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 @ www.YogaforGolfers.com:
 
  • 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.

    See you on The Turn, Monday nights at 10:00 pm, EST.
     
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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.
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    Simpson, Noren share Honda lead after challenging Rd. 1

    By Doug FergusonFebruary 23, 2018, 1:25 am

    PALM BEACH GARDENS, Fla. - Tiger Woods had what he called ''easily'' his best round hitting the ball, and he didn't even break par at the Honda Classic.

    Alex Noren and Webb Simpson shared the lead at 4-under 66 in steady wind on a penal PGA National golf course, and felt as though they had to work hard for it. Both dropped only one shot Thursday, which might have been as great an accomplishment as any of their birdies.

    ''When you stand on certain tee boxes or certain approach shots, you remember that, 'Man, this is one of the hardest courses we play all year, including majors,''' said Simpson, who is playing the Honda Classic for the first time in seven years.

    Only 20 players broke par, and just as many were at 76 or worse.

    Woods had only one big blunder - a double bogey on the par-5 third hole when he missed the green and missed a 3-foot putt - in an otherwise stress-free round. He had one other bogey against three birdies, and was rarely out of position. Even one of his two wild drives, when his ball landed behind two carts that were selling frozen lemonade and soft pretzels, he still had a good angle to the green.

    ''It was very positive today,'' Woods said. ''It was a tough day out there for all of us, and even par is a good score.''

    It was plenty tough for Adam Scott, who again stumbled his way through the closing stretch of holes that feature water, water and more water. Scott went into the water on the par-3 15th and made double bogey, and then hit into the water on the par-3 17th and made triple bogey. He shot 73.


    Full-field scores from the Honda Classic

    Honda Classic: Articles, photos and videos


    Rory McIlroy was at even par deep into the back nine when he figured his last chance at birdie would be the par-5 18th. Once he got there, he figured his best chance at birdie was to hit 3-wood on or near the green. Instead, he came up a yard short and into the water, made double bogey and shot 72.

    Noren, who lost in a playoff at Torrey Pines last month, shot 31 on the front nine and finished with a 6-foot birdie on the ninth hole into a strong wind for his 66.

    The Swede is a nine-time winner on the European Tour who is No. 16 in the world, though he has yet to make a connection among American golf fans - outside of Stillwater, Oklahoma, from his college days at Oklahoma State - from not having fared well at big events. Noren spends time in South Florida during the winter, so he's getting used to this variety of putting surfaces.

    ''I came over here to try to play some more American-style courses, get firmer greens, more rough, and to improve my driving and improve my long game,'' Noren said. ''So it's been great.''

    PGA champion Justin Thomas, Daniel Berger and Morgan Hoffmann - who all live up the road in Jupiter - opened with a 67. There's not much of an advantage because hardly anyone plays PGA National the other 51 weeks of the year. It's a resort that gets plenty of traffic, and conditions aren't quite the same.

    Louis Oosthuizen, the South African who now lives primarily in West Palm Beach, also came out to PGA National a few weeks ago to get a feel for the course. He was just like everyone else that day - carts on paths only. Not everyone can hole a bunker shot on the final hole at No. 9 for a 67. Mackenzie Hughes of Canada shot his 67 with a bogey from a bunker on No. 9.

    Woods, in his third PGA Tour event since returning from a fourth back surgery, appears to be making progress.

    ''One bad hole,'' he said. ''That's the way it goes.''

    It came on the easiest hole on the course. Woods drove into a fairway bunker on the par-5 third, laid up and put his third shot in a bunker. He barely got it out to the collar, used the edge of his sand wedge to putt it down toward the hole and missed the 3-foot par putt.

    He answered with a birdie and made pars the rest of the way.

    ''I'm trying to get better, more efficient at what I'm doing,'' Woods said. ''And also I'm actually doing it under the gun, under the pressure of having to hit golf shots, and this golf course is not forgiving whatsoever. I was very happy with the way I hit it today.''

    Woods played with Patton Kizzire, who already has won twice on the PGA Tour season this year. Kizzire had never met Woods until Thursday, and he yanked his opening tee shot into a palmetto bush. No one could find it, so he had to return to the tee to play his third shot. Kizzire covered the 505 yards in three shots, an outstanding bogey considering the two-shot penalty.

    Later, he laughed about the moment.

    ''I was so nervous,'' Kizzire said. ''I said to Tiger, 'Why did you have to make me so nervous?'''

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    Players battle 'crusty' greens on Day 1 at Honda

    By Randall MellFebruary 22, 2018, 11:52 pm

    PALM BEACH GARDENS, Fla. – Tiger Woods called the greens “scratchy” on PGA National’s Champion Course.

    Rory McIlroy said there is “not a lot of grass on them.”

    Morgan Hoffmann said they are “pretty dicey in spots, like a lot of dirt.”

    The first round of the Honda Classic left players talking almost as much about the challenge of navigating the greens as they did the challenge of Florida’s blustery, winter winds.

    “They looked more like Sunday greens than Thursday,” McIlroy said. “They are pretty crusty. They are going to have a job keeping a couple of them alive.”

    The Champion Course always plays tough, ranking annually among the most challenging on the PGA Tour. With a very dry February, the course is firmer and faster than it typically plays.

    “Today was not easy,” Woods said. “It's going to get more difficult because these greens are not the best . . . Some of these putts are a bit bouncy . . . There's no root structure. You hit shots and you see this big puff of sand on the greens, so that shows you there's not a lot of root structure.”


    Full-field scores from the Honda Classic

    Honda Classic: Articles, photos and videos


    Brad Nelson, PGA National’s director of agronomy, said the Champion Course’s TifEagle Bermuda greens are 18 years old, and they are dealing with some contamination, in spots, of other strains of grasses.

    “As it’s been so warm and dry, and as we are trying to get the greens so firm, those areas that are not a true Tifeagle variety anymore, they get unhappy,” Nelson said. “What I mean by unhappy is that they open up a little bit . . . It gives them the appearance of being a little bit thin in some areas.”

    Nelson said the greens are scheduled for re-grassing in the summer of 2019. He said the greens do have a “crusty” quality, but . . .

    “Our goal is to be really, really firm, and we feel like we are in a good place for where we want them to be going into the weekend,” he said.

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    McIlroy, Scott have forgettable finish at Honda

    By Ryan LavnerFebruary 22, 2018, 11:03 pm

    PALM BEACH GARDENS, Fla. – Rory McIlroy and the rest of his group had a forgettable end to their rounds Thursday at the Honda Classic.

    McIlroy was even par for the day and looking for one final birdie to end his opening round. Only two players had reached the par-5 finishing hole, but McIlroy tried to hold a 3-wood up against the wind from 268 yards away. It found the water, leading to a double bogey and a round of 2-over 72.  

    “It was the right shot,” McIlroy said. “I just didn’t execute it the right way.”

    He wasn’t the only player to struggle coming home.


    Full-field scores from the Honda Classic

    Honda Classic: Articles, photos and videos


    Adam Scott, who won here in 2016, found the water on both par 3s in the Bear Trap, Nos. 15 and 17. He made double on 15, then triple on 17, after his shot from the drop area went long, then he failed to get up and down. He shot 73, spoiling a solid round.

    The third player in the group, Padraig Harrington, made a mess of the 16th hole, taking a triple.

    The group played the last four holes in a combined 10 over.

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    Woods (70) better in every way on Day 1 at Honda

    By Ryan LavnerFebruary 22, 2018, 8:40 pm

    PALM BEACH GARDENS, Fla. – Consider it a sign of the times that Tiger Woods was ecstatic about an even-par score Thursday at the Honda Classic.

    It was by far his most impressive round in this nascent comeback.

    Playing in a steady 20-mph wind, Woods was better in all facets of the game Thursday at PGA National. Better off the tee. Better with his irons. And better on and around the “scratchy” greens.

    He hung tough to shoot 70 – four shots better than his playing partner, Patton Kizzire, a two-time winner this season and the current FedExCup leader – and afterward Woods said that it was a “very positive” day and that he was “very solid.”

    It’s a small sample size, of course – seven rounds – but Woods didn’t hesitate in declaring this “easily” his best ball-striking round of the year.

    And indeed it was, even if the stats don’t jump off the page.

    Officially, he hit only seven of 14 fairways and just 10 greens, but some of those misses off the tee were a few paces into the rough, and some of those iron shots finished just off the edge of the green.

    The more telling stat was this: His proximity to the hole (28 feet) was more than an 11-foot improvement over his first two starts this year. And also this: He was 11th among the early starters in strokes gained-tee to green, which measures a player’s all-around ball-striking. Last week, at Riviera, he ranked 121st.

    “I felt very comfortable,” he said. “I felt like I hit the ball really well, and it was tough out there. I had to hit a lot of knockdown shots. I had to work the golf ball both ways, and occasionally downwind, straight up in the air.

    “I was able to do all that today, so that was very pleasing.”

    The Champion Course here at PGA National is the kind of course that magnifies misses and exposes a player if he’s slightly off with his game. There is water on 15 of the 18 holes, and there are countless bunkers, and it’s almost always – as it was Thursday – played in a one- or two-club wind. Even though it’s played a half hour from Woods’ compound in Hobe Sound, the Honda wasn’t thought to be an ideal tune-up for Woods’ rebuilt game.

    But maybe this was just what he needed. He had to hit every conceivable shot Thursday, to shape it both ways, high and low, and he executed nearly every one of them.

    The only hole he butchered was the par-5 third. With 165 yards for his third shot, he tried to draw a 6-iron into a stiff wind. He turned it over a touch too much, and it dropped into the bunker. He hit what he thought was a perfect bunker shot, but it got caught in the overseeded rye grass around the green and stayed short. He chipped to 3 feet and then was blown off-balance by a wind gust. Double.


    Full-field scores from the Honda Classic

    Honda Classic: Articles, photos and videos


    But what pleased Woods most was what he did next. Steaming from those unforced errors, he was between a 2- and 3-iron off the tee. He wanted to leave himself a 60-degree wedge for his approach into the short fourth hole, but a full 2-iron would have put him too close to the green.

    So he took a little off and “threw it up in the air” – 292 yards.

    “That felt really good,” Woods said, smiling. And so did the 6-footer that dropped for a bounce-back birdie.

    "I feel like I'm really not that far away," he said. 

    To illustrate just how much Woods’ game has evolved in seven rounds, consider this perspective from Brandt Snedeker.

    They played together at Torrey Pines, where Woods somehow made the cut despite driving it all over the map. In the third round, Woods scraped together a 70 while Snedeker turned in a 74, and afterward Snedeker said that Woods’ short game was “probably as good or better than I ever remember it being.”

    A month later, Snedeker saw significant changes. Woods’ short game is still tidy, but he said that his iron play is vastly improved, and it needed to be, given the challenging conditions in the first round.

    “He controlled his ball flight really well and hit a bunch of really good shots that he wasn’t able to hit at Torrey, because he was rusty,” said Snedeker, who shot 74. “So it was cool to see him flight the ball and hit some little cut shots and some little three-quarter shots and do stuff I’m accustomed to see him doing.”

    Conditions are expected to only get more difficult, more wind-whipped and more burned out, which is why the winning score here has been single-digits under par four of the past five years.

    But Woods checked an important box Thursday, hitting the shots that were required in the most difficult conditions he has faced so far.

    Said Snedeker: “I expect to see this as his baseline, and it’ll only get better from here.”