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.
Related Links:
  • Katherine Roberts Article Archive
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  • 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 or visit
  • Day (68) just one back at Australian Open

    By Nick MentaNovember 24, 2017, 6:40 am

    Jason Day posted a second-round 68 to move himself just one off the lead held by Lucas Herbert through two rounds at the Emirates Australian Open. Here’s where things stand after 36 holes in Sydney.

    Leaderboard: Herbert (-9), Day (-8), Cameron Davis (-7), Anthony Quayle (-6), Matt Jones (-4), Cameron Smith (-4), Nick Cullen (-4), Richard Green (-4)

    What it means: Day is in search of his first worldwide victory of 2017. The former world No. 1 last visited the winner’s circle in May 2016, when he won The Players at TPC Sawgrass. A win this week would close out a difficult year for the Aussie who struggled with his game while also helping his mother in her battle with cancer. Day’s last victory on his native soil came in 2013, when he partnered with Adam Scott to win the World Cup of Golf for Australia at Royal Melbourne.

    Full-field scores from the Emirates Australian Open

    Round of the day: Herbert followed an opening 67 with a round of 66 to vault himself into the lead at The Australian Golf Club. He made six birdies, including four on his second nine, against a lone bogey to take the outright lead. The 22-year-old, who held the lead at this event last year and captured low-amateur honors in 2014, is coming off a runner-up finish at the NSW Open Championship, which boosted him from 714th to 429th in the Official World Golf Ranking. His 5-under score was matched by Dale Brandt-Richards and Josh Cabban.

    Best of the rest: Matt Jones, who won this event over Jordan Spieth and Adam Scott two years ago, turned in 4-under 67. Jones is best known to American audiences for his playoff victory at the 2014 Shell Houston Open and for holding the 36-hole lead at the 2015 PGA Championship at Whistling Straits, which was eventually won by Day. Jones will start the weekend five shots off the lead, at 4 under par.

    Biggest disappointment: Spieth has a lot of work to do this weekend if he expects to be in the title picture for the fourth year in a row. Rounds of 70-71 have him eight shots behind the lead held by Herbert. Spieth made a birdie and a bogey on each side Friday to turn in level par. The reigning champion golfer of the year has finished first, second and first at this event over the last three years.

    Storyline to watch this weekend: The Australian Open is the first event of the 2018 Open Qualifying Series. The leading three players who finish in the top 10 and who are not otherwise exempt will receive invites into next summer’s Open Championship at Carnoustie.

    Ogilvy urges distance rollback of ball

    By Golf Channel DigitalNovember 23, 2017, 8:49 pm

    Add Geoff Ogilvy to the chorus of voices calling for a distance rollback of the golf ball.

    In an interview before the start of the Emirates Australian Open, Ogilvy said a "time-out" is needed for governing bodies to deal with the issue.

    "It's complete nonsense," he said, according to an Australian website. "In my career, it’s gone from 300 yards was a massive hit to you’re a shorter hitter on tour now, legitimately short. It’s changed the way we play great golf courses and that is the crime. It isn’t that the ball goes 400, that’s neither here nor there. It’s the fact the ball going 400 doesn’t makes Augusta work properly, it functions completely wrong.’’

    Full-field scores from the Emirates Australian Open

    Ogilvy used an example from American baseball to help get his point across to an Australian audience.

    “Major League Baseball in America, they use wooden bats, and everywhere else in baseball they use aluminium bats,’’ he said. “And when the major leaguers use aluminium bats they don’t even have to touch it and it completely destroys their stadiums. It’s just comedy.

    “That’s kind of what’s happened to us at least with the drivers of these big hitters; We’ve completely outgrown the stadiums. So do you rebuild every stadium in the world? That’s expensive. Or make the ball go shorter? It seems relatively simple from that perspective.’’

    Ogilvy, an Australian who won the 2006 U.S. Open, said he believes there will be a rollback, but admitted it would be a "challenge" for manufacturers to produce a ball that flies shorter for pros but does not lose distance when struck by recreational players.

    The golf world celebrates Thanksgiving

    By Golf Channel DigitalNovember 23, 2017, 6:01 pm

    Here's a look, through social media, at how the golf world celebrates Thanksgiving.

    Lexi Thompson:

    Baking time!!

    A post shared by Lexi Thompson (@lexi) on

    David Feherty:

    Jack Nicklaus:

    GC Tiger Tracker:

    Steve Stricker:

    Golf Channel:

    Frank Nobilo:

    Ian Poulter:

    Tyrone Van Aswegen:

    Happy Thanksgiving: Biggest turkeys of 2017

    By Grill Room TeamNovember 23, 2017, 3:00 pm

    Thanksgiving brings us golf's biggest turkeys of the year. Donald Trump, Grayson Murray and a certain (now-former) tournament director headline the list. Click here or on the image below to check out all the turkeys.