Take these simple steps before the first tee:
Step 1: Do a dynamic warm up with the weighted club before the practice range. (See the Dynamic series in Kellys archive on The Golf Channel)
Step 2: Continue the flexibility exercises starting at the tee box of the 2nd hole while you await your turn to tee off. You will have 2 exercises for every other tee box or you can choose to do one exercise for every tee box.
Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will have a new exercise to perform along with the exercise from weeks prior. Execute each stretch to a comfortable position and hold for 20-30 seconds.
Step 4: Perform the exercise upon approaching the next tee box to stay flexible and injury free for maximum results!
Lets get started!
Stand with your club in front club face towards you and hand atop the club. Having the club face towards you prevents the club from slipping away from you as you do this exercise. Take one foot back and place both feet firm. Bent the knee of the back leg and slowly sit back as though you were sitting in a chair and raise the toe of the front foot in a flex position to engage the hamstring. Hold for 20-30 seconds. Slowly return to the start position and repeat to the opposite side.
Stand in front of the cart with your feet slightly apart and you hands on the front of the cart. Bending at the waist, slowly lower your torso until you have a flat back to create a stretch in the hamstrings. Remember to keep your knees slightly bent. Hold for 20-30 seconds. Slowly return to an upright position.
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Editor'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.