BRAND NEW IN-SEASON TRAINING IS LIVE!
This program follows the golf season - we've got you covered all year round!
Lift Heavy, Swing Fast (LHSF) - Home Gym - will help you become the best golf athlete you can be. We focus on Mobility, Strength, and Power to improve your game. The Full Gym version is so popular we decided to make one just for those with a home gym.
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 at least 2 or 3 main workouts (M,W,F on the calendar) this program will still work great for you.
A Full Gym versionof LHSF is also available - for this home gym version, all you will need is a set of dumbbells, bands, and a bench.
A1
90/90 Hip Rotations
2 x 8
A2
Boot Strappers
2 x 10
A3
Bird-Dog
2 x 6
A4
Superman Row
2 x 4
B1
Dumbbell Split Squat
3 x 8
B2
Depth Jumps
3 x 3
C1
Pull Up
3 x 5
C2
Single Leg Med Ball Slam
3 x 2
D1
Rotational Step Up
2 x 5
D2
Banded Reverse Crunch
2 x 8
E1
DB Hang Squat Clean
2 x 10
E2
Split Stance Rotations
2 x 10
E3
Straight Arm Pulldown - Band
2 x 10
Cool Down
F
1-2 Rounds 1 Minute Per Side Standing Quad Stretch or 2 Minute Saddle Pose 2 Minutes Puppy Dog Pose
A
Walk
1 x 5 @ 30:00
B1
Weighted Ankle Shifts
2 x 6
B2
Wall Supported Hip CARS
2 x 6
B3
Pelvic Rotation with Upper Body Support
2 x 6
B4
Balance Torso Rotation + Heel Support
2 x 6
C
Sumo Squat Hold
1 x 3:00
A1
Heel Sweeps
2 x 6
A2
Hip Opener with Rotation
2 x 6
A3
Wall Supported Book Openers
2 x 6
A4
Banded Good Morning
2 x 12
B1
Rotational Deadlift
3 x 6
B2
Banded Broad Jump
3 x 3
C1
Dumbbell Push Press
3 x 5
C2
Plyo Push Ups
3 x 3
D1
Banded Hamstring Curl
3 x 8
D2
Standing Halo with Rotation
3 x 6
E1
Glute Bridge Floor Press
2 x 8
E2
Band Rotation to Punch
2 x 8
E3
DB Overhead Tricep Extension
2 x 8
Cool Down
F
1-2 Rounds 1 Minute per side Lying Thread the Needle 2 Minutes per side Lizard Pose
A1
Lateral Lunge with Hip Rotation
2 x 6
A2
T Spine Rotation with Shoulder ER
2 x 6
A3
High Windmill
2 x 6
A4
Side Lying Hip Adduction
2 x 12
B1
Lateral Lunge Row
3 x 6
B2
Lateral Jumps Stick the Landing
3 x 3
C1
Tall Kneeling Banded Rotations
3 x 8
C2
Half Kneeling Med Ball Chops (No Slam)
3 x 3
D1
Heel Raised Goblet Squat
3 x 8
D2
Bottoms Up Waiter's Carry
3 x 0:45
E1
Seated Good Morning
2 x 8
E2
Plank Shoulder Taps
2 x 30
E3
Balance Bicep Curls
2 x 12
Cool Down
F
1-2 Rounds 1-2 Minutes per side Glute Stretch 1-2 Minutes Happy Baby
A1
Cardio
2 x 1:00
A2
Power Skips - CWG
2 x 0:30
A3
Plank Jacks - CWG
2 x 0:30
A4
Targeted Cats and Dogs
2 x 0:30
A5
Single Leg Hip Airplane
2 x 0:30
A6
Bottom Squat Rotations
2 x 0:30
AMRAP 15
B
15 Minutes of continuous work, set a timer and complete as many rounds as possible. (Goal should be about 3 rounds in 15 minutes, give or take) 1 Minute Cardio of Choice - Bike, Run, Jog, Jump Rope 10 Suitcase Deadlifts (Per side) 10 Push Ups (Can add plate to back) 10 Plate Lunge with Rotation (Per) :45 Banded Dead Bugs
C1
Big Toe and Calf Stretch
1 x 1:00
C2
Standing Pec Stretch
1 x 1:00
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, 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 of 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."
LHSF Athlete
Verified Athlete"Been to a few different gyms that were group based training and your program surpasses everything. It's hard to find golf tailored programs that are still a proper full body workout, please don't ever stop your LHSF program. Also all the info you give about up coming blocks + blog is so helpful."
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