Lift Heavy, Swing Fast (LHSF) will help you become the best golf athlete you can be. We focus on Mobility, Strength, and Power to improve your game.
Expect to see more club head speed, more overall strength, an increase in range of motion in your swing, and improved endurance with this program.
There are 3 main workouts each week, along with an additional mobility and conditioning workout. In total - there are 5 programmed workouts per week. We understand not everyone is able to train 5 days a week, which is perfectly fine. If you can commit to the 3 main workouts (M,W,F on the calendar) this program will still work great for you.
A fully equipped gym is ideal - options and swaps are provided. Check out LHSF - HOME GYM for the HOME GYM version of our LHSF program!
Try our workout for free: DOWNLOAD HERE
A1
Targeted Cats and Dogs
2 x 8
A2
90/90 Hip Rotations
2 x 6
A3
Half Kneeling Torso Rotations (Hand Behind Head)
2 x 6
A4
Squat to Calf Raise
2 x 8
B1
Front Squat - CWG
3 x 8
B2
Rebound Box Jumps
3 x 3
C1
Band Assisted Pull-Up
3 x 6
C2
Med Ball Slam - CWG
3 x 5
D1
Rotational Step Up
3 x 6
D2
Stability Ball Dead bug
3 x 8
D3
Split Stance Row with Rotation
3 x 12
E1
Saddle Pose
1 x 2:00
E2
Puppy Dog Pose
1 x 1:00
A1
Stick Mobility - Bow and Arrow
2 x 5
A2
Side Lying Book Openers
2 x 8
A3
Side Lying Hip Adduction
2 x 8
A4
Stick Mobility Child's Pose with T Spine Mobilization
2 x 8
A5
Kettlebell Hip Opener
2 x 8
B
Sumo Squat Hold
1 x 5:00
A1
Good Morning - CWGF
2 x 8
A2
Worlds Greatest Stretch
2 x 6
A3
Boot Strappers
2 x 4
A4
Prone Lift Offs
2 x 6
B1
Staggered Stance Deadlift
3 x 8
B2
Dynamic Kettlebell Swings
3 x 5
C1
Dumbbell Bench Press
3 x 8
C2
Lying Chest Pass
3 x 5
D1
Wall Supported RDL
3 x 8
D2
Side Plank Hip Lifts
3 x 8
D3
Rotational Pivot Press
3 x 6
E1
Seated Forward Fold
1 x 2:00
E2
Twisted Cross
1 x 6
A
Rest
A1
Lateral Lunge with Hip Rotation
2 x 6
A2
Wall Supported Book Openers
2 x 6
A3
Bird-Dog (Bent Knee)
2 x 6
A4
Band Pull Aparts
2 x 15
B1
Lateral Heisman Step Up
3 x 6
B2
Lateral Jump Med Ball Slam
3 x 3
C1
Bent Over Barbell Row (Supinated Grip)
3 x 8
C2
Power Squat to Row with Rotation
3 x 6
D1
Single Leg Glute Bridge - CWG
3 x 10
D2
Suitcase Carry
3 x 100
D3
High Low Wood Chop
3 x 8
E1
Standing Straddle Stretch
1 x 1:00
E2
Forearm Stretch
1 x 1:00
Warmup Circuit
A
3 Rounds - Move without rest betwen exercises 1 Minute Cardio Machine of Choice, Shuttle Runs or Jog in Place (Moderate pace) 3 Down Dog to Prone Cobra 6 Air Squats 9 Banded Ws
B
Hill Sprint
3 x 0:20
Circuit
C
3 Rounds - Complete as fast as possible, no rest between exercises 1 Minute Cardio Machine of Choice (Or 20 Calories - going at a challenging pace - faster than warmup) 5 x Heavy Dumbbell Thrusters 10 x Quadruped Plank Pull Through Per Side 15 x Dumbbell Deadlift 30 x Russian Twist
D
Walk
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 mobility strength and power, I developed my own unique methods to apply to athletes to take their golf game to the next level. I live by the motto "Lift Heavy, Swing Fast"
Nutrition Coach / / Fitness Expert - Erika has over a decade of experience in the fitness industry. She brings a wealth of knowledge when it comes to nutrition and endurance training. Author of our Eat to Perform Nutrition eBook to help golfers feel and play their best by properly fueling their bodies.
The best time to start was yesterday, the next best time is right now. Let's get to work - it's time to LIFT HEAVY and SWING FAST.
Start My 7-Day Free TrialLHSF Athlete
Verified Athlete"I love everything about this program. The swap feature is fantastic; you don’t have to go to a full blown out gym. 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."
LHSF Athlete
Verified Athlete"The body doesn’t hurt after golfing anymore. - Better mobility allowing for better positions, complementing mechanics. - Stronger and more power to push off the ground, create speed via the core, and pull the club harder."
LHSF Athlete
Verified Athlete"I appreciate the focus on strength. Too many golf programs I have tried just want you to do stretching and golf swing looking exercises with bands. I already notice a big difference in how I feel just after a couple of weeks."
Young LHSF Athlete
Verified Athlete"I'm a 16 year old competitive golfer who just started using {the} LHSF program. It's been great and I already feel the improvement in my game. I just won the club championship at my course and I think that my conditioning had a lot to do with it. Thanks for creating this program!"
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