30 Days to Better Golf - Workout 4 - Week 2

By Kelly BlackburnJanuary 15, 2009, 5:00 pm
Workout 4
Week 2

 
Welcome to the second week of our fourth 30-day 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 fourth 30-days features the Stability Ball. When you incorporate the stability ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the core muscles of the body. Stability balls are readily available at most sporting goods stores or you can order one from the Pro Shop.
 
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 exercises along with the exercises from weeks prior.
Step 4: Perform the workout 3 times a week for maximum results!
 

Grab your Stability Ball and lets get started!
 
When using a stability ball it is important to follow these guidelines. They will ensure that you are performing the exercises safely and you are getting the most benefit from every repetition.
 
1.Move in a slow, controlled manner.
2.Maintain proper form with a neutral/pain-free trunk and neck position.
3.Exhale upon exertion, inhale on return to start position of each repetition- this encourages trunk abdominal control and trunk stabilization.
4.Move through full available range of motion each repetition.
5.Avoid painful ranges of motion, postures, and positions.
When performing the stretching exercises outlined in the training programs, follow these simple rules.
1.Hold each stretch for 30 seconds and repeat 2-3 times on each side.
2.Alternate stretches to each side to allow proper rest period.
3.NEVER bounce while stretching.
4.Stretch to the point of slight discomfort, but NEVER to pain.
5.Maintain proper form to attain an effective stretch.
6.Remember to maintain proper breathing
 
BACK EXTENSION
 
Start: Sit on the ball with your fingertips supporting your back and head.
Action: Slowly walk the feet out until the upper back is lying on the ball.
Finish: Once you have reached a good stretch hold for 30 seconds. Slowly return to the start position and repeat.
Tip: If you find it difficult to maintain balance on the ball, spread your feet apart to just under the width of your shoulders. Your goal will be to execute the stretch with your feet together!
 

 

 
CHEST STRETCH
 
Start: Sit on the ball with your fingertips supporting your back and head.
Action: Slowly walk the feet out until the upper back is lying on the ball.
Finish: Once you have reached a stable position drop both arms out to the side and hold for 30 seconds. Slowly return to the start position and repeat.
Tip: If you find it difficult to maintain balance on the ball, spread your feet apart to just under the width of your shoulders. Your goal will be to execute the stretch with your feet together!
 

 

 

 
Remember to repeat each exercise two times. As we add new exercise each week you will also include the exercise from 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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    CareerBuilder purse payouts: Rahm wins $1.06 million

    By Golf Channel DigitalJanuary 22, 2018, 12:50 pm

    Jon Rahm defeated Andrew Landry on the fourth hole of sudden death to win the CareerBuilder Challenger. Here's a look at how the purse was paid out in La Quinta, Calif.:

    1 Jon Rahm -22 $1,062,000
    2 Andrew Landry -22 $637,200
    T3 Adam Hadwin -20 $306,800
    T3 John Huh -20 $306,800
    T3 Martin Piller -20 $306,800
    T6 Kevin Chappell -19 $205,025
    T6 Scott Piercy -19 $205,025
    T8 Brandon Harkins -18 $171,100
    T8 Jason Kokrak -18 $171,100
    T8 Sam Saunders -18 $171,100
    T11 Harris English -17 $135,700
    T11 Seamus Power -17 $135,700
    T11 Jhonattan Vegas -17 $135,700
    T14 Bud Cauley -16 $106,200
    T14 Austin Cook -16 $106,200
    T14 Grayson Murray -16 $106,200
    T17 Andrew Putnam -15 $88,500
    T17 Peter Uihlein -15 $88,500
    T17 Aaron Wise -15 $88,500
    T20 Ricky Barnes -14 $57,754
    T20 Stewart Cink -14 $57,754
    T20 Brian Harman -14 $57,754
    T20 Beau Hossler -14 $57,754
    T20 Charles Howell III -14 $57,754
    T20 Zach Johnson -14 $57,754
    T20 Ryan Palmer -14 $57,754
    T20 Brendan Steele -14 $57,754
    T20 Nick Taylor -14 $57,754
    T29 Lucas Glover -13 $36,706
    T29 Russell Knox -13 $36,706
    T29 Nate Lashley -13 $36,706
    T29 Tom Lovelady -13 $36,706
    T29 Kevin Streelman -13 $36,706
    T29 Hudson Swafford -13 $36,706
    T29 Richy Werenski -13 $36,706
    T36 Jason Dufner -12 $27,189
    T36 Derek Fathauer -12 $27,189
    T36 James Hahn -12 $27,189
    T36 Chez Reavie -12 $27,189
    T36 Webb Simpson -12 $27,189
    T36 Tyrone Van Aswegen -12 $27,189
    T42 Bronson Burgoon -11 $18,983
    T42 Ben Crane -11 $18,983
    T42 Brian Gay -11 $18,983
    T42 Chesson Hadley -11 $18,983
    T42 Patton Kizzire -11 $18,983
    T42 Hunter Mahan -11 $18,983
    T42 Kevin Na -11 $18,983
    T42 Rob Oppenheim -11 $18,983
    T50 Alex Cejka -10 $14,025
    T50 Corey Conners -10 $14,025
    T50 Michael Kim -10 $14,025
    T50 Kevin Kisner -10 $14,025
    T50 Sean O'Hair -10 $14,025
    T50 Sam Ryder -10 $14,025
    T50 Nick Watney -10 $14,025
    T57 Robert Garrigus -9 $13,039
    T57 Tom Hoge -9 $13,039
    T57 David Lingmerth -9 $13,039
    T57 Ben Martin -9 $13,039
    T57 Trey Mullinax -9 $13,039
    T57 Brett Stegmaier -9 $13,039
    T63 Scott Brown -8 $12,449
    T63 Wesley Bryan -8 $12,449
    T63 Brice Garnett -8 $12,449
    T63 Sung Kang -8 $12,449
    T67 Talor Gooch -7 $12,095
    T67 Tom Whitney -7 $12,095
    T69 Matt Every -6 $11,623
    T69 Billy Hurley III -6 $11,623
    T69 Smylie Kaufman -6 $11,623
    T69 Keith Mitchell -6 $11,623
    T69 Rory Sabbatini -6 $11,623
    T69 Chris Stroud -6 $11,623
    75 John Peterson -5 $11,210
    76 Abraham Ancer -4 $11,092
    77 Ben Silverman 4 $10,974
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    After Further Review: Tiger's return comes at perfect time

    By Golf Channel DigitalJanuary 22, 2018, 2:19 am

    Each week, GolfChannel.com takes a look back at the week in golf. Here's what's weighing on our writers' minds.

    On the current state of golf as Tiger Woods returns to competition ...

    Less than four days before Tiger Woods returns to official competitive golf for the first time in a year, Jon Rahm, the new second-ranked player in the world, won on the PGA Tour and Rory McIlroy made an impressive 2018 debut on the European Tour (T-3).

    Not since Ben Hogan, Arnold Palmer and Jack Nicklaus crossed paths at the 1960 U.S. Open has there been so many superstars all poised for big seasons, with world No. 1 Dustin Johnson having already won this year and Jordan Spieth and Justin Thomas both coming off stellar seasons.

    It’s a good time for golf. - Rex Hoggard


    On Tommy Fleetwood's continued success ...

    There have been scores of talented European players whose skills didn’t translate to the PGA Tour … and maybe, in a few years, Tommy Fleetwood will prove to be no different.

    He sure looks like the real deal, though.  

    His title defense in Abu Dhabi – on the strength of a back-nine 30 in windy conditions – was his third title in the past 12 months and 11th top-10 overall. A few of those have come in majors and World Golf Championship events, too, which led the reigning Race to Dubai champion to accept PGA Tour membership for this season.

    Beginning at Riviera, he plans to play exclusively in the States through May, then reassess for the rest of the year. Hope he sticks, because he’s a fun personality with tons of game. - Ryan Lavner

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    Rahm passes Spieth to become world No. 2

    By Nick MentaJanuary 22, 2018, 1:25 am

    With his win Sunday at the CareerBuilder Challenge, Jon Rahm picked up his second PGA Tour victory and moved to No. 2 in the FedExCup points standings.

    He picked up one more No. 2, too.

    The 23-year-old Spaniard passed Jordan Spieth to move to No. 2 in the Official World Golf Ranking, behind only Dustin Johnson.

    In 19 months, since June 2016, Rahm has rocketed from No. 776 in the world to No. 2, thanks in part to his low divisor, his number of events played.

    Asked after his playoff victory over Andrew Landry to discuss his rapid ascent up the world rankings, Rahm was almost at a loss.

    “It's hard to believe to be honest, passing Jordan Spieth,” he said. “That's a three-time major champion. I only have two wins. He's got 10-plus, right? It's again – I've said it many times – I never thought I was going to be at this point in my life right now.”

    Rahm may only have two PGA Tour titles, but this is his fourth worldwide win in the last year, dating back to last season’s Farmers Insurance Open. He also took the Dubai Duty Free Irish Open and the DP World Tour Championship on his way to claiming the European Tour’s 2017 Rookie of the Year Award.

    Dating back to the start of last season on the PGA Tour, Rahm has racked up 12 top-10s, three runner-ups, and two wins.

    He will head to Torrey Pines next week ready to defend for the first time.

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    Brady compares self to Woods after winning AFC title

    By Jason CrookJanuary 22, 2018, 1:05 am

    Tom Brady and Tiger Woods are two of the all-time greats in their respective sports ... a fact that is not lost on the five-time Super Bowl winning quarterback.

    Fresh off leading the New England Patriots to a AFC Championship victory over the Jacksonville Jaguars, Brady was asked about winning the game despite a cut on his throwing hand - which made national news heading into the matchup.

    His response invoked the name of a certain 14-time major winner, something that would be tough to pull off, if not for the fact that he is, you know, Tom Brady.

    “I think it's kind of arrogant to say it bothered me when we had a pretty good game, so I wouldn't say that," the 40-year-old told reporters after the game. "It's like when Tiger Woods said, ‘That was my C game’ and he won the tournament."

    Tiger Woods winning with his "C game" may be a distant memory for golf fans, but no matter what game he brings, his next chance to win comes next week at Torrey Pines during his official comeback to the PGA Tour.

    Brady has a shot at his sixth Super Bowl title in two weeks. The Patriots would probably benefit from him bringing a little better than his "C game" as well.