30 Days to Better Golf - Workout 2 - Week 4

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Workout 2

Week 4

 
Welcome to the fourth 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. It's gel-like shell allows you to grip the ball using an isometric method helping 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 three 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 Shoulder Lateral
 
Kneel on the BOSU atop the dome until your toes are off the ground. Grip the power ball in one hand. Flex the abdomen and glutes to maintain balance and slowly raise the power ball 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.
 

 

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

 
Power Low Prone Lift
 
Lie face down on the BOSU trainer with your pelvis and lower abdomen centered on the dome. Rest your forearms with your palms down on the floor for balance. Straighten your legs behind you with your feet gripping the power ball. Flex the abdomen and glutes and slowly lift the power ball upward. Hold for a four second count and slowly return to the start position. Repeat for the recommended number of reps.
 

 

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

 
Power Lunge with Bicep Curl
 
Place one foot center of the BOSU dome and place the opposite foot back. Grip the power ball with one hand. Flex the abdomen, glutes, bend both knees and slowly descend downward being careful not to move forward over the front knee. Simultaneously curl the ball upward flexing the bicep. 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.
 

 

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

 
Power Push Up
 
Flip the BOSU dome down and the platform face up. Gripping the sides of the BOSU, place the body in a plank position with the hands directly below the shoulders. Keep the abdomen and glutes in a flexed position. Slowly lower to a push-up position. Hold for a few seconds and return to the start position. To modify this exercise, bend the knees and place on the floor. Repeat the exercise for 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.