The 10 Minute Workout - Week 5

By Katherine RobertsAugust 17, 2006, 4:00 pm
Powerful Legs!
 
During Game On, (airing on The Golf Channel) I worked with Ashley Prange, winner of the Big Break V on developing a fitness program to prepare her for her LPGA exemption. When I work with my professional golfers I always begin with a series of physical assessments. My methodologies help me to uncover mobility, stability and coordination strengths as well as deficits. One of Ashleys strengths are her powerful legs and gluts. This strength helps her generate a tremendous amount of power and distance.
 
This week we add the ten minute leg workout designed to help you develop more strength in the lower body. Time permitting; include this program with the warm-up, back basics and core program. If you are short on time, alternate your workouts. Here are a few suggestions:
 
Always start with the warm-up sequence and on Monday, Wednesday and Friday practice the back basics and core. Tuesday, Thursday and Saturday substitute the back basics with the lower body program.
 
What you can expect from the Ten Minute Powerful Leg Work-out:
  • More
  • Power and distance

  • Better balance

  • More push-off power

  • More extension in the finish position
Lets get started!
 
Lunge with club:

Katherine Roberts

Step the right foot forward, maintaining a ninety degree angle in the right leg. Place the left foot back approximately one leg length behind you. Lift the left heel off the floor and focus on the stretch in the left foot and arch. Inhale as you lower your body towards the floor and hold for three breaths. Repeat ten times and switch sides.
 
Tip: Pull your navel towards your spine and maintain an upright posture.
 
Hamstring stretch with club:

Katherine Roberts

Move directly from the lunge position and roll onto the right heel. Flex the foot towards you. On the exhale, hinge at the hips and lower the chest towards the knee. Hold for three breaths, repeat five times and switch sides.
 
Tip: Pull the right hip back so your chest is folding directly over the knee.
 
Supine glut / hamstring lifts on the ball:

Katherine Roberts Katherine Roberts

Place the legs together and the heels on the ball. Inhale as you squeeze the legs together and engage the gluts. Lift the hips on the exhale. Hole for three breaths and repeat five times.
 
Tip: Do not allow the lumbar spine to arch.
 
Pigeon pose on the ball:

Katherine Roberts Katherine Roberts

Place the left foot on the ball and the right foot on the outside of the left knee. Press the navel towards the spine to stabilize the core. On the exhalation roll the ball towards you focusing on the stretch in the right external hip rotators. Repeat ten times and switch sides.
 
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    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.
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    Fleetwood flawless en route to Abu Dhabi lead

    By Will GrayJanuary 18, 2018, 2:06 pm

    New year, same results for Tommy Fleetwood.

    The reigning Race to Dubai champ picked up where he left off in the opening round of the Abu Dhabi HSBC Championship, carding a bogey-free 66 during which the Englishman found all 18 greens in regulation. At 6 under, he shares the lead with Japan's Hideto Tanihara and sits one shot clear of five other players.

    "Very stress-free. Played really well from start to finish," Fleetwood said. "Felt like I did what you need to do around this golf course, which is drive it well, hit your irons solid. You can't really be too greedy a lot of the time, and then sort of my pace putting was really good. So basically just did what you need to do to get a good score around this golf course, and I got one."


    Full-field scores from the Abu Dhabi HSBC Championship


    Fleetwood shined in a marquee grouping that included world No. 1 Dustin Johnson and Rory McIlroy, as he birdied three holes on each nine. This is his first worldwide start since a T-3 finish at the Hero World Challenge.

    It was at this event a year ago that Fleetwood sparked a career campaign, edging Johnson and Pablo Larrazabal for the win. He added another win at the French Open in the summer to go along with a pair of runner-up results and a T-4 finish at the U.S. Open, all of which helped him capture the European Tour's season-long title.

    Fleetwood's sudden success in Abu Dhabi serves as a microcosm for his career resurgence. Prior to last year's victory, he had missed the cut in four of his five other trips to this event.

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    Sergio starts season with 66 in Singapore

    By Associated PressJanuary 18, 2018, 12:56 pm

    SINGAPORE – Sergio Garcia opened his season with a 5-under 66 and a share of the clubhouse lead on Thursday in the first round of the weather-interrupted Singapore Open.

    Playing his first tournament of the year, the Masters champion rebounded after making an early bogey to collect four birdies and an eagle at the Sentosa Golf Club.

    He was later joined by American qualifier Kurt Kitayama in the clubhouse lead. Still on the course, Tirawat Kaewsiribandit was at 6 under through 16 holes when play was suspended for the day because of the threat of lightning.

    Louis Oosthuizen, the 2010 Open champion, was at 5 under through 16 holes when he also had to stop his round because of the weather.

    Of the players who did finish their opening rounds, only three were within two strokes of Garcia and Kitayama. One of them was Casey O'Toole, who aced the par-3 second with a 7-iron.



    The 38-year-old Garcia dropped his only shot of the day on the par-4 15th, his sixth hole after teeing off on the back nine, when he missed the fairway and was unable to make par. But he made amends when he birdied the par-3 17th and then eagled the par-5 18th to go out in 33.

    ''I was 1 over after (the) seventh but it didn't feel like I was playing badly,'' said Garcia, who made birdies on each of the two par 5s and one of the par 3s on the second nine. ''But then I hit two greats in a row for holes 17 and 18. I got a birdie-eagle there, so that settled me a little bit and I could play solid in the back nine and it was a great round.''

    Garcia made the shortlist for the Laureus Sports Awards in the Breakthrough of the Year category after claiming his first major at Augusta National last year and is hoping for more success this season.

    He credits the Singapore Open as having played a part in toughening him up for his Masters win because he opted to start his 2017 campaign in the stifling humidity of Southeast Asia to prepare himself for the bigger tournaments ahead.

    Although he finished tied for 11th in Singapore, Garcia won the Dubai Desert Classic the next week and was in peak form when he won the Masters two months later.

    Kitayama only secured his place in the $1 million event on Monday by finishing at the top of the qualifying competition, but he made a strong start with birdies on three of his first five holes. The 25-year-old Thai was 6 under through 13 holes but spoiled his otherwise flawless round with a bogey on his last.

    ''I started with a birdie and I just let it roll from there. I had some good tee shots, which I think, is the biggest thing for this course,'' Kitayama said. ''I'm a little tired, but I'm hanging in there. Whenever I have time off, I'll try not to think too much about golf.''

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    13-year-old beats DJ in closest-to-the-pin contest

    By Ryan LavnerJanuary 18, 2018, 12:26 pm

    Dustin Johnson didn’t just get beat by Tommy Fleetwood and Rory McIlroy on Day 1 of the Abu Dhabi HSBC Championship.

    Even a 13-year-old got the best of the world No. 1.

    Oscar Murphy teed off on the 177-yard 15th hole as part of the tournament’s Beat the Pro challenge during the opening round. The Northern Irishman, one of the HSBC’s Future Falcons, carved a 3-wood toward a back-right pin, about 25 feet away, closer than both Johnson and Fleetwood.

    “An unbelievable shot,” Fleetwood said afterward, “and me and Rory both said, ‘We don’t have that in our locker.’”



    Johnson still made par on the hole, but he mixed four birdies with four bogeys Thursday for an even-par 72 that left him six shots back of Fleetwood and Hideto Tanihara after the opening round.

    Johnson, who tied for second here a year ago, is coming off a dominant performance at the Sentry Tournament of Champions, where he won by eight shots to strengthen his lead atop the world rankings. 

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    McIlroy 'really pleased' with opening 69 in Abu Dhabi

    By Ryan LavnerJanuary 18, 2018, 12:10 pm

    It was an auspicious 2018 debut for Rory McIlroy.

    Playing alongside world No. 1 Dustin Johnson for his first round since October, McIlroy missed only one green and shot a bogey-free 69 at the Abu Dhabi HSBC Championship. McIlroy is three shots back of reigning Race to Dubai champion Tommy Fleetwood, who played in the same group as McIlroy and Johnson, and Hideto Tanihara.

    Starting on the back nine at Abu Dhabi Golf Club, McIlroy began with 11 consecutive pars before birdies on Nos. 3, 7 and 8.


    Full-field scores from the Abu Dhabi HSBC Championship


    “I was excited to get going,” he told reporters afterward. “The last couple of months have been really nice in terms of being able to concentrate on things I needed to work on in my game and health-wise. I feel like I’m the most prepared for a season that I’ve ever been, but it was nice to get back out there.”

    Fleetwood, the defending champion, raced out to another lead while McIlroy and Johnson, who shot 72, just tried to keep pace.

    “Tommy played very well and I was just trying to hang onto his coattails for most of the round, so really pleased – bogey-free 69, I can’t really complain,” McIlroy said.

    This was his first competitive round in more than three months, since a tie for 63rd at the Dunhill Links. He is outside the top 10 in the world ranking for the first time since 2014.