The Ultimate Hybrid Work-Out Week Two

By Katherine RobertsApril 26, 2007, 4:00 pm
Define the word hybrid is defined as something made up of a mixture of different elements.
In the true meaning of the word, this weeks sequence of exercises blends yoga exercises targeting strength, flexibility, balance, breathing and abdominal stability. In addition, we are using various types of flexibility conditioning including active elongation. In the hamstring stretch we move into the full range of motion of the stretch, engage the muscles around the joint, thus increasing the intensity of the stretch.
Developing a strong, flexible and stable lower body is critical for the generation of power and consistency in golf.
In the golf swing the transference of power is a sequence beginning in the feet and transferring up the legs to the hips, including gluts, trunk then the shoulders, arms, hands and club. If one or parts of this chain of events is compromised by an inefficient use of is power, inconsistent swing patterns will appear as well as a leak of power.
This series on yoga and cross training methodologies incorporates four pieces of fitness apparatus. Note: You can use resistance tubing and a stretching strap for this weeks exercises.
Note: EVERY golfer needs a balance ball and Yoga mat / Stretching mat. All these products are available on my website @
  • Golf Gym Power Swing Trainer (PST)
  • Golf Gym Balance Ball
    Here are a few guidelines:
    Breathing is essential for balance as well as getting maximum results. Exhale on the exertion segment of the exercise.Maintain a 90 degree angle at the knee joint ' do not allow the knee to move over the foot position.Always initiate your movement from the core. The arms follow the trunk, as in the golf swing.
    Here we go!
    Chair pose with PST: PAR, BIRDIE AND EAGLE Levels:
    Place the PST or resistance tubing in the door hinge slightly higher than chest height. Step away from the door until you have continuous resistance on the PST.
    PAR level: Place the feet wider than hip width apart.
    BIRDIE level: place the feet and knees together. Inhale deeply as you pull your navel towards your spine and sit back into the heels as if sitting back into a chair.
    Tip: You should be able to wiggle your toes as the majority of your weight is in your heels.
    Note: It is important that you maintain an upright upper body posture. This action strengthens the muscles of the back.
    On your exhalation, return to the starting position. Repeat ten times.

    Crescent lunge with golf club: PAR, BIRDIE AND EAGLE Levels:
    Step the right leg into a lunge position with the knee positioned at a ninety degree angle. Focus on bringing the quad parallel to the floor. Step the left leg behind you and lift the heel as high as possible. You will feel stretching in the toes and strengthening in the arch.

    Pull your navel into the spine, lift the ribcage off the waist and revolve the trunk so you are facing forward.
    Place the club in the left hand for balance. If you do not need the club place the hands on the waist or reaching to the ceiling.
    Inhale and bend deeply into the right leg, hold for a breath and on your exhalation return to the starting position. Repeat five to ten times and switch sides.
    Dynamic hamstring stretch with hip opener and twist: PAR, BIRDIE AND EAGLE Levels:
    Active elongation stretch:
    Bend the left knee and place the PST or resistance tubing around the left foot. Extend and place the right leg on the floor, flexing the right foot. Inhale deeply pressing your navel towards the spine. On the exhalation, extend the left leg, flexing the left foot. Repeat five times.

    Abdominal crunch:
    On your exhalation pull the upper body towards the left knee and hold for five deep breaths. Tuck your chin into your chest and press your ribcage towards your hips.

    Hip stretch:
    Bring your head to a resting position and place the PST in the left hand. Keep your right hip and right shoulder on the floor. Extend your left leg to the left focusing on the adductor and hip stretch. Hold for five breaths.
    Lumbar spine / glut stretch:
    Place the PST in the right hand, left shoulder is on the floor. Maintain a connection of the shoulder to the floor. Inhale and bring your left leg and hip over to the right side.
    Hold for five to ten breaths and switch sides.

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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 or visit
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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 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.


    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.