30 Days to Better Golf - Workout 2 - Week 3

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Workout 2

Week 2

 
Welcome to the third 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 four 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!
 
Prone External Rotation
 
Lie face down on the BOSU trainer with your pelvis and lower abdomen on the dome and knees on the floor. Rest your forearms with your palms down on the floor gripping the power ball with one hand. Bend the elbow of the arm holding the power ball and lift until shoulder height. Slowly lift the ball by rotating the shoulder and raising the forearm to shoulder height. Hold for a four-second count and slowly return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.

Kelly Blackburn
 

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

 
Rear Deltoid
 
Kneel atop the BOSU dome and hold the power ball in the palm of one hand. Flex the abdomen and glutes; raise the power ball to shoulder height. Slowly press the ball back and to the side of the torso. Hold for a few seconds and slowly return to the start position. Continue to repeat the action until you have reached the recommended number of reps. Repeat to the opposite side.
 
Kelly BlackburnKelly Blackburn
 
Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

 
Propelled Power Squat
 
Place one foot atop the BOSU, the opposite on the floor and hold the power ball at shoulder height. Pressing with the foot atop the dome, propel yourself up and over to the opposite side landing with soft flexed knees. Return to the opposite side and continue to repeat the action until you have reached the recommended number of reps.
 
Kelly BlackburnKelly Blackburn
 
Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

 
Rear Lunge With Curl
 
Stand center of the BOSU dome and grip the power ball with one hand. Flex the abdomen and place one foot back landing on the ball of the foot. Slowly descend downward being careful not to move forward over the front knee. Simultaneously curl the ball upward flexing the bicep. Hold for a fouor-second count and slowly return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.
 
Kelly BlackburnKelly Blackburn
 
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.