The Ultimate Hybrid Work-Out Week Four

By Katherine RobertsMay 10, 2007, 4:00 pm
Welcome to the fourth week in our Ultimate Hybrid yoga fitness program. Our emphasis is focused on generating more shoulder turn by incorporating yoga by combining breath, movement, stabilization of the core and fitness apparatus such as the Golf Gym Power Swing Trainer or resistance tubing. Note: These products are available in our on-line product store @ www.YogaforGolfers.com
 
Although this week focuses on the shoulders, initiating the exercise from a strong core is essential. If you feel a lack of strength in the core, include last weeks archived article on building core strength with the Power Swing Trainer or with weights. Building your core strength from the base of the spine and the TVAs, act as a stabilizer for the trunk and support your center of gravity, the foundation for the golf swing. In yoga, as in golf, we want our poses and golf swing to originate from the deepest part of our lower abdominals.
 
Lets begin our shoulder sequence!
 
Chest / shoulder stretch with the Power Swing Trainer or resistance tubing:
Place the tubing in the hands with the palms facing forward and the tubing resting against the shoulder blades.
 

 
Hinge at your hips as you pull your navel towards the spine and you place yourself into your most athletic golf position. Inhale as you twist the torso to the left, maintaining eye contact with the ball and on the exhale twist to the right. Repeat ten times in each direction.
 
Increase Upper Body Strength with resistance tubing:
Large muscles of the back and triceps of the upper arm facilitate more turn and power from the trunk as well as power from the upper arms.
 
VIDEO: Increase Upper Body Strength
 
Pec stretch and chest press with resistance tubing:
Bring the tubing against the shoulder blades with the arms extended. On your exhalation, allow the arms to be pulled back, focusing on the stretch in the pecs and NOT the lumbar spine. Hold for three breaths and repeat three times.
 

Chest press:
Place the tubing slightly below the shoulder blades. Bend the knees and stabilize the core. On your exhalation, press the hands together as presented in the photo. Repeat ten times. Note: when the hands come together, squeeze the pecs together for an additional breath.
 

 
Next week we continue with our holistic approach to golf performance with tips on fueling your body for peak performance.
 
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    Katherine Roberts - Yoga For GolfersEditor'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.
  • Getty Images

    Woods, Rahm, Rickie, J-Day headline Torrey field

    By Golf Channel DigitalJanuary 20, 2018, 12:47 am

    Tiger Woods is set to make his 2018 debut.

    Woods is still part of the final field list for next week’s Farmers Insurance Open, the headliner of a tournament that includes defending champion Jon Rahm, Hideki Matsuyama, Justin Rose, Rickie Fowler, Phil Mickelson and Jason Day.

    In all, 12 of the top 26 players in the world are teeing it up at Torrey Pines.

    Though Woods has won eight times at Torrey Pines, he hasn’t broken 71 in his past seven rounds there and hasn’t played all four rounds since 2013, when he won. Last year he missed the cut after rounds of 76-72, then lasted just one round in Dubai before he withdrew with back spasms.

    After a fourth back surgery, Woods didn’t return to competition until last month’s Hero World Challenge, where he tied for ninth. 

    Woods has committed to play both the Farmers Insurance Open and next month's Genesis Open at Riviera, which benefits his foundation. 

    Getty Images

    Even on 'off' day, Rahm shoots 67 at CareerBuilder

    By Ryan LavnerJanuary 20, 2018, 12:36 am

    Jon Rahm didn’t strike the ball as purely Friday as he did during his opening round at the CareerBuilder Challenge.

    He still managed a 5-under 67 that put him just one shot off the lead heading into the weekend.

    “I expected myself to go to the range (this morning) and keep flushing everything like I did yesterday,” said Rahm, who shot a career-low 62 at La Quinta on Thursday. “Everything was just a little bit off. It was just one of those days.”


    Full-field scores from the Career Builder Challenge

    CareerBuilder Challenge: Articles, photos and videos


    After going bogey-free on Thursday, Rahm mixed four birdies and two bogeys over his opening six holes. He managed to settle down around the turn, then made two birdies on his final three holes to move within one shot of Andrew Landry (65).

    Rahm has missed only five greens through two rounds and sits at 15-under 129. 

    The 23-year-old Spaniard won in Dubai to end the year and opened 2018 with a runner-up finish at the Sentry Tournament of Champions. He needs a top-6 finish or better this week to supplant Jordan Spieth as the No. 2 player in the world.

    Getty Images

    Landry stays hot, leads desert shootout at CareerBuilder

    By Associated PressJanuary 20, 2018, 12:35 am

    LA QUINTA, Calif. – Andrew Landry topped the crowded CareerBuilder Challenge leaderboard after another low-scoring day in the sunny Coachella Valley.

    Landry shot a 7-under 65 on Thursday on PGA West's Jack Nicklaus Tournament Course to reach 16 under. He opened with a 63 on Thursday at La Quinta Country Club.

    Jon Rahm, the first-round leader after a 62 at La Quinta, was a stroke back. He had two early bogeys in a 67 on the Nicklaus layout.


    Full-field scores from the Career Builder Challenge

    CareerBuilder Challenge: Articles, photos and videos


    Jason Kokrak was 14 under after a 67 at Nicklaus. Two-time major champion Zach Johnson was 13 under along with Michael Kim and Martin Piller. Johnson had a 64 at Nicklaus.

    Landry, Rahm, Kokrak and Johnson will finish the rotation Saturday at PGA West's Stadium Course, also the site of the final round.

    Getty Images

    Mickelson 'displeased' with iron play; 10 back

    By Ryan LavnerJanuary 20, 2018, 12:18 am

    All of Phil Mickelson’s offseason work on his driver has paid off through two rounds of the CareerBuilder Challenge.

    His iron play? Not as sharp, and it’s the reason why he heads into the weekend 10 shots off the lead.

    “I’ve been pretty pleased, overall, with the way I’ve been driving the ball, and very displeased with the way my iron game has been,” said Mickelson, who shot 68 Friday on PGA West’s Nicklaus course. He has hit only 21 of 36 greens so far this week. “Usually my iron play is a lot better than what it’s been. So I’ll go work on it and hopefully improve each round in this tournament and build a solid foundation for the upcoming West Coast events.


    Full-field scores from the Career Builder Challenge

    CareerBuilder Challenge: Articles, photos and videos


    “I feel like if I continue to drive the ball the way I am, and if I got my iron play back to my normal standard, I should have the results that I’ve been expecting.”

    Mickelson, of course, is always bullish this time of year, but he has been able to find 10 of 14 fairways each of the past two rounds, including at narrower La Quinta Country Club, which doesn’t always fit his eye.

    “This is actually the best I’ve driven it in a lot of years,” he said.

    Currently in a tie for 67th, Mickelson will need a solid round on the more difficult Stadium course Saturday to ensure that he makes the 54-hole cut. He hasn’t missed a cut in his first West Coast event of the new year since 2009.