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.
You can expect to see an increase in range of motion in your swing, more club head speed, overall strength and endurance with this program.
There will be 3 main workouts for the week, along with an additional mobility and conditioning workout. In total - there will be 5 programmed workouts per week - however we understand not everyone will be able to do all 5, 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 full gym is ideal, options will be provided for most home gym options.
This program will cover everything you need - you will not need to supplement with anything else, except daily step goals.
We are excited to also offer a Nutrition Blueprint created by Erika Wescott. The blueprint will teach you how to eat for performance and fuel your body.
The blueprint will be found in Circle, a private community to all athletes who join this program - invite via email.
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 Deadbug
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 to Wall
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 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 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 Nutrition Blueprint 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, Swing Fast"
Get Lift Heavy, Swing FastWhen you join a team you’re getting more than programming, you’re joining an online community.