30 Days to Better Golf - Workout 8 - Week 4

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Welcome to week four of our eighth workout 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! This workout series features the CoreStretch. You can order one from the Pro Shop to get started! You can view all 30 Days to Better Golf workouts.
 
Heres a list of our goals for every 30 day workout:
 
1)Strengthen the shoulder girdle for more stability at the top of your backswing 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 clubhead 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!

 
Each year we lose flexibility in our muscles, ligaments and tendons. This loss in flexibility directly correlates to increase risk of injury and a decrease in performance on the course. Because the back is the core of our skeletal and muscular system, its health is vital to avoid pain associated with the golf swing. When you incorporate stretching your core into your workouts, you improve balance, flexibility and coordination for your golf swing.
 
Stretching Guidelines:
1)Do five minutes of a warm up prior to stretching for example, marching in place.
2)Never bounce or jerk when using this stretching device
3)Hold each stretch 30 seconds
4)Never stretch to the point of pain
5)Focus on breathing ' deep, slow and steady

 
Groin Stretch

Follow the CoreStretch proper technique guide to position yourself for this exercise. Sit with your legs spread slightly and the toes pointed upward. Slowly lean forward until you feel a good stretch in the groin region. Hold for 30 seconds. Return to the start position and repeat.


 
Lateral Stretch

Follow the CoreStretch proper technique guide to position yourself for this exercise. Sit with your legs together and grip the handle with one hand palm down. Brace yourself on the chair with the opposite hand. Slowly lean toward the bracing hand you feel a good stretch in the lateral region. Hold for 30 seconds. Return to the start position and repeat.


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

 
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    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.