Lifetime Performance provides performance training for the recreational and professional athlete.
Lifetime Performance believes that everyone should train like an athlete. Whether you are a novice at the sport or a professional, LP will address your specific needs and help you to get the results you want. LP specializes in the training, conditioning and overall performance improvement of athletes of all ages and skill sets.
09/10/2026
Send this to someone who is guilty of this!!
More people need to hear this! I see people at the range hitting so many balls, but the improvements most likely will not come from just that. DM us ASSESSMENT and let’s get you and your game dialed in!
09/08/2026
5 exercises to help relieve QL pain 👇 📌
Pain in the lower right or lower left portion of your back? QL pain is very common, especially in golfers.
Here are 5 exercises I like to use: SWIPE->
1. Targeted QL stretch
Rotate as far as you can, then side bend, bringing your elbow toward your knee. Make sure you’re propped up so your spine can stay neutral. If your hamstrings are very tight, use a pillow for support.
2. Supported one-arm prayer stretch
A great exercise to pair with breathing. Take the ball to the side, inhale for 4 seconds, and exhale for 8 seconds. Complete 5 reps each side.
3. Ball layovers
A great exercise for supported extension of the thoracic spine. We’re trying to create some gapping and open up space if compression is the issue.
4. Isometric crunch hold with hip flexion
A great exercise to bring you into flexion and rotation. When the QL is fired up, excessive extension is usually a trigger.
5. Side plank rotations
A great overall exercise to work the obliques and core musculature while also training the QL to resist side bending.
If you’re a golfer dealing with recurring low-back/QL discomfort, don’t just keep stretching the painful area. Figure out why it keeps getting irritated in the first place! Reach out to us!
Side plank variations are always a good idea when working with someone who has or has had back injuries.
Very minimal strain on the spine and it goes a long way to working the lateral line of the body. Not just the core muscles, but the lateral hip muscular and rotator cuff with closed chain stability demands. The row adds an upper body element to it as well as a rotational force that has to be stabilized through the core. It looks easier than it is 😬
SAVE THIS 📌
Of all the exercises we see get butchered… The RDL is probably the most common.
Sadly, poor technique is almost guaranteed with someone who hasn’t trained with us before.
There are 2 things to keep in mind:
1. Posture/alignment (form)
2. Activation most commonly missed because it’s not something you can see. It’s something you have to feel in the right areas.
We got Justin Leonard in the house on his off week! This is an example of an off week program for champion tour player.
The exercises are displayed in no particular order… but they were carried out in a particular order. Always love working with, Justin!
SAVE THIS 📌 5-WEEK WALK-TO-RUN CHALLENGE 🏃♀️
Ready to start running? This simple progression will take you from short running intervals to a continuous 25-minute run!
Complete 3 workouts per week. Each workout is 25 minutes total.
WEEK 1
🔴 Run 1 minute
⚪ Walk 4 minutes
Repeat for 5 rounds
WEEK 2
🔴 Run 2 minutes
⚪ Walk 3 minutes
Repeat for 5 rounds
WEEK 3
🔴 Run 3 minutes
⚪ Walk 2 minutes
Repeat for 5 rounds
WEEK 4
🔴 Run 4 minutes
⚪ Walk 1 minute
Repeat for 5 rounds
WEEK 5
🏁 Run continuously for 25 minutes!
Keep your running pace comfortable and controlled. Focus on consistency—not speed. By Week 5, your goal is to complete the entire 25 minutes without a walking break.
Start slowly. Stay consistent. Finish strong.
challenge
Always happy to break it down!
Early extension is a silent killer in the golf swing aka standing up at impact! Do you struggle with this?
You can use a club or not, but it’s a great exercise to feel a golf movement in the gym without absolutely needing a club. Give this a try.
SAVE THIS! The video here is an example of Jordan Elsen | Palm Beach Realtor working on doing some end range strengthening! In particular his lead side arm… Trying to keep it straight. He’s maximizing his turn and also working on keeping his left arm in front so it doesn’t get too far behind him.
Give this a try to get that lead arm straight in your backswing!
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