12 Weeks to Better Golf - Week 12

By Kelly BlackburnFebruary 17, 2004, 5:00 pm
We have arrived at the final week of our 12-week in-home golf fitness series. Now you have multiple choices to continue your fitness regimen year round! 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 1 through 8 at the end of this article for a variety of exercises. Weeks 9, 10 and 11 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.
 
On a personal note: Thank you for your testimonies and kind words over these 12 weeks. Im thrilled many of you have had great success, but more importantly that you have made a new commitment to yourself!
 
Now lets get started with this weeks workout.....
 
LEGS

Legs

Stand with your legs more than shoulder width apart and the toes pointed slightly out at an angle. Hold the head of the weight equally with both hands and place the weight in front of your body. Bending the knees, slowly drop downward to a squat position. Press upward towards the start position pressing through the heels to work the inner thigh and hamstring muscles. Repeat.
 
LegsLegs

The inner thigh (adductor) is crucial to the golf swing because it is part of the hip girdle which helps generate power in your swing. Taking the Stretch Trainer, sit upright and place the soles of your feet together. Wrap the center strap under your feet and gently pull your heels towards the groin area. Hold and repeat.
 
Side Hip stretchSide Hip stretch

Hold the weighted swing trainer at the grip and clubhead. Bending at the waist, slowly lean to one side engaging the obliques and hip muscles. Hold for 30 seconds and repeat. Do the same for the opposite side. Watch your form and do not let your hip fallout to one side.

Quad Stretch 01

Sitting with both legs extended and your feet upright, wrap the center of your Golf Fitness Stretch Trainer across the ball of your right foot and hold both ends of the Stretch Trainer in your right hand.
 
Quad Stretch 02

Then slowly roll down onto your left side while simultaneously bending the right knee and pulling the right foot toward the buttocks. To accelerate the stretch, grab both ends of the Stretch Trainer behind your head and pull upward. Hold this stretch for 30 seconds and repeat to the opposite side.

Leg RaiseLeg Raise

Lie on your back with the knees bent and feet flat on the floor. Cross one ankle over the opposite knee. Flex your abdomen and slowly raise the foot on the floor towards your torso. Hold for 30 seconds and repeat. Its important to keep your moving leg in an L position.
 
BACK

Upright RowUpright Row

Stand with your feet slightly apart, hold a weight in each hand and place the weights on the front of your thighs palm facing you. Keeping the heads of the weights together, bend the elbows and slowly lift the weight to the top of the chest. Slowly return to the start position and repeat.
 
BackBack

Lie face down with your legs extended, arms bent and close to your rib cage for support. Flex your gluteal muscles (buttocks) and lift one leg as high as possible keeping it straight. Slowly return to the start position. Repeat and do not let your foot rest on the floor.
 
Tuning Up Your Torso

Lying face down with your elbows bent and your hands placed where you can see both thumbs within your peripheral vision, slowly press down, extending your arms upward and arching your back. Hold this stretch for 30 seconds and repeat.

BICEP

ArmArm

Stand with the weights at your side you can work either one arm at a time or both together. Be sure to work both arms equally and give equal time to stretching both arms. In this exercise, the hands are rotated palms-facing your hips.
 
CurlCurl

Sit on a bench or in a chair. Holding a weight, place the elbow on the inside of one knee for stability. Slowly lower the weight and flex the bicep curling the weight upward.
 
CHEST

Flat Chest Press

Lying on your back on a step or bench, place your feet atop the bench holding a dumbbell in each hand. Extend both your arms upward above your chest. Bending your elbows, move the weights away from each other and down until your arms form right angles. Then slowly return to the start position and repeat.

ChestChest

Lie on your back with your knees bent and feet flat on the floor or on an elevated platform for support. Hold a weight in each hand and extend the arms upward. Rotate the weight to where your palms are facing one another. Bend the elbows slightly and slowly drop the weight outward to the side of the torso. Slowly return to the start position flexing the chest muscles and repeat.
 
SHOULDER

Saggy Shoulder Solutions - shoulder rotation Saggy Shoulder Solutions - shoulder rotation Saggy Shoulder Solutions - shoulder rotation

Take your weighted swing trainer and place directly in front of you with your left hand on the hosel (or clubhead) and your right hand on the grip, then slowly rotate the club, lowering the clubhead down toward your navel while crossing the grip across your torso. Hold for 30 seconds and slowly return to the opposite side. Repeat
 
Upright RowUpright Row

Stand with the feet slightly apart, hold a weight in each hand and place the weights at your sides palm facing you. The weights will only serve as anchors during this exercise. Slowly lift your shoulders upward towards your ears and then slowly roll the shoulders back and down simulating drawing the letter C. Repeat.
 
ShoulderShoulder

Sit in a chair or on a bench. Hold a weight in each hand and place the weight at shoulder height with your palms facing away from you. Flex your abdomen and slowly press the weight upward. Slowly lower the weight to the start position and repeat.
 
Front Lateral Raise

Sitting on the end of a bench with your back straight and your feet on the floor, hold a dumbbell in each hand with your palms down and your hands resting on your knees. From this position, slowly raise the weight to shoulder height with your arms straight and your palms facing downward, then return the dumbbells to the start position.

TRICEP

Tricep Stretch with Swing TrainerTricep Stretch with Swing TrainerTricep Stretch with Swing Trainer

Stand with your feet shoulder width apart and using the Swing Trainer slowly drop the club behind your head. With the opposite hand gently pull down on the club until you reach a comfortable position. Hold and repeat. Proceed to the opposite side.
 
Tricep Curls with free weights

Lying on your back with your knees bent and your feet flat on a bench, hold a dumbbell in your right hand with your arm extended above your chest. Supporting your right elbow with your left hand, slowly lower the weight to your left shoulder by bending your right elbow, then return the weight to the start position and repeat with both arms.
 
ABS

Obilique Crunch

Lie on your back with the knees bent and feet flat on the floor. Slowly drop your knees to one side. You may want to place a pillow under your knees until you reach optimum flexibility of placing the knees on the floor.
 
Obilique Crunch

Slowly raise your torso to simulate a crunch. Hold for 5 seconds and slowly return to the start position and repeat.
 
Rotation Drill

Take your weighted swing trainer and hold it at the grip and clubhead. Raise the club to should height and place your feet at your normal address position.
 
Rotation DrillRotation Drill

Slowly rotate to one side keeping the feet planted until you feel a comfortable stretch. Hold for 30 seconds and slowly return to the start position. Repeat to the opposite side.
 

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
  • 12 Weeks to Better Golf - Week 11
  • Health & Fitness Main Page
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    McIlroy 'really pleased' with opening 69 in Abu Dhabi

    By Ryan LavnerJanuary 18, 2018, 12:10 pm

    It was an auspicious 2018 debut for Rory McIlroy.

    Playing alongside world No. 1 Dustin Johnson for his first round since October, McIlroy missed only one green and shot a bogey-free 69 at the Abu Dhabi HSBC Championship. McIlroy is three shots back of reigning Race to Dubai champion Tommy Fleetwood, who played in the same group as McIlroy and Johnson.

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    Fleetwood, the defending champion, raced out to another lead while McIlroy and Johnson, who shot 72, just tried to keep pace.

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    Hadwin returns to site of last year's 59

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    He went on to earn a spot at the Tour Championship, and Hadwin made his first career Presidents Cup appearance in October. Now the Canadian returns to Palm Springs, eager to improve on last year's result and hoping to earn a spot in the final group for a third straight year after a T-6 finish in 2016.

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    Rahm: If I thought like Phil, I could not hit a shot

    By Will GrayJanuary 17, 2018, 10:39 pm

    When it comes to Jon Rahm and Phil Mickelson, there are plenty of common bonds. Both starred at Arizona State, both are now repped by the same agency and Rahm's former college coach and agent, Tim Mickelson, now serves full-time as his brother's caddie.

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    The tactics may be more simplified, but Rahm can't argue with the results. While Mickelson is in the midst of a winless drought that is approaching five years, Rahm won three times around the world last year and will defend a PGA Tour title for the first time next week at Torrey Pines.

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    DJ changes tune on golf ball distance debate

    By Will GrayJanuary 17, 2018, 9:16 pm

    World No. 1 Dustin Johnson is already one of the longest hitters in golf, so he's not looking for any changes to be made to golf ball technology - despite comments from him that hinted at just such a notion two months ago.

    Johnson is in the Middle East this week for the Abu Dhabi HSBC Championship, and he told BBC Sport Wednesday that he wouldn't be in favor of making changes to the golf ball in order to remedy some of the eye-popping distances players are hitting the ball with ever-increasing frequency.

    "It's not like we are dominating golf courses," Johnson said. "When was the last time you saw someone make the game too easy? I don't really understand what all the debate is about because it doesn't matter how far it goes; it is about getting it in the hole."

    Johnson's rhetorical question might be answered simply by looking back at his performance at the Sentry Tournament of Champions earlier this month, an eight-shot romp that featured a tee shot on the 433-yard 12th hole that bounded down a slope to within inches of the hole.

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    "I don't mind seeing every other professional sport, they play with one ball. All the pros play with the same ball," Johnson said. "In baseball, the guys that are bigger and stronger, they can hit a baseball a lot further than the smaller guys. ... I think there should be some kind of an advantage for guys who work on hitting it far and getting that speed that's needed, so having a ball, like the same ball that everyone plays, there's going to be, you're going to have more of an advantage."

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    "If the ball is limited then it is going to limit everyone," he said. "I'm still going to hit it that much further than I guess the average Tour player."