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
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    Rahm manages frustration, two back at CareerBuilder

    By Randall MellJanuary 21, 2018, 1:21 am

    Jon Rahm managed the winds and his frustrations Saturday at the CareerBuilder Challenge to give himself a chance to win his fourth worldwide title in the last year.

    Rahm’s 2-under-par 70 on the PGA West Stadium Course left him two shots off the lead going into the final round.

    “I wasn’t really dealing with the wind that much,” Rahm said of his frustrations. “I was dealing with not being as fluid as I was the last two days.”


    Full-field scores from the Career Builder Challenge

    CareerBuilder Challenge: Articles, photos and videos


    The world’s No. 3 ranked player opened with a 62 at La Quinta Country Club on Thursday and followed it up with a 67 on Friday at PGA West. He made six birdies and four bogeys on the Stadium Course on Saturday.

    “The first day, everything was outstanding,” Rahm said. “Yesterday, my driver was a little shaky but my irons shots were perfect. Today, my driver was shaky and my irons shots were shaky. On a course like this, it’s punishing, but luckily on the holes where I found the fairway I was able to make birdies.”

    Rahm is projected to move to No. 2 in the world rankings with a finish of sixth or better on Sunday.

    Getty Images

    Cook leads by one entering final round at CareerBuilder

    By Associated PressJanuary 21, 2018, 12:51 am

    LA QUINTA, Calif. – Austin Cook played a six-hole stretch in 6 under and shot an 8-under 64 in breezy conditions Saturday to take the lead at the CareerBuilder Challenge.

    Cook began the run at La Quinta Country Club with birdies on Nos. 4-5, eagled the sixth and added birdies on No. 7 and 9 to make the turn in 6-under 30.

    After a bogey on the 10th, he birdied Nos. 11, 12 and 15 and saved par on the 18th with a 20-footer to take a 19-under 197 total into the final round on PGA West's Stadium Course. The 26-year-old former Arkansas player is making his first start in the event. He won at Sea Island in November for his first PGA Tour title.

    Fellow former Razorbacks star Andrew Landry and Martin Piller were a stroke back. Landry, the second-round leader, had a 70 on the Stadium Course. Piller, the husband of LPGA tour player Gerina Piller, shot a 67 at La Quinta. They are both winless on the PGA Tour.


    Full-field scores from the Career Builder Challenge

    CareerBuilder Challenge: Articles, photos and videos


    Jon Rahm had a 70 at the Stadium Course to reach 17 under. The top-ranked player in the field at No. 3, Rahm beat up the par 5s again, but had four bogeys – three on par 3s. He has played the 12 par 5s in 13 under with an eagle and 11 birdies.

    Scott Piercy also was two strokes back after a 66 at the Stadium.

    Adam Hadwin had a 67 at La Quinta a year after shooting a third-round 59 on the course. The Canadian was 16 under along with Grayson Murray and Brandon Harkins. Murray had a 67 on PGA West's Jack Nicklaus Tournament Course, and Harkins shot 68 on the Stadium Course.

    Phil Mickelson missed the cut in his first tournament of the year for the second time in his career, shooting a 74 on the Stadium Course to finish at 4 under – four strokes from a Sunday tee time.

    The 47-year-old Hall of Famer was playing for the first time since late October. He also missed the cut in the Phoenix Open in his 2009 opener.

    Charlie Reiter, the Palm Desert High School senior playing on the first sponsor exemption the event has given to an amateur, also missed the cut. The Southern California recruit had three early straight double bogeys in a 77 on the Stadium that left him 1 over for the week.

    John Daly had an 80 at La Quinta. He opened with a triple bogey and had six bogeys – four in a row to start his second nine – and only one birdie. The 51-year-old Daly opened with a 69 on the Nicklaus layout and had a 71 on Friday at the Stadium.

    Getty Images

    Phil misses CareerBuilder cut for first time in 24 years

    By Randall MellJanuary 21, 2018, 12:48 am

    Phil Mickelson missed the cut Saturday at the CareerBuilder Challenge. It’s a rare occurrence in his Hall of Fame career.

    He has played the event 15 times, going back to when it was known as the Bob Hope Classic. He has won it twice.

    How rare is his missing the cut there?

    The last time he did so, there was no such thing as a DVD, Wi-Fi, iPods, Xbox, DVR capability or YouTube.


    Full-field scores from the Career Builder Challenge

    CareerBuilder Challenge: Articles, photos and videos


    The PGA Tour’s Jon Rahm didn’t exist, either.

    The last time Mickelson missed a cut in this event was 1994, nine months before Rahm was born.

    Mickelson struggled to a 2-over-par 74 in the heavy winds Saturday on the PGA West Stadium Course, missing the 54-hole cut by four shots. He hit just four of 14 fairways, just nine of 18 greens. He took a double bogey at the 15th after requiring two shots to escape the steep-walled bunker on the left side of the green.

    Mickelson won’t have to wait long to try to get back in the hunt. He’s scheduled to play the Farmers Insurance Open next week at Torrey Pines in La Jolla, Calif.

    Getty Images

    Defending champ Gana co-leads Latin America Amateur

    By Randall MellJanuary 20, 2018, 11:20 pm

    Toto Gana moved into early position to try to win a return trip to the Masters Saturday by grabbing a share of the first-round lead at the Latin America Amateur Championship.

    The defending champ posted a 3-under-par 68 at Prince of Wales Country Club in his native Chile, equaling the rounds of Argentina’s Mark Montenegro and Colombia’s Pablo Torres.

    They are one shot ahead of Mexico’s Alvaro Ortiz and Mario Carmona, Argentina’s Horacio Carbonetti and Jaime Lopez Rivarola and the Dominican Republic’s Rhadames Pena.

    It’s a bunched leaderboard, with 19 players within three shots of each at the top of the board in the 72-hole event.

    “I think I have my game under control,” said Gana, 20, a freshman at Lynn University. “I hit the ball very well, and I also putted very well. So, I am confident about tomorrow.”

    The LAAC’s champion will get more than a Masters invitation. He also will be exempt into the The Amateur, the U.S. Amateur and any other USGA event he is eligible to play this year. The champion and players who finish runner-up are also exempt into the final stages of qualifying for The Open and the U.S. Open.

    The LAAC was founded by the Masters, the R&A and the USGA, with the purpose of further developing amateur golf in South America, Central America, Mexico and the Caribbean.