30 Days to Better Golf - Workout 7 - Week 2

By Kelly BlackburnApril 29, 2009, 4:00 pm
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Welcome to week two of our seventh workout 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! This workout series features the BOSU Ball and weighted club, great tools to work on strength for your swing! You can order one from the Pro Shop to get started! You can view all 30 Days to Better Golf workouts.
 
Heres a list of our goals for every 30 day workout:
 
1)Strengthen the shoulder girdle for more stability at the top of your backswing 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 clubhead 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 three times a week for maximum results!
 
Grab your BOSU ball & club and lets get started!
 
Increase core strength, balance and ball striking by training on the balance ball with your weighted swing trainer. BOSU Balance Trainer helps to strengthen and coordinate your body including the muscles that you don't see. BOSU Balance Trainer targets the core muscles of your body'those muscles around your abdominal and back area ' helping you to not only gain strength, trim, and tone, but to help coordinate your entire body.
 
Alignment

Before beginning your balance drills, make sure you are in proper alignment atop the balance ball. Simply place the weighted swing trainer behind you with the clubhead on the crown of the head and the shaft running down the spine.


 
Extension Drill

Stand atop the balance ball and assume the address position with your weighted club. Slowly draw the club back to parallel to the ground. Hold for a 4 second count. Slowly swing the club to the extension position. Hold for a 4 second count and slowly return to the start position. Remember to check your balance. If you are leaning too far forward or too far backward you will be unstable in your address position.
 

Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

 
Downward Drill

Stand atop the balance ball and assume the address position with your weighted club. Slowly draw the club back to the top of your backswing. Hold for a 4 second count. Initiate your downswing stopping halfway between the top of your backswing and the address position. Hold for a 4 second count and slowly return to the start position. Remember to check your balance. If you are leaning too far forward or too far backward you will be unstable in your address position.
 

Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

 
Kelly
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

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