30 Days to Better Golf - Week 2

By Kelly BlackburnOctober 8, 2008, 4:00 pm
Workout 1

 
Week 2

 
Welcome to week 2 of our series, 30 Days to Better Golf. This series features a variety of products that are easy to store, compact to travel with and lightweight. The concept is to offer you a different workout every 30 days to prevent boredom and increase your enthusiasm to get fit for your game! Our first 30 days features the Golf Fitness Stretch Trainer. The handgrips are designed so you can increase the tension felt in the stretch by changing handgrip position. This also allows you to visually monitor your improvement. The foot strap is designed to grip the shoe so you can change or isolate the stretch by rotating the foot inward and outward. The loops are for positions which require full extension, making it easy on the wrist. The Stretch Trainer is required for this series and can be found in the Pro Shop. If you are just joining us, see week 1 to catch up and get started!

    Heres a list of our goals for every 30 day workout:
     
    1) Strengthen the shoulder girdle for more stability at the top of your back swing
    2) Strengthen the trunk which is critical in making an effective turn
    3) Strengthen the core muscles for better balance
    4) Strengthen the forearms and wrists for better club control
    5) Strengthen the upper arms for added distance off the tee
    6) Strengthen the hip girdle for more power off the tee
    7) Strengthen the upper legs for improved balance during your swing
    8) Strengthen the lower legs for more push-off power in the downswing
    9) Improve flexibility to lower the risk of injuries and improve range of motion
    10) Increase flexibility of the shoulder girdle for more stability at the top of your back swing
    11) Increase flexibility of the upper legs for improved balance during your swing
    12) Increase flexibility of your hip girdle for more power and club head speed
    13) Increase flexibility of the lower legs for more push-off power in the downswing
    14) Increase the flexibility of the trunk which is critical in making an effective turn
    15) Increase the flexibility of the forearms and wrists for better club control
    16) Ultimately increase your overall fitness level and reduce your handicap!

Take these simple steps before beginning:
 
Step 1: To determine your current fitness level, take the Fitness Analyzer at KellyBlackburn.com
Step 2: Print a copy of the training log.
Step 3: Each week you will receive new exercises. This is a progressive workout which means that every week you will perform the new exercise along with the exercise from weeks prior.
Step 4: Perform the workout 3 times a week for maximum results!
 
Flexibility is vital to the game of golf and general fitness. Stretching while the muscles are warm and supple will increase long-term range of motion. These exercises will speed recovery and reduce the likelihood of residual stiffness. All of the exercises will be performed two times using a static technique (no bouncing) before advancing to the next exercise. The stretch will be accelerated slightly farther the second time, which will produce maximum gains in flexibility. Move into each stretch to a comfortable position. Never stretch to the point of pain and hold each stretch, including acceleration, 30 seconds each.
 
Grab your Stretch Trainer and lets get started!

 
QUADRICEPS
 
Start: Sit with your legs extended, feet upright and wrap the center of the stretch trainer across the right ball the foot. Sit upright holding on to both loops of the stretch trainer with the right hand.
 
Action: Slowly roll down onto the left side while simultaneously bending the right knee and pulling the right foot to the buttocks.
 
Finish: Grab both loops behind the head and gently pull upward to create the stretch. Release the tension and repeat, but the second time increase the stretch.
 
Tips: Keep tension on the stretch trainer to prevent slack in the transition.
 
Flexible quadriceps improve balance during the golf swing.
 



 
LOW TRUNK
 
Start: Lie back with both knees bent and feet flat on the floor. Pull the right leg to the chest and wrap the center of the stretch trainer around the arch of the foot.
 
Action: Straighten the right leg holding on to both loops equally and slowly pull the leg towards the chest. Hold both loops in the left hand, straighten the opposite leg and extend the right arm to the side. Slowly drop the extended leg to 10 oclock ( picture shows 9 oclock) and turn the head to the right. (picture 3 shows finish position from opposite side)
 
Finish: Hold for 30 seconds, release the tension and repeat but the second time increase the stretch. Repeat to the opposite side.
 



 
Remember: Add these new exercises with the week(s) prior!
 

Click here for training aids from the Golf Fitness Pro Shop!

 
Related Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    Kelly Blackburn Health & FitnessEditor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 13 years. Kelly welcomes your email questions and comments, contact her at BlackburnOnTour@aol.com. Visit KellyBlackburn.com to learn more about health and fitness for golf.
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    What's in the bag: CareerBuilder winner Rahm

    By Golf Channel DigitalJanuary 22, 2018, 10:37 pm

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    Fairway wood: TaylorMade M3 (19 degrees), with Aldila Tour Green 75 TX shaft

    Irons: TaylorMade P790 (3), P750 (4-PW), with Project X 6.5 shafts

    Wedges: TaylorMade Milled Grind (52, 56 degrees), Milled Grind Hi-Toe (60 degrees), with Project X 6.5 shafts

    Putter: TaylorMade Spider Tour Red

    Ball: TaylorMade TP5x

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    Randall's Rant: The Euros won't just roll over

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    Thank Europe’s phenomenal success last weekend for that.

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    McIlroy may have been talking about Alan Shipnuck’s bold prediction after the American Presidents Cup rout last fall.

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    Spain’s Jon Rahm won the CareerBuilder Challenge on the PGA Tour, England’s Tommy Fleetwood started the week at Abu Dhabi paired with American and world No. 1 Dustin Johnson and won the European Tour event, and Spain’s Sergio Garcia won the Singapore Open in a rout on the Asian Tour.

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    The Masters is great theater, the U.S. Open a rigorous test, The Open and the PGA Championship historically important, too, but the Ryder Cup touches a nerve none of those do.

    The Ryder Cup stokes more fervor, provokes more passion and incites more vitriol than any other event in golf.

    More bulletin board material, too.

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