30 Days to Better Golf - Workout 2 - Week 2

RSS

Workout 2

Week 1

 
Welcome to the first week of our second 30 day 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 second 30 days features the BOSU Trainer and Power ball. The weighted ball is 4 pounds and compact to hold in the palm of your hand. Its gel like shell allows you to grip the ball using an isometric method which helps to increase strength in the hands and forearms. This helps with your club control! When you incorporate the Bosu balance ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the core muscles of the body. Both can be purchased in the Golf Fitness Pro Shop.
 
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 exercises along with the exercises from weeks prior.
Step 4: Perform the workout 3 times a week for maximum results!
 
Increase core strength, balance and power behind the ball. BOSU Balance Trainer helps to strengthen and coordinate your body including the muscles that you don't see. BOSU Balance Trainer targets the core muscles of your body-those muscles around your abdominal and back area-
 
Grab your BOSU Trainer & Power ball and lets get started!
 
Balanced Knee Lift
 
Place both feet center of the Bosu dome gripping the power ball in one hand. Flex the abdomen, and lift the arm holding the ball overhead while lifting the knee of the opposite leg. Return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.


 
Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

 
Abductor/Front Lateral Press
 
Place both feet center of the Bosu dome gripping the power ball in one hand. Flex the abdomen and gluteals, and lift the arm holding the ball to shoulder height while lifting the opposite leg outward. Return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.
 

 
Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

 
OBLIQUE
 
Position one side of your torso on the dome with your bottom leg bent and the top leg straight. Place one hand behind your head and the other on your opposite shoulder. Squeeze the muscles in the side of your torso to bring your shoulder towards your right hip Hold for a 4 second count and slowly return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.
 

 
Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

 
Balanced Power Squat
 
Place one foot atop the Bosu, the opposite on the floor and hold the power ball at shoulder height. Bending the knees slowly descend to a squat position as though you were sitting back in a chair. As you start to ascend press the foot atop the Bosu to propel yourself to place both feet atop the dome. Again descend to a squat position atop the dome. Exit to the opposite side and continue to repeat the action until you have reached the recommended number of reps.
 



 
Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

 

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.