12 Weeks to Better Golf - Week 11

By Kelly BlackburnFebruary 10, 2004, 5:00 pm
Only one more week to go in this 12-week series! Remember to take part in our next series Golf Fitness in the Gym beginning March 1.
 
I have chosen exercises at random from weeks 1 through 8 for our workout this week. This is an example of how diverse this training regimen can be so you have the option to change up your workouts weekly to prevent boredom.
 
For those of you who are just joining us please take the Golf Fitness Analyzer. You can view weeks 1through 10 at the end of this article for a variety of exercises. Weeks 9 and 10 are examples of randomly choosing exercises to build a workout.
 
You will need a pair of dumbbells, a stretch trainer, a weighted ball and weighted club to continue these in-home routines. Keep in mind that your goal is to complete the workout 2-3 times this week.
 
Before you begin, print the fitness chart so that you can document your progress! The equipment necessary to do this in-home series can be found in the golf fitness pro shop.
 
Now lets get started with this weeks workout!
 
LEGS

Quad Squat

Straddle a step and turn your toes out slightly holding a dumbbell in each hand with your arms at your sides. With your abdominal muscles taut, squat as though youre sitting in a chair by bending your knees and pushing your buttocks back. Keep your weight in your heels and lower your hips to a level even with or slightly above your knees. Never let your hips drop below your knees in this exercise. Then slowly return to the start position by pushing through your heels.
 
BACK

Strengthen Back with Stretch Trainer

To strengthen your back stand with both feet center strap of the Stretch Trainer. Slowly bend at the waist towards the floor until your torso is parallel to the floor. Slowly round the back upward and pull tension on the stretch trainer. When you have reached a comfortable position hold the position and contract the abdomen.

BICEP

Forearm Stretch

Standing with your feet shoulder-width apart and your hips rotated forward, place your right hand into the loop of the Stretch Trainer. Holding your arm straight out in front of you, slowly pull downward on the Stretch Trainer (or belt) until you feel the stretch in your biceps and your forearms. Hold this stretch for 30 seconds and repeat to the opposite side.

CHEST

Modified Push Up

Modified push up

Because golf is a game of balance, you must equally train the golf muscles. Opposite the back are the chest muscles. The most simple exercise to start is the good old fashion push up. You may choose either the modified position or the military position. Its important to do each push up slow and controlled. The slower the exercise is executed the more strength you will build.
 
Military Push Up Military Push Up

Military push up

 
SHOULDERS

Shoulder a Good Swing 05

Lying on your side with your bottom arm extended directly above you as if you were using your biceps as a pillow, bend your top arm so that your elbow is planted firmly in your side. Holding a dumbbell in your top hand (palm down) lift the weight upward in a rotating motion, keeping your elbow against your side and the triceps against your body. Slowly return to the starting position and repeat with both arms.

TRICEP

TricepTricep

Sit on a bench or chair with a dumbbell cupped in both hands and extended overhead. Bending at the elbow, slowly drop the weight behind the head. Slowly return to the start position and repeat.
 
ABS

Assisted Abdominal Crunch

If you have an ab roller (a training device that holds your head and shoulders in place as you exercise your abdominal region), lie flat on your back with your knees bent and your feet flat on the floor, grab the ab roller, and crunch your abdominal muscles, rocking forward and tightening your abs. If you dont have an ab roller, placing your hands behind your head and keeping your neck straight while crunching your abdominal muscles achieves the same results.

HANDS & WRISTS

Extender exercise - stretching a rubber band

Using a common rubber band, wrap one end of the rubber band around your thumb and the other around one finger so that the rubber band is relaxed when your thumb and finger are close together. Then stretch the rubber band by extending the thumb and finger away from each other, and slowly return to the staring position, repeating the exercise as many times as possible with each digit of each hand.
 

Click here for training aids needed to start your 12-week program!

 
Related Links:
  • 12 Weeks to Better Golf - Workout Recap
  • 12 Weeks to Better Golf - Week 1
  • 12 Weeks to Better Golf - Week 2
  • 12 Weeks to Better Golf - Week 3
  • 12 Weeks to Better Golf - Week 4
  • 12 Weeks to Better Golf - Week 5
  • 12 Weeks to Better Golf - Week 6
  • 12 Weeks to Better Golf - Week 7
  • 12 Weeks to Better Golf - Week 8
  • 12 Weeks to Better Golf - Week 9
  • 12 Weeks to Better Golf - Week 10
  • Health & Fitness Main Page
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    Woods favored to miss Farmers Insurance Open cut

    By Will GrayJanuary 24, 2018, 1:54 am

    If the Las Vegas bookmakers are to be believed, folks in the San Diego area hoping to see Tiger Woods this week might want to head to Torrey Pines early.

    Woods is making his first competitive start of the year this week at the Farmers Insurance Open, and it will be his first official start on the PGA Tour since last year's event. He missed nearly all of 2017 because of a back injury before returning with a T-9 finish last month at the Hero World Challenge.

    But the South Course at Torrey Pines is a far different test than Albany, and the Westgate Las Vegas SuperBook lists Woods as a -180 favorite to miss the 36-hole cut. It means bettors must wager $180 to win $100, while his +150 odds to make the cut mean a bettor can win $150 with a $100 wager.

    Woods is listed at 25/1 to win. He won the tournament for the seventh time in 2013, but in three appearances since he has missed the 36-hole cut, missed the 54-hole cut and withdrawn after 12 holes.

    Here's a look at the various Woods-related prop bets available at the Westgate:

    Will Woods make the 36-hole cut? Yes +150, No -180

    Lowest single-round score (both courses par 72): Over/Under 70

    Highest single-round score: Over/Under 74.5

    Will Woods finish inside the top 10? Yes +350, No -450

    Will Woods finish inside the top 20? Yes +170, No -200

    Will Woods withdraw during the tournament? Yes +650, No -1000

    Getty Images

    Monahan buoyed by Tour's sponsor agreements

    By Rex HoggardJanuary 24, 2018, 12:27 am

    SAN DIEGO – Farmers Insurance announced on Tuesday at Torrey Pines a seven-year extension of the company’s sponsorship of the Southern California PGA Tour event. This comes on the heels of Sony extending its sponsorship of the year’s first full-field event in Hawaii through 2022.

    Although these might seem to be relatively predictable moves, considering the drastic makeover of the Tour schedule that will begin with the 2018-19 season, it is a telling sign of the confidence corporations have in professional golf.

    “It’s a compliment to our players and the value that the sponsors are achieving,” Tour commissioner Jay Monahan said.

    Monahan said that before 2014 there were no 10-year title sponsorship agreements in place. Now there are seven events sponsored for 10-years, and another five tournaments that have agreements in place of at least seven years.

    “What it means is, it gives organizations like the Century Club [which hosts this week’s Farmers Insurance Open], when you have that level of stability on a long-term basis that allows you to invest in your product, to grow interest and to grow the impact of it,” Monahan said. “You experienced what this was like in 2010 or seen other tournaments that you don’t know what the future is.S o to go out and sell and inspire a community and you can’t state that we have a long-term agreement it’s more difficult.”

    Events like this year’s Houston Open, Colonial in Fort Worth, Texas, and The National all currently don’t have title sponsors – although officials at Colonial are confident they can piece together a sponsorship package. But even that is encouraging to Monahan considering the uncertainty surrounding next season’s schedule, which will include the PGA Championship moving to May and The Players to March as well as a pre-Labor Day finish to the season.

    “When you look back historically to any given year [the number of events needing sponsors] is lower than the typical average,” Monahan said. “As we start looking to a new schedule next year, you get excited about a great schedule with a great group of partners.”

    Getty Images

    Day WDs from Farmers pro-am because of sore back

    By Golf Channel DigitalJanuary 24, 2018, 12:07 am

    SAN DIEGO – Jason Day has withdrawn from the Wednesday pro-am at the Farmers Insurance Open, citing a sore back.

    Day, the 2015 champion, played a practice round with Tiger Woods and Bryson DeChambeau on Tuesday at Torrey Pines, and he is still expected to play in the tournament.

    Day was replaced in the pro-am by Whee Kim. 

    Making his first start since the Australian Open in November, Day is scheduled to tee off at 1:30 p.m. ET Thursday alongside Jon Rahm and Brandt Snedeker.

    Getty Images

    Farmers inks 7-year extension through 2026

    By Golf Channel DigitalJanuary 24, 2018, 12:04 am

    SAN DIEGO – Farmers Insurance has signed a seven-year extension to serve as the title sponsor for the PGA Tour event at Torrey Pines, it was announced Tuesday. The deal will run through 2026.

    “Farmers Insurance has been incredibly supportive of the tournament and the Century Club’s charitable initiatives since first committing to become the title sponsor in 2010,” PGA Tour commissioner Jay Monahan said.


    Farmers Insurance Open: Articles, photos and videos


    “We are extremely grateful for the strong support of Farmers and its active role as title sponsor, and we are excited by the commitment Farmers has made to continue sponsorship of the Farmers Insurance Open for an additional seven years.

    In partnership with Farmers, the Century Club – the tournament’s host organization – has contributed more than $20 million to deserving organizations benefiting at-risk youth since 2010.