12 Weeks to Better Golf - Week 7

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We are in week 7 and over the hump of our 12-week workout! Many of you have shared your success stories and next week well share those quotes to help motivate others! If you would like to share your results with other viewers, please email me at BlackburnOnTour@aol.com.
 
For those of you who are just joining us please take the Golf Fitness Analyzer. Once you have determined your results from the analyzer, print the fitness chart so that you can note your progress. You can view weeks 1through 6 at the end of this article for a variety of exercises.

You will need a pair of dumbbells, a stretch trainer, a weighted ball and weighted club to continue these in-home routines. Go to the golf fitness pro shop to order any of these you may need!
 
Keep in mind that your goal is to complete the workout 2-3 times this week. Remember, when executing any exercise while standing, be aware of slightly bent knees and a tightened abdomen for a good stable base.
 
BACK

Leg Raise

Lie on your back with the knees bent and feet flat on the floor. Cross one ankle over the opposite knee. Flex your abdomen and slowly raise the foot on the floor towards your torso. Hold for 30 seconds and repeat. Its important to keep your moving leg in an L position.
 
BACK

Upright RowUpright Row

Stand with your feet slightly apart, hold a weight in each hand and place the weights on the front of your thighs palm facing you. Keeping the heads of the weights together, bend the elbows and slowly lift the weight to the top of the chest. Slowly return to the start position and repeat.
 
BICEP

CurlCurl

Sit on a bench or in a chair. Holding a weight, place the elbow on the inside of one knee for stability. Slowly lower the weight and flex the bicep curling the weight upward.
 
SHOULDER

Shoulder ShrugShoulder ShrugShoulder Shrug

Stand with the feet slightly apart, hold a weight in each hand and place the weights at your sides palm facing you. The weights will only serve as anchors during this exercise. Slowly lift your shoulders upward towards your ears and then slowly roll the shoulders back and down simulating drawing the letter C. Repeat.
 
BALANCE DRILL

Balance drillBalance drill

Stand with your feet together and assume the address position with your weighted swing trainer. Slowly take the club to the top of your backswing and hold for 5 seconds. Slowly return to the address position and repeat.
 
ABS

Obilique Crunch

Lie on your back with the knees bent and feet flat on the floor. Slowly drop your knees to one side. You may want to place a pillow under your knees until you reach optimum flexibility of placing the knees on the floor.
 
Obilique Crunch

Slowly raise your torso to simulate a crunch. Hold for 5 seconds and slowly return to the start position and repeat.
 

Click here for training aids needed to start your 12-week program!

 
Related Links:
  • 12 Weeks to Better Golf - Workout Recap
  • 12 Weeks to Better Golf - Week 1
  • 12 Weeks to Better Golf - Week 2
  • 12 Weeks to Better Golf - Week 3
  • 12 Weeks to Better Golf - Week 4
  • 12 Weeks to Better Golf - Week 5
  • 12 Weeks to Better Golf - Week 6
  • Health & Fitness Main Page