The 10 Minute Workout - Week 4

By Katherine RobertsAugust 11, 2006, 4:00 pm
Your Core
 
I will admit that I am a research junkie. I love to read the latest scientific research on the biomechanics of the golf swing. An article in the American Journal of Sports Medicine (volume 24 / number 4, July/August 1996) analyzed the trunk or core musculature in professional golfers. The study evaluated the muscle activity in 13 male professional golfers during the golf swing and although the golfers differed in stature and strength there were reproducible patterns of trunk muscle activity. The study concludes the necessity for strong core / trunk stabilizing muscles to acheive maximum power.
 
Over the last three weeks we rolled out the ten minute warm-up and back basics yoga postures. This week we will adds the ten minute core workout. Time permitting, include this abdominal core program with the back basics and you will have a comprehensive core program.
 
What you can expect from the Ten Minute Core Work-out:
 
  • More Power
  • More Consistency
  • More Endurance
     
    Here we go!
     
    Core Stabilization with block over head:

    Katherine Roberts

    Par Level: Hold the block over your head with the arms placed at a forty-five degree angle. Squeeze the block as you engage the shoulder and lat muscles. Bend the knees and press the navel AND ribcage against the floor.
     
    Katherine Roberts Katherine Roberts

    Maintain this action in the core as you begin to slowly lift the feet off the floor one leg at a time. Repeat twenty times on each side.
     
    Boat pose:

    Katherine Roberts

    Par Level: Begin with the knees bent and feet on the floor. Extend the arms and lift the chest. Roll the upper body towards the floor until you feel your abdominals fully engage. Hold for five to ten breaths.
     
    Katherine Roberts

    Birdie Level: Lift the feet off the floor and bend the knees at a ninety degree angle. Hold for another ten breaths.
     
    Katherine Roberts

    Eagle Level: Place a weighted ball in your hands and the feet back on the floor. Originate the twisting movement from the oblique abdominals. Twist to the right and left twenty times.
     
    Plank pose with pikes on the ball:

    Katherine Roberts

    Birdie Level: Place the ball under your quads and remain in the plank position as you draw the navel towards the spine. Hold for ten breaths. Do not allow your low back to sink towards the floor.
     
    Katherine Roberts

    Eagle Level: Keep the hips parallel to the floor as you draw the knees towards the chest in your exhalation. Repeat five to ten times.
     
    Side angle stretch pose:

    Katherine Roberts

    I practice this stretch everyday! Place the right knee directly under the hip and place the right hand directly under the shoulder. Extend the left leg and press the left leg towards the floor. Focus on the stretch in the front of the body and take the left arm over the head. Hold for ten deep breaths.
     
    If you are looking for More Power and Distance or looking to Lower Your Scores our two new DVDs will give you the tools you need to get the job done!
    Check out www.YogaForGolfers.com
     
    Related Links:
  • Katherine Roberts Article Archive
  • Katherine Roberts Video Archive
  • Health & Fitness Main Page
     
    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has over 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@YogaForGolfers.com or visit www.YogaForGolfers.com.
  • Rose (65) leads Rahm, Frittelli in Dubai

    By Associated PressNovember 18, 2017, 3:24 pm

    DUBAI, United Arab Emirates – Justin Rose shot a 7-under 65 Saturday to take a one-shot lead into the final round of the European Tour's season-ending Tour Championship.

    The 37-year-old Rose made a gutsy par save on the final hole after a bogey-free round for an overall 15-under 201. The Englishman leads South African Dylan Frittelli, who produced the day's best score of 63, and Spain's Jon Rahm, who played in the same group as Rose and matched his 65.

    Rose is chasing his second Race to Dubai title but leading rival Tommy Fleetwood is only two shots behind here after a second straight 65 on the Earth course of Jumeirah Golf Estates.

    Fleetwood did his chances no harm by overcoming a stuttering start before making eight birdies in his final 11 holes to also post a 65. The 26-year-old Englishman was tied for fourth place at 13 under, alongside South African Dean Burmester (65) and Thailand's Kiradech Aphibarnrat (67), who closed with five birdies in a row.

    U.S. Masters champion Sergio Garcia, the only other player with a chance to win the Order of Merit crown, is tied for 13th on 10 under.

    Fleetwood needs to equal or better Rose's finishing position to claim the title. If Rose doesn't finish in the top five and Garcia doesn't win, Fleetwood will have done enough.

    Rose is hoping to win a third straight tournament after triumphs in China and Turkey

    If Park is nervous, she sure doesn't show it

    By Randall MellNovember 17, 2017, 11:24 pm

    NAPLES, Fla. – Sung Hyun Park says she can feel her heart pounding every time she steps to the first tee.

    She says she always gets nervous starting a round.

    You don’t believe it, though.

    She looks like she would be comfortable directing a sky full of Boeing 737s as an air traffic controller at Incheon International Airport . . .

    Or talking people off the ledges of skyscrapers . . .

    Or disarming ticking bombs . . .

    “In terms of golf, I always get nervous,” she insists.

    Everything about Park was at odds with that admission Friday, after she took control halfway through the CME Group Tour Championship.

    Her Korean nickname is “Dan Gong,” which means “Shut up and attack.” Now that sounds right. That’s what she looks like she is doing, trying to run roughshod through the Tour Championship in a historic sweep of all the LPGA’s most important awards and honors.

    Park got just one look at Tiburon Golf Club before this championship began, playing in Wednesday’s pro-am. Then she marched out Thursday and shot 67, then came out Friday and shot 65.

    At 12 under overall, Park has a three-shot lead on Caroline Masson and Sarah Jane Smith.

    She is six shots up on Lexi Thompson, who leads the CME Globe point standings in the race for the $1 million jackpot.

    She is 11 shots up on world No. 1 Shanshan Feng.

    And 11 shots up on So Yeon Ryu, who leads the Rolex Player of the Year point standings.


    CME Group Tour Championship: Articles, photos and videos

    Full-field scores from the CME Group Tour Championship


    There’s a long way to go, but Park is in position to make an epic sweep, to win the Tour Championship, that CME Globe jackpot, the Rolex Player of the Year Award, the Rolex Rookie of the Year Award, the Vare Trophy for low scoring average, the LPGA money-winning title and the Rolex world No. 1 ranking.

    Nobody’s ever dominated a weekend like that in women’s golf.

    It’s all there for the taking now, if Park can keep this going.

    Park has another nickname back in South Korea. Her fans call her “Namdalla.” That means “I am different.” She’ll prove that if she owns this weekend.

    Park, 24, isn’t assuming anything. She’s humbly aware how much talent is flooding the LPGA, how the tour’s depth was underscored in a year where five different players have reigned as world No. 1, five different players won majors and 22 different winners stepped forward in 32 events.

    “I don’t think it’s quite that far a lead,” Park said of her three-shot advantage. “Two, three shots can change at any moment.”

    About those nerves that Park insists plague her, even Hall of Famer Judy Rankin can’t see it.

    Not when Park unsheathes a driver on a tee box.

    “She’s the most fearless driver of the ball out here,” Rankin said. “I would put Lexi a close second and everybody else a distant third. She hits drivers on holes where you shouldn’t, and she hits it long and she just throws it right down there between hazard stakes that are 10 yards apart, like it’s nothing. Now, that’s a little hyperbole, but she will hit driver almost everywhere.”

    David Jones, Park’s caddie, will attest to that. He was on Park’s bag when she won the U.S. Women’s Open in July and won the Canadian Pacific Women’s Open in August.

    “She reaches for driver a lot because she is a good driver,” Jones said. “She isn’t reckless. She’s as accurate with a driver as she is a 3-wood.”

    Park and Thompson played together in the first round. Park is eighth on tour in driving distance, averaging 270 yards per drive, and Thompson is third, averaging 274.

    Thompson loves to hit driver, too, but . . . 

    “Lexi hit a lot of 3-woods compared to us when we played together yesterday,” Jones said.

    Jones doesn’t find himself talking Park out of hitting driver much.

    “It’s really simple,” Jones said. “When you hit driver as straight as she does, why mess around?”

    Count Golf Channel analyst Brandel Chamblee, a student of the swing, among admirers of Park’s abilities.

    “No other swing in the game comes close to her technical perfection and elegance in my opinion,” Chamblee tweeted Friday.

    Come Sunday, Park hopes to complete a perfect sweep of the LPGA’s most important awards.

    National champion Sooners meet with Trump in D.C.

    By Golf Channel DigitalNovember 17, 2017, 11:10 pm

    The national champion Oklahoma men's golf team visited Washington D.C. on Frday and met with President Donald Trump.

    Oklahoma topped Oregon, 3 1/2 to 1 1/2, in last year's national final at Rich Harvest Farms to win their second national championship and first since 1989.

    These pictures from the team's trip to Washington popped up on social media late Friday afternoon:

    Rookie Cook (66-62) credits prior Tour experience

    By Rex HoggardNovember 17, 2017, 10:36 pm

    ST. SIMONS ISLAND, Ga. – Austin Cook is a rookie only on paper. At least, that’s the way he’s played since joining the circuit this season.

    This week’s RSM Classic is Cook’s fourth start on Tour, and rounds of 66-62 secured his fourth made cut of the young season. More importantly, his 14-under total moved him into the lead at Sea Island Resort.

    “I really think that a couple years ago, the experience that I have had, I think I've played maybe 10 events, nine events before this season,” Cook said. “Being in contention a few times and making cuts, having my card has really prepared me for this.”


    RSM Classic: Articles, photos and videos

    Full-field scores from the RSM Classic


    Cook has been perfect this week at the RSM Classic and moved into contention with four consecutive birdies starting at No. 13 (he began his round on the 10th hole of the Seaside course). A 6-footer for birdie at the last moved him one stroke clear of Brian Gay.

    In fact, Cook hasn’t come close to making a bogey this week thanks to an equally flawless ball-striking round that moved him to first in the field in strokes gained: tee to green.

    If Cook has played like a veteran this week, a portion of that credit goes to long-time Tour caddie Kip Henley, who began working for Cook during this year’s Web.com Tour finals.

    “He’s got a great golf brain,” Henley said. “That’s the most flawless round of golf I’ve ever seen.”