Fit-in-Fifteen - Week 6

By Kelly BlackburnDecember 5, 2006, 5:00 pm
Welcome to week 6 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 5 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
 
Full Swing Drill
 
Strength Training

1. Start with the Strength Trainer at address.
Strength Training

2. Swing to the top of your backswing. Hold for 5 seconds.

Strength Training

3. Swing down to 5:00, insuring the left wrist is flattened on the downswing. Hold for 5 seconds.
Strength Trainer

4. Then, swing through to a balanced finish facing the target. Hold for 5 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
 
Lying Trunk Twist
 
Lying Trunk Twist

 
Repeat the drill for 1 minute before moving on
 
Stability Ball
 
Adductor Hip Lift
 
Adductor Hip Lift

 
Repeat the drill for 1 minute before moving on
 
Strength Tube
 
Abductory Hip Lift
 
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. Flex one foot and slowly press the leg away from the body creating resistance for the outer thigh area. 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. Do the same for the opposite side. This exercise strengthens the abductors to create strength in the hip girdle for more power behind the ball.
 
Repeat the drill for 1 minute before moving on
 
Stretch Trainer
 
Adductor Stretch
 
Legs Legs

The inner thigh (adductor) is crucial to the golf swing because it is part of the hip girdle which helps generate power in your swing. Sit upright and place the soles of your feet together. Wrap the center strap under your feet and gently pull your heels towards the groin area. Hold for 30 seconds and repeat.
 
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 6! Remember to visit the pro shop if you need any of the training aids that we are using in this series!
 
Next week we will begin a new Q&A series so tune in to see if your questions are answered!
 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
Kelly Blackburn Health & FitnessRelated Links:
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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.
  • Getty Images

    Day's wife shares emotional story of miscarriage

    By Golf Channel DigitalDecember 12, 2017, 4:12 pm

    Jason Day’s wife revealed on social media that the couple had a miscarriage last month.

    Ellie Day, who announced her pregnancy on Nov. 4, posted an emotional note on Instagram that she lost the baby on Thanksgiving.

    “I found out the baby had no heartbeat anymore. I was devastated,” she wrote. “I snuck out the back door of my doctor, a hot, sobbing, mascara-covered mess. Two and a half weeks went by witih me battling my heart and brain about what was happening in my body, wondering why this wouldn’t just be over.”

    The Days, who have two children, Dash and Lucy, decided to go public to help others who have suffered similar heartbreak.

    “I hope you know you aren’t alone and I hope you feel God wrap his arms around you when you feel the depths of sorrow and loss,” she wrote.  

    Newsmaker of the Year: No. 5, Sergio Garcia

    By Golf Channel DigitalDecember 12, 2017, 1:00 pm

    This was the year it finally happened for Sergio Garcia.

    The one-time teen phenom, known for years as “El Nino,” entered the Masters as he had dozens of majors beforehand – shouldered with the burden of being the best player without a major.

    Garcia was 0-for-72 driving down Magnolia Lane in April, but after a thrilling final round and sudden-death victory over Justin Rose, the Spaniard at long last captured his elusive first major title.

    The expectation for years was that Garcia might land his white whale on a British links course, or perhaps at a U.S. Open where his elite ball-striking might shine. Instead it was on the storied back nine at Augusta National that he came alive, chasing down Rose thanks in part to a memorable approach on No. 15 that hit the pin and led to an eagle.


    Full list of 2017 Newsmakers of the Year


    A green jacket was only the start of a transformative year for Garcia, 37, who heaped credit for his win on his then-fiancee, Angela Akins. The two were married in July, and months later the couple announced that they were expecting their first child to arrive just ahead of Garcia’s return to Augusta, where he'll host his first champions’ dinner.

    And while players often cling to the notion that a major win won’t intrinsically change them, there was a noticeable difference in Garcia over the summer months. The weight of expectation, conscious or otherwise, seemed to lift almost instantly. Like other recent Masters champs, he took the green jacket on a worldwide tour, with stops at Wimbledon and a soccer match between Real Madrid and Barcelona.

    The player who burst onto the scene as a baby-faced upstart is now a grizzled veteran with nearly two decades of pro golf behind him. While the changes this year occurred both on and off the course, 2017 will always be remembered as the year when Garcia finally, improbably, earned the title of major champion.


    Masters victory


    Article: Garcia defeats Rose to win Masters playoff

    Article: Finally at peace: Garcia makes major breakthrough

    Article: Garcia redeems career, creates new narrative


    Video: See the putt that made Sergio a major champ


    Green jacket tour

    Article: Take a look at Sergio's crazy, hectic media tour

    Article: Garcia with fiancée, green jacket at Wimbledon

    Article: Watch: Garcia kicks off El Clasico in green jacket


    Man of the people


    Article: SERGIO! Garcia finally gets patrons on his side

    Article: Fan finally caddies for Sergio after asking 206 times

    Article: Sergio donates money for Texas flood relief


    Article: Connelly, Garcia paired years after photo together


    Ace at 17th at Sawgrass


    Growing family

    Article: Sergio, Angela get married; Kenny G plays reception

    Article: Garcia, wife expecting first child in March 2018


    Departure from TaylorMade


    Article: Masters champ Garcia splits with TaylorMade


    Squashed beef with Paddy

    Article: Harrington: Garcia was a 'sore loser'

    Article: Sergio, Padraig had 'great talk,' are 'fine'


    Victory at Valderrama


    Article: Garcia gets first win since Masters at Valderrama

    Getty Images

    Newsmakers of the Year: Top 10 in 2017

    By Golf Channel DigitalDecember 12, 2017, 12:30 pm
    Getty Images

    Montana parents can't watch kids play high school golf

    By Grill Room TeamDecember 11, 2017, 9:47 pm

    Well, this is a one new one.

    According to a report from KTVQ in Montana, this line in the Montana State High School Association rule book all but forbids spectators from observing high school golf in that state:

    “No spectators/fans are allowed on the course except for certain locations as designated by the tournament manager and club professional.”

    Part of the issue, according to the report, is that most courses don't bother to designate those "certain locations" leaving parents unable to watch their kids compete.

    “If you tell a parent that they can’t watch their kid play in the Thanksgiving Day football game, they would riot,” Chris Kelley, a high school golf parent, told KTVQ.

    The report lists illegal outside coaching as one of the rule's chief motivations, but Montana State women's golf coach Brittany Basye doesn't quite buy that.

    “I can go to a softball game and I can sit right behind the pitcher. I can make hand signals,” she is quoted in the report. “I can yell out names. I can do the same thing on a softball field that might affect that kid. Football games we can yell as loud as we want when someone is making a pass or a catch.”

    The MHSA has argued that unlike other sports that are played in a confined area, the sprawling nature of a golf course would make it difficult to hire enough marshals to keep unruly spectators in check.

    Meanwhile, there's a lawyer quoted in the report claiming this is some kind of civil rights issue.

    Worth note, Montana is one of only two states that doesn't allow spectators on the course. The other state, Alaska, does not offer high school golf.