Ten Week Challenge Series

By Katherine RobertsMarch 15, 2004, 5:00 pm
The Ten Week Challenge is a golf-specific yoga program that will get you and keep you in great golf shape ' body and mind! Based on specific golf biomechanical information, the Yoga for Golfers program will address the physical components often responsible for swing faults. Each week's series of yoga poses focuses on the following:
  • Standing poses that will increase strength, balance and endurance in the lower body.

  • Standing poses that utilize the wall so you have the opportunity to increase the intensity of the pose and support better balance.

  • Core conditioning poses stabilize the body from which all movement is initiated. Core conditioning also supports posture and endurance.

  • Seated poses increasing rotation, shoulder turn and strength in the upper body.

  • Seated poses using props and the wall that will enable you to work into the connective tissue.

  • Learn the basics of meditation techniques which can be applied to visualization techniques increasing your capacity to stay focused.

Each weeks yoga sequence should be added to the previous one so you will build an effective, flexibility and strengthening yoga based program. Here's what you need to get started:
  • Frequency: Practice a minimum of three days a week. If possible five days a week is better. (I practice yoga six days a week)

  • Duration: This program is designed to be approximately 30 minutes. Adherence is more important to success than duration.

  • Equipment: You will need a yoga mat, yoga block and yoga strap. These can be purchased on-line at www.huggermugger.com or at most retail stores such as Target. You will also need three bath size towels.

  • Location: Find a space that is quiet and warm. You only need enough room to accommodate the mat (24 x 64 inches). This is a great program to take with you if you travel. If possible heat up the room so the muscles stay warm. You will be sweating!

And some guidelines to follow:
 
  • Move slowly in and out of each pose. You should never experience pain when practicing yoga. Slight discomfort is acceptable ' pain in not!

  • Breath deeply inhaling and exhaling through the nose. Note: If breathing becomes to strained, back off the pose so you can control the breath. The controlled breathing is more important than the pose. (more on that subject to follow)

  • Align your body with keen attention. Just as in golf the placement of the feet, posture and awareness is critical in yoga.

  • Each pose requires that you draw the navel inwards, lift the ribcage to lengthen the torso by working the core.

Ten Week Challenge Series

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10

 
Editor's Note: Katherine Roberts, founder of Yoga Fitness 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.
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Kelly, Sauers co-lead in Hawaii; Monty, Couples in mix

By Associated PressJanuary 19, 2018, 3:52 am

KAILUA-KONA, Hawaii - Fresh off a solid performance on Oahu, Jerry Kelly shot an 8-under 64 on the Big Island on Thursday to share the first-round lead at the Mitsubishi Electric Championship, the season opener on the PGA Tour Champions.

The 51-year-old Kelly, who tied for 14th at the PGA Tour's Sony Open last week in Honolulu, birdied five of his final seven holes to shoot 30 on the back nine at Hualalai. He won twice last season, his first on the over-50 tour.

Gene Sauers also shot 64, going bogey-free amid calm conditions. Thirty-two of the 44 players broke par in the limited-field event, which includes winners from last season, past champions of the event, major champions and Hall of Famers.

Rocco Mediate and Colin Montgomerie were one shot back, and Fred Couples, Kevin Sutherland and Kirk Triplett were another shot behind.

Bernhard Langer, defending the first of his seven 2017 titles, was in the middle of the pack after a 69.

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Rahm (62) fires career low round

By Will GrayJanuary 19, 2018, 12:03 am

The scores were predictably low during the opening round of the CareerBuilder Challenge, where the top-ranked player in the field currently sits atop the standings. Here's how things look after the first day in Palm Springs as Jon Rahm is out to an early advantage:

Leaderboard: Jon Rahm (-10), Austin Cook (-9), Andrew Landry (-9), Jason Kokrak (-9), Brandon Harkins (-8), Martin Piller (-8), Aaron Wise (-8), Beau Hossler (-8)

What it means: Rahm is coming off a runner-up finish two weeks ago at Kapalua, and he picked up right where he left off with a 10-under 62 at La Quinta Country Club. It marked his lowest career round on the PGA Tour, and it gave him a one-shot lead heading to the Nicklaus Tournament Course. Cook is the only player within two shots of Rahm who has won already on Tour.

Round of the day: Rahm got off to a fast start, playing his first seven holes in 6 under, and he made it around La Quinta without dropping a shot. The 62 bettered his previous career low on Tour by two shots and it included an eagle on the par-5 fifth hole to go along with eight birdies.

Best of the rest: Cook was a winner earlier this season at the RSM Classic, and he's now in the mix for trophy No. 2 following a 9-under 63 on the Nicklaus Tournament Course. Like Rahm, he opened with a seven-hole stretch at 6 under and turned in a scorecard without a bogey. He'll now head to the more difficult Stadium Course for his second round.

Biggest disappointment: Patrick Reed blitzed the three-course rotation in Palm Springs en route to his first career Tour title back in 2014, but he's unlikely to repeat that feat after opening with a 2-over 74 on the Nicklaus Tournament course. Reed made only one birdie against three bogeys and was one of only 32 players in the 156-man field who failed to break par in the opening round.

Main storyline heading into Friday: Rahm deserves the spotlight, as he entered the week as one of the event's headliners and did nothing to lose that billing in the opening round. But the pack of contenders is sure to keep pace, while players like Phil Mickelson (-2) will look to put up a low score in order to build some momentum heading into the weekend.

Shot of the day: Wesley Bryan's 7-under 65 on the Nicklaus Tournament course was helped in large part by an eagle on the par-4 10th, where he holed a 54-degree wedge from 112 yards away. Bryan went on to birdie the next hole amid a five-hole stretch of 5 under play.

Quote of the day: "Shot 10 under par. There's not much more I can ask for." - Rahm

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Recent winner Cook contending at CareerBuilder

By Will GrayJanuary 18, 2018, 11:45 pm

Patton Kizzire is currently the only two-time PGA Tour winner this season, but Austin Cook hopes to join him this week at the CareerBuilder Challenge.

Cook won for the first time in November at the RSM Classic, a victory that catapaulted him from the Web.com Tour graduate category into an entirely new echelon. Cook notched a pair of top-25 finishes over the last two weeks in Hawaii, and he's again in the mix after an opening 63 on the Nicklaus Tournament Course left him one shot behind Jon Rahm.

"Today was great," Cook told reporters. "The conditions were perfect, but I always loved desert golf and I was just hitting the ball well and seeing good lines on the greens and hitting good putts."

Cook got off to a fast start, playing his first seven holes in 6 under highlighted by an eagle on the par-5 fourth hole. He briefly entertained the notion of a sub-60 round after birdies on Nos. 10 and 11 before closing with six pars and a birdie.


CareerBuilder Challenge: Articles, photos and videos


Cook was a relative unknown before his victory at Sea Island earlier this season, but now with the flexibility and confidence afforded by a win he hopes to build on his burgeoning momentum this week in California.

"That was a big, proud moment for myself, knowing that I can finish a tournament," Cook said. "I think it was one of those things that I've proven to myself that now I can do it, and it just meant the world to me."

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Photo: Fleetwood's phone cover is picture of Bjorn

By Jason CrookJanuary 18, 2018, 11:40 pm

There's phone covers and then there are Phone Covers.

Paul Casey has himself a Phone Cover, showing off the protective case that features a picture of his wife at last year's U.S. Open.

Now, it appears, Tommy Fleetwood has joined the movement.

Fleetwood, last year's season-long Race to Dubai winner, has a phone cover with a picture of Ryder Cup captain Thomas Bjorn on it. And not even a current Thomas Bjorn. This is a young Bjorn. A hair-having Bjorn.

@tommyfleetwood_1

A post shared by Alex Noren (@alexnoren1) on

The 26-year-old is a virtual lock for this year's European Ryder Cup team, but just in case, he's carrying around a phone with a picture of the team captain attached to the back of it.

It's a bold strategy, Cotton. Let's see if it pays off for him.