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Your workouts are based on month-long training cycles called “mesocycles” — the most scientifically supported way to make gains in strength, speed, balance, and agility.

Each mesocycle has a different goal, but the same overall objective of recording your data and improving from week to week.

A month is divided into Day 1 and Day 2 workouts which are each done once a week on non-consecutive days, for 4 weeks. The next month, you’ll unlock all new exercises. For those that want to do extra exerciese, feel free to pick workouts from the on demand classes section or workout library tabs.

You’ll see many benefits from our strength training programs, including more rotational power and control, which translates to increased clubhead speed and longer, straighter drives.

These workouts cover everything you need for golf: mobility, rotational strength, flexibility, and back and joint health.

Each workout is named after a famous golf course and has three levels:

• Forward Tees
• Middle Tees
• Back Tees

If you’re new to strength training or it’s been a while, we recommend using the Forward Tees. If you’re more accustomed to strength training, start with the Middle Tees and once you’re ready for a real challenge, use the Back Tees.

Make sure to do your Daily Routine exercises before Strength Training to maximize effectiveness and prevent injury.

Take these workouts at your own pace, though for best results we recommend strength training 2-3 times/week while following a different program each day.

• Example: Do the Augusta workout on Monday, then Pebble Beach on Thursday and St. Andrews on Saturday. The choice of workouts is yours!

The GOLFFOREVER Daily Routines are essential to building a healthy, golf-fit body so you feel as good on the 18th hole as on the first, every time you play golf.

Foundational and comprehensive, these routines give you the best bang for your buck. Benefits include increased mobility, flexibility, strength and a bulletproof back and body to prevent injury.

Each routine takes only 15-20 minutes, and we recommend you do them 5-6 days per week.

Each Daily Routine has a specific focus, with three levels of difficulty:

• Forward Tees
• Middle Tees
• Back Tees

Start with the Forward Tees, then work your way up to the Middle and Back Tees as the Forward Tees get easier in the coming months.

For best results, pick a different category each time you do the Daily Routines.

Pre-Round Warmups should be done right before playing. They are divided into two broad categories:

• At Your Own Pace: Pre-Round Warmup exercise videos with detailed instructions for each exercise. Best for those new to the GOLFFOREVER program.
• Follow-Along: Continuous 5-10 minute warmups in real time with the instructor, with minimal instructions for those who can practice good form.

Click each video for more information.

The Speed Boost Program is a 6-week course divided into three different difficulty levels:

• Forward Tees: If you don’t work out much or it’s been a while, start here. These are basic exercises and the program is done twice a week.
• Middle Tees: These are medium-level workouts that will help your golf game in a big way. Middle Tees exercises are more challenging than Front Tees and the program is done three times per week.
• Back Tees: For a real challenge and to kick your golf workout into high gear, the Back Tees provide advanced exercises and the program is done four times per week.

While going through the Speed Boost Program, we recommend you don’t do other GOLFFOREVER workouts or routines concurrently and only follow what has been outlined within the program. However, we do encourage you to continue your Daily Routines (found in My Routine) on days when you’re not doing Speed Boost.

Once you’ve completed this program, it’s time to return to your regular GOLFFOREVER routines… with increased power and strength! It’s also possible you’ll be ready for greater difficulty in your Daily Routines and Strength Training workouts, so move up to a more challenging Tee level as appropriate.

Perform the appropriate course based on your area of pain for 3-6 weeks or until pain is significantly reduced.

FOUNDATIONAL LESSONS: Basic concepts about joint health. Incorporate into golf and daily life.

PAIN RELIEF TECHNIQUES: Stretches and muscle relief techniques. Do daily until no longer needed.

DAILY EXERCISES: Increase flexibility and strength in the right places to relieve pain. Do daily.

STRENGTH EXERCISES: Increase strength to get back to golf. Do 2-3 times per week.

Once your pain Is significantly reduced, follow the instructions in How to Use GOLFFOREVER and start all workouts in the Forward Tees difficulty level. If you do not experience significant pain relief after 6 weeks, please write us at [email protected] so that we may suggest next steps for you.

The Pre-Season Boot Camp is a 4 week program to get you in top playing shape before your first tee shot. Safely and effectively build flexibility, mobility and strength where you need it. The program is divided into three difficulty levels:

• Front Tees: If you don't work out much or it's been a while, start here. The Front Tees exercises are basic and the program is only done two times per week.
• Middle Tees: These are medium-level workouts that will help your golf game in a big way. Middle Tees exercises are more challenging than Front Tees and the program is done three times per week.
• Back Tees: For a real challenge and to kick your golf workout into high gear, the Back Tees provide advanced exercises and the program is done four times per week.

Post-Round Stretching Routines should be done after playing. They are divided into two broad categories:

• At Your Own Pace: Stretching videos with detailed instructions for each stretch. Best for those new to the GOLFFOREVER program.
• Follow-Along: Continuous 5-10 minute stretching routines in real time with the instructor, with minimal instructions for those who can practice good form.

Click each video for more information.

These workouts require only a towel, golf club and your body. Do these as substitutes for, or in addition to, your regular strength training workouts or when you're traveling.

At Your Own Pace: Workouts with detailed instructions for each exercise. Best for those that are new to the GOLFFOREVER program.

Follow Along: Continuous 15-30 minute workouts in real time with the instructor, with minimal instructions for those who can practice good form.

Click each video for more information.