12 Weeks to Better Golf - Week 3

By Kelly BlackburnDecember 9, 2003, 5:00 pm
This is week 3 and we have new exercises to better your health and enhance your on-course performance. If you are just joining us please take the Golf Fitness Analyzer. Once you have determined your results from the analyzer, print the fitness chart so that you can note your progress. You can view both week 1 and week 2 for a variety of exercises. Your goal will be to complete the workout 2-3 days a week. Remember its very important that on your off days you do a swing training drill workout. As your body changes, so will your tempo and timing if you do not continue to swing a club. Go to the fitness pro shop and order the weighted swing trainer that comes with an easy to follow video that will keep your tempo and timing in check as we make positive changes to your body!
 
Lets get started!
 
LEGS
Quad Stretch 01

Quad Stretch 02

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. 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.

BACK
Shoulder Turn 01Shoulder Turn 02Shoulder Turn 03

Take your weighted swing trainer and place it across the small of your back wrapping your elbows around the club. Assume a mock address position, and slowly turn your upper body so that the clubhead points to the ground while your feet remain firmly planted and your hips stay relatively stationary.
 
Shoulder Turn 04Shoulder Turn 05

Hold this position for 30 seconds and slowly return to the start position. Continue to turn simulating your follow through and finish. Hold this position for 30 seconds. Repeat the exercise.

HAND & WRIST
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.

BICEP
Bicep Curls with free weights

From a sitting position rest your elbow on your thigh and curl the dumbbell up. Slowly return to the start position 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 again.
 
ABDOMINALS
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.
 

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
  • Health & Fitness Main Page
  • Thompson wins Race, loses tournament after short miss

    By Will GrayNovember 19, 2017, 8:52 pm

    The drama went down to the very last hole in the LPGA's final event of 2017. Here's how things ended up at the CME Group Tour Championship, where a surprising miss from Lexi Thompson opened the door for Ariya Jutanugarn to win in dramatic fashion:

    Leaderboard: Ariya Jutanugarn (-15), Lexi Thompson (-14), Jessica Korda (-14), Pernilla Lindberg (-13), Eun-Hee Ji (-13)

    What it means: There were scenarios aplenty entering the final round, with nearly every season-long accolade still hanging in the balance. Thompson appeared set to take them all as she sized up a 2-foot par putt on the final hole - a stroke that looked like it would take her to world No. 1 for the first time. Instead, the putt barely touched the hole and allowed Jutanugarn to rally to victory with birdies on the closing two holes. Thompson still took home $1 million for winning the season-long Race to the CME Globe, as it was a reverse scenario from last year when Jutanugarn won the $1 million but not the final tournament.

    Round of the day: Sei Young Kim made the day's biggest charge, turning in a 6-under 66 to close the week in a share of 11th at 10 under. Kim made eight birdies during the final round, including five over her first eight holes en route to her lowest round of the week while erasing a third-round 75.

    Best of the rest: Jutanugarn seemed like an afterthought as the tournament was winding down, but she kept her hopes alive with an 18-foot birdie on No. 17 and then capitalized on Thompson's mistake with a clutch birdie on the difficult final hole. It capped off a final-round 67 for the Thai who now ends what what has been a tumultuous season with a smile on her face.

    Biggest disappointment: Thompson faced heartbreak after the penalty-shrouded ANA Inspiration, and she again must handle a setback after essentially missing a tap-in with everything on the line. Thompson can enjoy a $1 million consolation prize along with the Vare Trophy, but a tournament win would have clinched Player of the Year honors as well as her first-ever trip to world No. 1. Instead, she now has the entire off-season to think about how things went awry from close range.

    Shot of the day: There were only three birdies on No. 18 during the final round before Jutanugarn laced one down the fairway and hit a deft approach to 15 feet. The subsequent putt found the target and gave her win No. 7 on her young LPGA career.

    Watch: Fleetwood gets emotional with family after Race to Dubai win

    By Golf Channel DigitalNovember 19, 2017, 5:30 pm

    Tommy Fleetwood took home the season-long Race to Dubai title on Sunday after a T-21 finish at the DP World Tour Championship.

    He was, understandably, emotional after learning his fate while sitting with his wife and baby following a career year in which he won the HSBC Abu Dhabi Championship and the French Open and finished fourth at the U.S. Open.

    Luckily for us, cameras were rolling:

    Matsuyama after Koepka rout: 'Huge gap between us'

    By Will GrayNovember 19, 2017, 4:22 pm

    Hideki Matsuyama offered a blunt assessment after finishing 10 shots behind Brooks Koepka at the Japan Tour's Dunlop Phoenix event.

    Koepka waxed the field en route to successfully defending his title in Japan, shooting a 20-under par total that left him nine shots clear of a runner-up group that included PGA Tour Rookie of the Year Xander Schauffele. Koepka's score was one shot off the tournament record, and his margin for victory eclipsed Tiger Woods' eight-shot romp in 2004.

    Matsuyama appeared set to make a final-round charge after a birdie on No. 2 was followed by an ace on the par-3 third hole. But he played the next eight holes in 3 over and eventually finished alone in fifth place following a 2-under 69. Afterwards, he stacked his game up against that of Koepka in a telling comment to the Japan Times.

    "I feel there's a huge gap between us," Matsuyama said.

    The Japanese phenom entered the week ranked No. 4 in the world, though he will be passed in the next rankings by Jon Rahm following the Spaniard's win in Dubai. Matsuyama won twice this year on the PGA Tour, including the WGC-Bridgestone Invitational, but he has largely struggled since missing out on a maiden major title at the PGA Championship, where he tied for fifth.

    Matsuyama was a runner-up to Koepka at the U.S. Open earlier this summer, and the 25-year-old seems headed back to the drawing board before defending his title at the Hero World Challenge in two weeks.

    "I don't know whether it's a lack of practice or whether I lack the strength to keep playing well," Matsuyama said. "It seems there are many issues to address."

    McCormick to caddie for Spieth at Aussie Open

    By Will GrayNovember 19, 2017, 2:21 pm

    When Jordan Spieth returns next week to defend his title at the Australian Open, he will do so without his regular caddie on the bag.

    Spieth and Michael Greller have combined to win 14 tournaments and three majors, including three events in 2017. But Greller's wife, Ellie, gave birth to the couple's first child on Oct. 13, and according to a report from the Australian Herald Sun he will not make the intercontinental trip to Sydney, where Spieth will look to win for the third time in the last four years.

    Instead, Spieth will have longtime swing coach and native Aussie Cameron McCormick on the bag at The Australian Golf Club. McCormick, who won PGA Teacher of the Year in 2015, is originally from Melbourne but now lives in Texas and has taught Spieth since he was a rising star among the junior golf ranks in Dallas.

    While Greller has missed rounds before, this will be the first time as a pro that Spieth has used a different caddie for an entire event. Greller was sidelined with an injury last year in Singapore when Spieth's agent, Jay Danzi, took the bag, and trainer Damon Goddard has subbed in twice when Greller was sick, including this year at the Dean & DeLuca Invitational.

    Spieth's torrid 2015 season traced back to his win at The Australian in 2014, and he returned to Oz last year where he won a playoff at Royal Sydney over Cameron Smith and Ashley Hall.