Powerful Glutes

By Katherine RobertsNovember 26, 2004, 5:00 pm
During our Power Hitters Core Workout series we have focused our attention to the core abdominal muscles. Just in the nick of time for the holidays! You now possess the tools to maintain a great set of abs during the holiday feasts!
 
This week we will begin to practice some yoga based exercises that target another part of the core of the body ' the glutes. Grab your ball and lets get started!
 
Power Glute Lifts:

Power Glutes

Begin with the knees bent and feet positioned on the ball. The ball should be placed relatively close to your gluts. Press your navel towards the spine and the spine flat into the floor engaging the TVA abdominals. Inhale deeply and press the feet into the ball.
 
Power Glutes

Exhale and lift the hips off the floor. Inhale as you slowly lower (but not completely down to the floor), exhale and lift the hips again. Repeat ten to twenty times.
 
Power Glute Lifts: (more intensity)

Power Glutes

With the legs straight, place the ball under the feet. This position requires that you focus more on your core abdominals. BEFORE your lift the hips, pull the navel in, squeeze the gluts and THEN lift the hips. Repeat the same dynamic movement as specified in the first pose.
 
Power Glutes

Hold at the top position and lift the right leg off the ball. FOCUS, BALANCE and BREATHE! Relax and repeat three sets.
 
As we enter the holiday season I would like to share my gratitude for the opportunity to work with you all and it is my wish that you and your families have a healthy holiday season filled with joy, laughter and peace. (and of course some great golf!) Sincerely, Katherine
 
Katherine Roberts - Total FitnessShare the gifts of better golf and better health with our 50% off holiday specials on fitness products. Check out the ProShop @ www.KRTotalFitness.com.
 
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    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at info@yogaforgolfers.com.
  • Getty Images

    Sharma closes on Monday, wins Joburg Open

    By Associated PressDecember 11, 2017, 12:43 pm

    JOHANNESBURG – Shubhankar Sharma won his first European Tour title by a shooting 3-under 69 Monday in the final round of the weather-delayed Joburg Open.

    The 21-year-old Indian resumed his round on the eighth green after play was halted early Sunday afternoon because of storms. He parred that hole, birdied No. 9 and made par on every hole on the back nine.


    Full-field scores from the Joburg Open


    Sharma finished at 23-under 264, three strokes ahead of the pack, and qualified for next year's British Open, too.

    ''I actually wasn't going to come here about a week ago ... so I'm really happy that I came,'' said Sharma, who shot 61 in the second round. ''I don't think I'm ever going forget my first time in South Africa.''

    Erik van Rooyen (66) was second, three strokes ahead of Shaun Norris (65) and Tapio Pulkkanen (68).

    Getty Images

    Newsmakers of the Year: Top 10 in 2017

    By Golf Channel DigitalDecember 11, 2017, 12:30 pm
    Getty Images

    Sharma among three Open qualifiers at Joburg Open

    By Will GrayDecember 11, 2017, 12:16 pm

    Shubhankar Sharma earned his first career European Tour win at the rain-delayed Joburg Open and punched his ticket to The Open in the process.

    Sharma returned to Randpark Golf Club Monday morning after storms washed out much of the scheduled final day of play. Beginning the re-start with a four-shot lead, he hung on to win by three over South Africa's Erik Van Rooyen.

    Both men can make travel plans for Carnoustie next summer, as this was the second event in the Open Qualifying Series with three spots available for players not otherwise exempt who finished inside the top 10. The final spot went to Shaun Norris, who tied for third with Finland's Tapio Pulkkanen but had a higher world ranking (No. 192) than Pulkkanen (No. 197) entering the week.

    The Joburg Open was the final official European Tour event of the year. The next tournament in the Open Qualifying Series will be the SMBC Singapore Open in January, where four spots at Carnoustie will be up for grabs.

    Rules changes include no more viewer call-ins

    By Rex HoggardDecember 11, 2017, 12:00 pm

    Although the Rules of Golf modernization is still a year away, officials continue to refine parts of the rulebook including an overhaul of the video review protocols.

    A “working group” led by the USGA and R&A announced on Monday the new protocols, which include assigning a rule official to a tournament broadcast to resolve rules issues.

    The group – which includes the PGA Tour, European Tour, LPGA tour and PGA of America – also voted to stop considering viewer call-ins when processing potential rule violations.

    In addition, a new local rule was announced that will discontinue the penalty for signing an incorrect scorecard when the player was unaware of the violation.

    In April, Lexi Thompson was penalized four strokes during the final round when officials at the ANA Inspiration learned via e-mail from a viewer of an infraction that occurred during the third round. Thompson was penalized two strokes for incorrectly marking her golf ball and two for signing an incorrect scorecard.

    “The message is, as a fan, enjoy watching the game and the best players in the world, but also have the confidence that the committee in charge of the competition have the rules handled,” Thomas Pagel, the USGA’s senior director of the Rules of Golf, said on Golf Channel’s "Morning Drive" on Monday. “Let’s leave the rules and the administration of the event to the players and to those responsible for running the tournament.”

    The working group was created in April to review the use of video in applying the rules and the role of viewer call-ins, and initially issued a decision to limit the use of video through the introduction of the “reasonable judgment” and “naked eye” standard.

    According to that decision, which was not a rule, “so long as the player does what can reasonably be expected under the circumstances to make an accurate determination, the player’s reasonable judgment will be accepted, even if later shown to be inaccurate by the use of video evidence.”

    The new protocols will be implemented starting on Jan. 1.

    A comprehensive overhaul of the Rules of Golf is currently underway by the USGA and R&A that will begin on Jan. 1, 2019.