Fit For 18 Holes - Recap - COPIED

By Kelly BlackburnFebruary 13, 2008, 5:00 pm
Welcome to the recap of our series Fit for 18 Holes! With my golf fitness classes you can improve your golf game and increase your fitness level! For this series we are using a weighted club for the dynamic warm up, a regular iron, driver or golf cart for the on course exercises. When you incorporate these exercises while playing, you improve flexibility and decrease the risk of injury associated with your golf swing. The weighted club can be purchased in the Pro Shop.
 
Take these simple steps before the first tee:
 
Step 1: Do a dynamic warm up with the weighted club before the practice range. (See the Dynamic series in Kellys archive on The Golf Channel)
Step 2: Continue the flexibility exercises starting at the tee box of the 2nd hole while you await your turn to tee off. You will have 2 exercises for every other tee box or you can choose to do one exercise for every tee box.
Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will have a new exercise to perform along with the exercise from weeks prior. Execute each stretch to a comfortable position and hold for 20-30 seconds.
Step 4: Perform the exercise upon approaching the next tee box to stay flexible and injury free for maximum results!
 
Lets get started!
 
Week 1
CLUB - Backswing & Follow through Rotation
CART - Hamstring Stretch
 
Week 2
CLUB - Shoulder Rotation
CART - Quadricep Stretch
 
Week 3
CLUB - Calf Stretch
CART - Upper Back/Rear Deltoid
 
Week 4
CLUB - Oblique Stretch
CART - Chest & Shoulder
 
Week 5
CLUB - Oblique Stretch
CART - Forearm Stretch
 
Week 6
CLUB - Cross Hip Stretch
CART - Hip Flexor Stretch
 
Week 7
CLUB - Takeaway Shoulder Stretch
CART - Takeaway Shoulder Stretch
 
Week 8
CLUB - Torso Rotation Stretch
CART - Calf Stretch
 
Week 9
CLUB - Hamstring Stretch
CART - Hamstring Stretch
 
Week 10
CLUB - Shoulder/Upper Back Stretch
CART - Shoulder Stretch
 
Week 11
CLUB - Adductor Stretch
CART - Torso Stretch
 
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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    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

    Mickelson 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.

    Getty Images

    LAAC returning to Casa de Campo in 2019

    By Randall MellJanuary 20, 2018, 8:23 pm

    The Latin America Amateur Championship will return to Casa de Campo in the Dominican Republic in 2019 (Jan. 17-20), event organizers announced Saturday in Chile, where this year’s championship is underway.

    The LAAC champion receives an invitation to play the Masters at Augusta National Golf Club every spring.

    The champion is also exempt into The Amateur, the U.S. Amateur and any other USGA event for which he is eligible to compete. 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.

    The championship got its start in 2015 with Chile’s Matias Dominguez winning at Pilar Golf in Argentina. In 2016, Casa de Campo hosted, with Costa Rica’s Paul Chaplet winning. At 16, he became the first player from Central America to compete in the Masters. In 2017, Chile’s Toto Gana won the title at  Club de Golf de Panama.