30 Days to Better Golf - Week 3

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Workout 1

Week 3

Welcome to week 3 of our series, 30 Days to Better Golf. This series features a variety of products that are easy to store, compact to travel with and lightweight. The concept is to offer you a different workout every 30 days to prevent boredom and increase your enthusiasm to get fit for your game! Our first 30 days features the Golf Fitness Stretch Trainer. The handgrips are designed so you can increase the tension felt in the stretch by changing handgrip position. This also allows you to visually monitor your improvement. The foot strap is designed to grip the shoe so you can change or isolate the stretch by rotating the foot inward and outward. The loops are for positions which require full extension, making it easy on the wrist. The Stretch Traineris required for this series and can be found in the Pro Shop. If you are just joining us, see weeks 1-2 to catch up and get started!

    Heres a list of our goals for every 30 day workout:
     
    1)Strengthen the shoulder girdle for more stability at the top of your back swing
    2)Strengthen the trunk which is critical in making an effective turn
    3)Strengthen the core muscles for better balance
    4)Strengthen the forearms and wrists for better club control
    5)Strengthen the upper arms for added distance off the tee
    6)Strengthen the hip girdle for more power off the tee
    7)Strengthen the upper legs for improved balance during your swing
    8)Strengthen the lower legs for more push-off power in the downswing
    9)Improve flexibility to lower the risk of injuries and improve range of motion
    10)Increase flexibility of the shoulder girdle for more stability at the top of your back swing
    11)Increase flexibility of the upper legs for improved balance during your swing
    12)Increase flexibility of your hip girdle for more power and club head speed
    13)Increase flexibility of the lower legs for more push-off power in the downswing
    14)Increase the flexibility of the trunk which is critical in making an effective turn
    15)Increase the flexibility of the forearms and wrists for better club control
    16)Ultimately increase your overall fitness level and reduce your handicap!

Take these simple steps before beginning:
 
Step 1: To determine your current fitness level, take the Fitness Analyzer at KellyBlackburn.com
Step 2: Print a copy of the training log.
Step 3: Each week you will receive new exercises. This is a progressive workout which means that every week you will perform the new exercise along with the exercise from weeks prior.
Step 4: Perform the workout 3 times a week for maximum results!
 
Flexibility is vital to the game of golf and general fitness. Stretching while the muscles are warm and supple will increase long-term range of motion. These exercises will speed recovery and reduce the likelihood of residual stiffness. All of the exercises will be performed two times using a static technique (no bouncing) before advancing to the next exercise. The stretch will be accelerated slightly farther the second time, which will produce maximum gains in flexibility. Move into each stretch to a comfortable position. Never stretch to the point of pain and hold each stretch, including acceleration, 30 seconds each.
 
Grab your Stretch Trainer and lets get started!
 
ADDUCTOR
 
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.
 
Start: Sit upright and place the soles of your feet together.
 
Action: Wrap the center strap under your feet and gently pull your heels towards the groin area.
 
Finish: Hold for 30 seconds and repeat.
 

 
CROSS HIP
 
Start: Lie on your back with both knees bent and feet flat on the floor. Cross one leg over the opposite and place the ankle over the opposite knee.
 
Action: Slowly raise the foot off the floor with the knee bent towards your chest. Place your hands around your thigh to increase the stretch.
 
Finish: Hold for 30 seconds and repeat. Repeat to the opposite side.
 

 
ABDOMINALS
 
Start: Lie face down and place your hands palms down on each side of your head for support.
 
Action: Pressing through your palms, bend at the waist arching your back and slowly press upward.
 
Finish: Hold for 30 seconds and repeat.
 

 
Remember: Add these new exercises with the week(s) prior!
 

Click here for training aids from the Golf Fitness Pro Shop!

 
Related Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    Kelly Blackburn Health & FitnessEditor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 13 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.