Total Golf Fitness Workout - Week 2


The Total Golf Fitness workout is a comprehensive hybrid program incorporating the following components:
  • Yoga for flexibility, breathing awareness, and balance
  • Strength conditioning utilizing fitness apparatus
  • Core conditioning incorporating yoga and Pilates
  • Functional training methodologies
    This week targets five components of the Total Golf Fitness Workout:
    1. Increases flexibility in the hamstrings, adductors and back muscles.
    2. Increases range of motion in the torso and thoracic spine
    3. Strengthens the oblique abdominals.
    4. Strengthens the shoulder muscles, arms and wrists.
    5. Increases breathing awareness
    Note: Par level students will practice this pose without the strength tubing. Incorporate the strength tubing for Birdie and Eagle levels.
    Triangle pose with core focused rotation:

    Katherine Roberts

    Step One:
    Place the left foot approximately four feet in front of the right. Revolve the right foot inward. The left foot is placed parallel to the edge of the yoga mat. Draw the navel towards the spine engaging the core. Slide the left hand down the left leg and feel the stretch in the inner thighs and hamstrings. Hold for five breaths.
    Katherine Roberts

    Step Two:
    Rotate the torso allowing the chest and abdominals facing the floor. Extend the arm and spread the fingers wide or grip the handle on the tubing. Focus on maintaining the torso and arm as one, solid unit.
    Katherine RobertsKatherine Roberts

    Inhale deeply as you engage the core, exhale and rotate the torso towards the ceiling. Repeat five times and switch sides.
    As a tribute to the new Golf Channel Makeover challenge airing May 3rd, I am offering 50% discounts on the products and programs used for the makeover participants. For more information, go to
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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