Fit-in-Fifteen - Week 5

By Kelly BlackburnNovember 28, 2006, 5:00 pm
Welcome to week 5 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 weeks 1 to 4 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
 
Downswing to Finish 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 Trainer

4. Hold for 2 seconds. Then, swing through to a balanced finish facing the target.

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
 
Front Shoulder Raise Drill
 
Front Shoulder Raise

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

 
Repeat the drill for 1 minute before moving on
 
Strength Tube
 
Side Lateral Drill
 
Kelly Blackburn Kelly Blackburn

Place both feet on the tubing to create resistance and place the hands on the front of the thigh. Keeping your elbows slightly bent, slowly raise the tube upward to shoulder height. It should take you to the count of 4 to pull upward. Slowly return to the start position for 4 counts and repeat. This exercise strengthens the shoulder girdle for more stability at the top of your backswing.
 
Repeat the drill for 1 minute before moving on
 
Stretch Trainer
 
Bicep Forearm Stretch
 
Forearm Stretch

Standing with your feet shoulder-width apart and your hips rotated forward, place your right hand into the loop of the Stretch Trainer. Holding your arm straight out in front of you, slowly pull downward on the Stretch Trainer until you feel the stretch in your biceps and your forearms. Hold this stretch for 30 seconds and repeat to the opposite side.
 
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 to 5! 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!

 
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    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.
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    Awards season: Handing out the 2017 Rexys

    By Rex HoggardDecember 14, 2017, 7:00 pm

    After careful consideration and an exhaustive review of 2017 we present The Rexys, a wildly incomplete and arbitrary line up following one of the most eventful years in golf.

     There will be omissions – just keep your calls, concerns and even e-mails to yourself. We appreciate your patronage, but not your feedback.



    It’s Not You, It’s Me Award. You know the deal: You can’t be a part of two until you’re a better one; but on this front it’s really just a desire to find a better two.

    It was a tough year for caddies, and not just any caddies. In June, Phil Mickelson split with longtime bagman Jim “Bones” Mackay. Both player and caddie cited the need for “change,” but the move reverberated throughout the game.

    “The fairytale is over,” mused one caddie when told of the high-profile split.

    In the wake of the Lefty/Bones break, Rory McIlroy split with his caddie J.P Fitzgerald, and Jason Day replaced looper/swing coach Colin Swatton on his bag. It all proves yet again that there are only two kinds of caddies, those who have been fired and those who are about to be fired.



    Run for the Rose Cup. Sergio Garcia got the green jacket, a lifetime exemption to the game’s most coveted member-member and a long-awaited major, but Justin Rose took home the slightly less prestigious “Rose Cup.”

    Following a frenzied afternoon at Augusta National in April, Rose lost to Garcia on the first playoff hole, but he won so much more with his honesty and class.

    “You're going to win majors and you're going to lose majors, but you've got to be willing to lose them,” Rose figured following the final round. “You've got to put yourself out there. You've got to hit the top of the leaderboard. There's a lot of pressure out there and if you're not willing to enjoy it, then you're not ready to win these tournaments. I loved it out there.”

    Few have made losing look so dignified and fewer still are as easy to root for.



    Half-Empty Cup. It was the perfect setting, with sweeping views of the Manhattan skyline and the promise of the Tristate masses descending on this fall’s Presidents Cup.

    If only all those rowdy New Yorkers had something to cheer.

    For the sixth time in the last seven matches, the U.S. team rolled to a victory of at least three points. This particular edition was even in danger of ending on Saturday afternoon thanks to a particularly dominant performance by a young American squad led by Steve Stricker.

    Officials spoke of the purity of the competition and the attention the ’17 cup generated, but however you spin the 19-11 rout, this cup is half empty.



    Enigma Award. The actual hardware is simply an oversized question mark and was sent directly to Tiger Woods’ South Florida compound following the most curious of seasons.

    While it’s become customary in recent years to consider the uncertain path that awaits the 14-time major winner, this most recent calendar brought an entirely new collection of questions following fusion surgery on his lower back in April, his arrest for DUI on Memorial Day and, finally, a glimmer of hope born from his tie for ninth at the Hero World Challenge earlier this month.

    When will he play again? Can he compete against the current generation of world-beaters? Can his body withstand the rigors of a full PGA Tour schedule? Should Jim Furyk make him a captain’s pick now or wait to see if he should be driving a vice captain’s golf cart instead?

    Little is certain when it comes to Woods, and the over-sized question mark goes to ... the guy in red and black.



    After Further Review Chalice. In April, Lexi Thompson endured a heartbreaking loss at the ANA Inspiration, the byproduct of a surreal ruling that arrived a day late via a viewer e-mail and cost the would-be winner a major championship.

    The entire event was so unsavory that the USGA and R&A made not one but two alterations to the rules and created a “working group” to avoid similar snafus in the future.

    That working group – it turns out the U.S. Ryder Cup team has some sort of copyright on “task force” – initially issued a decision that introduced a “reasonable judgment” and a “naked eye” standard to video reviews, and last week the rule makers kept the changes coming.

    The new protocols on video review will now include an official to monitor tournament broadcasts and ended the practice of allowing fans to call in, or in this case e-mail, possible infractions to officials. The USGA and R&A also eliminated the two-stroke penalty for players who sign incorrect scorecards when the player is unaware of the penalty.

    While all this might be a step in the right direction, it does nothing to change Thompson’s fate. The AFR Chalice won’t change the harsh reality, but at least it will serve as a reminder of how she helped altered the rulemaking landscape.



    Nothing Runs Like a Deere Award. Nothing gets fans fired up like officials turning fields of fescue rough into hay on the eve of a major championship, and the USGA’s decision to do some 11th-hour trimming at Erin Hills in June certainly caught many by surprise.

    Officials said the nip/tuck on four holes was in reaction to a particularly foreboding forecast that never materialized, and the maintenance drew the ire of some players.

    “We have 60 yards from left line to right line,” Rory McIlroy said. “You’ve got 156 of the best players in the world here; if we can’t hit it within that avenue, you might as well pack your bags and go home.”

    The record low scoring at the U.S. Open – winner Brooks Koepka finished with a 16-under total – didn’t help ease the fervor and had some questioning whether the softer side of the USGA has gone a bit too far?

    Getty Images

    Podcast: Daly takes big pride in 'Little John'

    By Golf Channel DigitalDecember 14, 2017, 5:28 pm

    John Daly is a two-time major champion, but the newest trophy in his household belongs to someone else.

    That’s because Daly’s son, 14-year-old Little John “LJ” Daly, rallied to capture an IJGT junior golf event over the weekend. The younger Daly birdied the first extra hole to win a five-person playoff at Harbour Town Golf Links, site of the PGA Tour’s RBC Heritage.

    Daly recently sat down for a Golf Channel podcast to describe what it’s like to cheer for his son and PNC Father-Son Challenge partner, share the unique challenge presented by the upcoming Diamond Resorts Invitational and reflect on some of the notable highs of a career that has now spanned more than 25 years.

    Sneds starts slowly in Masters invite bid

    By Will GrayDecember 14, 2017, 4:22 pm

    Brandt Snedeker flew halfway around the world in search of a Masters invite, but after one round of the Indonesian Masters it appears he'll likely return home empty-handed.

    Snedeker made only two birdies during his opening round in Indonesia, shooting an even-par 72 that left him in a tie for 77th and 10 shots behind leader Justin Rose. This is the final OWGR-rated event of 2017, and as a result it has drawn several notable entrants, including Snedeker, who hope to crack the top 50 in the world rankings by year's end to secure a trip to Augusta National.


    Full-field scores from the Indonesian Masters


    Snedeker started the year ranked No. 28, but after missing five months because of injury he entered the week ranked No. 51 and is projected to slip even further by the end of the month. As a result, he likely needs a top-3 finish in order to secure a return to the Masters, which he has missed only once since 2007.

    World No. 55 Dylan Frittelli also struggled, shooting a 4-over 76 in the opening round, while No. 56 Kiradech Aphibarnrat is tied for 14th at 4 under. Yusaku Miyazato, currently 58th in the world, is tied for ninth and five shots behind Rose.

    Should Snedeker and the other hopefuls fail to crack the top 50 by the end of the year, two paths to the Masters remain: win a full-point event on the PGA Tour in early 2018 or be inside the top 50 in the world rankings when the final cutoff is made on March 25.

    Nathaniel Crosby at the 1983 Bing Crosby Pro-Am at Pebble Beach. Getty Images

    Crosby selected as 2019 U.S. Walker Cup captain

    By Will GrayDecember 14, 2017, 3:19 pm

    The USGA announced that former U.S. Amateur champ Nathaniel Crosby will serve as the American captain for the 2019 Walker Cup, which will be played at Royal Liverpool Golf Club in Hoylake, England.

    Crosby, 56, is the son of entertainment icon and golf enthusiast Bing Crosby. He won the 1981 U.S. Amateur at The Olympic Club as a teenager and earned low amateur honors at the 1982 U.S. Open at Pebble Beach. He also played in the 1983 Walker Cup, coincidentally held at Royal Liverpool, before embarking on a brief career in professional golf, with his amateur status reinstated in 1994.

    "I am thrilled and overwhelmed to be chosen captain of the next USA Walker Cup team," Crosby said in a statement. "Many of my closest friends are former captains who will hopefully take the time to share their approaches in an effort to help me with my new responsibilities."

    Crosby takes over the captaincy from John "Spider" Miller, who led the U.S. squad both in 2015 and earlier this year, when the Americans cruised to a 19-7 victory at Los Angeles Country Club.

    Crosby is a Florida resident and member at Seminole Golf Club, which will host the 2021 matches. While it remains to be seen if he'll be asked back as captain in 2021, each of the last six American captains have led a team on both home and foreign soil.

    Started in 1922, the Walker Cup is a 10-man, amateur match play competition pitting the U.S. against Great Britain and Ireland. The U.S. team holds a 37-9 all-time lead in the biennial matches but has not won in Europe since 2007.