Fit-in-Fifteen - Week 4

By Kelly BlackburnNovember 21, 2006, 5:00 pm
Welcome to week 4 of Fit-In-Fifteen! Training at home is inexpensive, easy, and convenient. Comfortably nestled in the confines of your own home you have no legitimate excuse for ignoring your training regimen, even though you may find hundreds of reasons to put it off. The fact is that you have to make the time to work out at home and with this workout series youll only need 15 minutes!
 
The first step is to test yourself using the Fitness Analyzer. These tests give you a starting point of reference. You will find a training log and as you work through your regimen, list each exercise that you perform each day because seeing your results is an important part of the process. Long before you see measurable results in the mirror or on the course, you can see demonstrable results in black and white through this log. If you are just joining us please refer to week 1, 2, and 3 to review prior workouts.
 
We will be using equipment that is affordable and easy to store at home. For those of you who travel, you can easily pack any of these pieces to continue your workouts on the road! We will be using a weighted swing trainer, weighted ball, stability ball, strength tube, and stretch trainer for this series. Any or all of these items can be purchased in the golf fitness pro shop.
 
Our goals for this series are to add power behind the ball and increase distance off the tee! Lets get started!
 
Weighted Club
 
Extention Drill
 
Strength Training

1. Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds.
Strength Training

2. Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds.

Strength Training

3. From 10:30, straighten your right arm and flatten your left wrist squaring up the clubface to 5:00.
Strength Training

4. Keep swinging through to 3:00 creating maximum extension. Hold for 2 seconds.

1. Swing SLOWLY and DELIBERATELY holding the completion of each drill for 2 seconds.
 
2. Repeat the drill for 1 minute before moving on.
 
Weighted Ball
 
This exercise strengthens the quadriceps, gluteus, adductors, abductors and hamstring muscles.
 
Golf & Fitness Connection: This week we are concentrating on trunk rotational exercises to improve your sense of balance and muscle coordination. This will improve the strength in your hip flexors and obliques which equate to greater trunk rotation resulting in more distance off the tee!
 
Standing Trunk Twist
 
Standing Trunk Twist

 
Repeat the drill for 1 minute before moving on
 
Stability Ball
 
Stabilized Superman
 
Stabilized Superman

 
Repeat the drill for 1 minute before moving on
 
Strength Tube
 
Power Squat
 
Kelly Blackburn Kelly Blackburn

Place both feet center of the tubing and raise the handles upward making a goal post position with the arms to create resistance. Slowly descend as though your are sitting back in a chair and keep the feet together. It should take you to the count of 4 to get to a comfortable position. Slowly return to the start position for 4 counts and repeat. This exercise strengthens the quadriceps to create a stable foundation for the golf swing.
 
Repeat the drill for 1 minute before moving on
 
Stretch Trainer
 
Low Back Stretch
 
Low Back stretch

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 back of the thigh. Hold the stretch trainer equally on both sides and slowly bend the knee into the chest to create the stretch. Release the tension and repeat but the second time increase the stretch.
 
Repeat the drill for 1 minute before moving on
 
Now that you have completed all 5 exercises, go back to the beginning and repeat all 5 again for two more complete sets that will equal a total of 15 minutes! Your goal is to complete the entire workout 3 times in a 7 day period. If you need variety, switch between weeks 1, 2, and 4! Remember to visit the pro shop if you need any of the training aids that we are using in this series!
 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
Kelly Blackburn Health & FitnessRelated Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    Editor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 12 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.
  • Getty Images

    Rose leads halted Indonesian Masters; Snedeker WDs

    By Associated PressDecember 15, 2017, 2:04 pm

    JAKARTA, Indonesia - Justin Rose held a three-stroke lead at the Indonesian Masters when bad weather stopped play Friday during the second round.

    The Englishman, who shot a 10-under 62 on Thursday, had completed 13 holes and was 5 under on the day at the Royale Jakarta Golf Club course.

    Kiradech Aphibarnrat (64) was in second place.

    Brandt Snedeker withdrew wit on the 11th hole at 2 under for the day after shooting an opening 72.

    There was no reason given for his withdrawal, but the American has been affected by a rib-sternum injury for most of the season. Ranked 51st in the world, he flew to Jakarta looking to move inside the top 50 by the end of the year and ensure a spot in next year's Masters.

    Newsmaker of the Year: No. 2, Donald Trump

    By Golf Channel DigitalDecember 15, 2017, 1:00 pm

    Even away from the White House, President Donald Trump generated plenty of headlines this year.

    Trump’s first year in office didn’t dim his enthusiasm for the game, as he made splashy appearances at two big events, tweeted about golf to his more than 44 million followers, teed it up with some of the sport’s biggest stars, including Tiger Woods, Rory McIlroy and Lexi Thompson, and fired a few eyebrow-raising scores. Logging more than 75 rounds since his inauguration, the 3-handicap has only bolstered his reputation as the best golfing president, particularly after his alleged 73 with Sen. Lindsey Graham.

    None of his appearances created a bigger stir than when he attended the U.S. Women’s Open. Despite protests and calls for the USGA to move its premier women’s event from Trump Bedminster – the president reportedly threatened to sue – his weekend there went off without incident, as Trump watched the action and hosted players in his private box near the 15th green.


    Full list of 2017 Newsmakers of the Year


    Despite his controversial rhetoric on a variety of national issues, Trump has remained a staunch supporter of women’s golf, and he became the first sitting president to attend the U.S. Women’s Open.

    An honorary chairman of the Presidents Cup, Trump also flew to Liberty National for the biennial team event, where he presented the trophy to the U.S. team and dedicated the victory to the hurricane victims in Texas, Florida and Puerto Rico.

    In late November, amid tweets about the national anthem, Turkey, Egypt and Time Magazine, Trump announced that he was playing a round in South Florida with Woods and world No. 1 Dustin Johnson.

    Yes, that too became a headline, just like everything else Trump did in 2017.


    Playing with the pros

    Tiger, DJ and Faxon

    Article: Video, images from Tiger, DJ's round with Trump

    Article: After DJ and Tiger, Trump plays golf with Jack

    Rory faces criticism

    Article: Rory: Round with Trump about respect for presidency

    Article: Rory: Round with Trump not a 'political statement'


    President at the Presidents Cup


    Video: President Trump makes the rounds at Liberty National

    Article: President Trump presents trophy to U.S. team

    Article: Stricker: 'Great thrill' to get trophy from Trump


    Purported round of 73 with Lindsey Graham

    Article: Senator tweets Trump shot 73 in windy, wet conditions

    Article: Graham offers details on Trump's round of 73


    Cart on the green


    Article: Trump appears to drive cart on Bedminster green


    Presence and protests at U.S. Women's Open


    Article: Trump makes presidential history at Women's Open

    Article: Trump supporters, protesters clash near Women's Open

    Article: UltraViolet takes protest inside Trump National


    Photo gallery: President Trump at the U.S. Women's Open


    Trump golf properties

    Vandalism

    Article: Environmental group vandalizes Trump golf course

    Article: Man accused of vandalizing four Trump courses

    Finances


    Article: Two Trump courses in Scotland losing millions

    Article: Eric Trump denies Russia helped fund golf courses

    Article: Trump company ordered to pay $5.77M in dues dispute

    Reportedly fake TIME covers


    Article: Trump clubs display fake Time magazine cover


    Trump apologizes for voter-fraud story

    Report: Trump's voter fraud claim tied to Langer

    Langer: Trump 'apologized' for story mix-up


    Pros comment on the president

    Article: Players defend Trump at Senior PGA Championship

    Article: Trump congratulates Daly; Daly congratulates Trump

    Getty Images

    Newsmakers of the Year: Top 10 in 2017

    By Golf Channel DigitalDecember 15, 2017, 12:30 pm

    Spieth, Thomas headline winter break trip to Cabo

    By Grill Room TeamDecember 15, 2017, 1:05 am

    Justin Thomas and Jordan Spieth. Really good at golf. Really good at vacationing.

    With #SB2K18 still months away, Thomas and Spieth headlined a vacation to Cabo San Lucas, and this will shock you but it looks like they had a great time.

    Spring break veteran Smylie Kaufman joined the party, as did Thomas' roommate, Tom Lovelady, who continued his shirtless trend.

    The gang played all the hits, including shoeless golf in baketball jerseys and late nights with Casamigos tequila.

    Image via tom.lovelady on Instagram.

    In conclusion, it's still good to be these guys.