The 10 Minute Workout - Week 2

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The Warm-Up
 
Last week we rolled out our first week of The 10 Minute workout series. The warm-up series is critical when you are preparing for a round of golf or working on general flexibility. Please pay attention to the modifications offered in this series. It has always been my intention to make my programs available to all ages and fitness levels. When noted, use yoga props such as blocks, straps or chairs to help you move into the exercises. Your new dynamic yoga series is designed to link the poses together, moving directly from one pose to the other without any pauses. This dynamic style of flexibility conditioning keeps the muscles warm, supporting a greater range of motion and enables you to focus on your breathing and concentration.
 
Week two targets the lower body, specifically the hamstrings, hip flexors and quads, shoulders and lower back. Move from the Down Dog pose (the last pose from week one) directly into the hamstring stretch.
 
Hamstring stretch:

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Place the right foot forward as you kneel on your left knee. Use your yoga blocks placed under the hands and directly under the shoulders. Roll the right hip back so the chest is directly over the right knee. Flex the foot towards you, spread the toes wide and flex the quad. Inhale deeply as you draw your navel towards your spine and on the exhalation fold forward over your knee. Slowly return to the original position and repeat five to ten times. Switch sides.
 
Note: you can practice this pose sitting on a chair if you are challenged by sitting on your knee.
 
Lunge / Hip flexor stretch:

Katherine Roberts

Place the right foot forward and slide the left knee back. Note: you may wish to roll up your yoga mat under your left knee for additional support. On the inhalation, draw the navel towards the spine and lift the ribcage off the waist. On the exhalation, lunge deeply into the right leg, feeling the stretch in the left hip flexor and right hamstring. Hold for two breaths and return to the original position. Repeat fives.
 
Shoulder warm-up:

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Remain in the lunge position and continue to focus on your posture. With the arms extended begin to pulse the arms in a small circular,clock-wise motion and pulse the arms forward and backward. Repeat twenty times in each direction.
 
Torso twist:

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Keep the arms extended and now twist from the obliques as you rotate the spine. Begin slowly and work your way up to an explosive twist. Note: focus on keeping the hips stable. Repeat twenty times, switch sides and begin at the lunge / hip flexor stretch.
 
Watch Game On premiering this week on The Golf Channel. I help Ashley Prange get ready for her LPGA Tour exemption. Click here for airtimes for Game On: Ashley's Big Break!
 
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    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has over 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@YogaForGolfers.com or visit www.YogaForGolfers.com.