Glute Bridge Floor Press
3 x 6
E2
Lying Chest Pass
3 x 3
Accessory
F
2-3 Rounds for Quality - Rest as needed All exercises are Per Side 6 x Split Stance Row with Rotation or TRX Row with Rotation 6 x Boxer Squat 6 x Plank Shoulder Tap Holds
Cool Down
G
1 Round :20 Golfers Elbow Static Hold 2 Minute Wrist and Forearm Stretch :20 Golfers Elbow Static Hold 1 Minute Per Side Single Leg Lateral Fold :20 Golfers Elbow Static Hold
A
Walk
A1
Transverse Step with Rotation
2 x 6
A2
Staggered Cats and Dogs
2 x 6
A3
Shoulder Airplane
2 x 6
Primer
B
Quick activation sets to get primed for high output. No rest needed between exercises, these are not all out efforts, go around 70-80%. This shouldn't take longer than a minute. 2 Rounds - Exercises are per side 5 x Crossover Step with Rotation 5 x Curtsy Lunge to Lateral Hop
C1
Lateral Step Ups
3 x 5
C2
Loaded Jump to Lateral Hop
3 x 3
D1
Suitcase Carry
3 x 0:30
D2
Split Stance Med Ball Accell and Decel
3 x 3
E1
Reverse Bench Hyper
3 x 5
E2
Stop and Go Kettlebell Swings
3 x 5
Accessory
F
2-3 Rounds for Quality - Rest as needed 1 Lap Down and Back Sled Drag Plus Sled Push (roughly 20-30 yards counts as 1 lap - Push down, pull back) OR SWAP - Heel Raised Goblet Squats x 10 8 x Per Side Split Stance Banded Rotations
Cool Down
G
1 Round :20 Golfers Elbow Static Hold 1 Minute Hip and Quad Stretch per side OR Glute Stretch :20 Golfers Elbow Static Hold 1 Minute Lying Thread the Needle Per Side :20 Golfers Elbow Static Hold
Warm Up
A
2 Rounds - Minimal rest required between movements (all are listed per side) 1-2 Minutes Cardio of Choice (Row, Run, Bike etc...) 5 x ATG Split Squats 5 x Wall Supported Hip CARS 5 x Half Kneeling Torso Rotations
Pump Session - 20 Min Amrap
B
AMRAP Style - Complete as many round as possible in 20 minutes. Minimal Rest Between Exercises 2 Minutes Cardio of Choice (If using a machine with calories go for 20 or 15 cals) 6 x Dumbbell Snatch Per Side 6 x Wall Supported RDL Per Side 6 x Dead Bug Per Side 12 x Close Grip Pushups or Rope Tricep Pressdown 12 x Kettlebell Bicep Curl with Band or Hammer Curl
Norwegian 4 x 4
C
There are multiple ways to improve your VO2 Max, a key factor linked to health and longevity. One of the most effective and well-researched protocols is the "Norwegian 4 x 4." Here’s how it works: - Perform 4 rounds of 4 minutes at 90-95% of your max heart rate, followed by a full 4-minute rest between each round. - The pace should be the hardest you can maintain for the full 4 minutes without any drop in intensity. You can use any equipment that helps you reach this effort—such as a rower or bike—or go for a run if that’s your strong suit.
Cool Down
D
1 Round 1 Minute Per Side Figure 4 Stretch 1 Minute Forearm Stretch
A
Rest
In-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.""