The Plane Workout - Week 3


Welcome to the third week of The Plane workout, a series of yoga based exercises developed to enhance your performance in a one plane golf swing. Note: If you are a two plane golfer these exercises will benefit you as well!
Ben Hogan, the classic one planer, often described how he anticipated having a great round when (I am paraphrasing) he felt his legs were the most alive.
In a one plane swing forceful rotation is the goal and a solid base is critical to success. The following exercises target the lower body. We focus on the quads, hamstrings, hips and gluts. Building strength will assist in you maintaining a consistent spine angle.
Lets go!
Seated Quad Strengthener:

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This pose can be performed sitting in a chair. If you are in a chair or on the ball your posture is critical. Draw the navel towards the spine, lift the ribcage and roll the shoulders back. Inhale and lift your right leg, exhale and extend the leg. Keep the foot flexed. Repeat ten times and switch sides.
Supine Plank pose on the ball:

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This pose can be performed with your feet on a chair or to modify the pose bend your knees vs. keeping the legs straight. On your back place your feet on the ball. Draw the navel towards the spine, tilt the pelvis under and on the exhalation lift the hips off the floor. Repeat five times and hold for three breaths.
Chair pose on the ball:

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Place the feet hip width apart and the position the ball as if you were are getting ready to sit on the ball. Inhale deeply and on the exhalation squat down, as if you intend to sit on the ball while you lift the arms. Stop when your gluts are two inches off the ball. Exhale and return to the starting position. Repeat five to ten times.
Save this series along with the archived articles and begin to build your personalized yoga fitness program.

Watch Your Game Night this Monday night when I will be live in the studio offering fitness tips for the one and two plane golfers.
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    Katherine Roberts - Total FitnessEditor's Note: Katherine Roberts, founder of Yoga for Golfers, has 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at or visit