Fit from 8 to 80 - Week 4

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Balancing Your Game!
 
This is week 4 of Fit from 8 to 80. Its important to structure your golf fitness program to enhance your overall performance on and off the course. Try to avoid the traditional gym machines which focus on isolating specific muscle groups and require no stabilization work by additional muscle groups. Implement some old and new fitness tools which allow you to move your body in a more functional setting. These include cable machines, stability balls, weighted balls, balance boards, traditional dumbbells and the benefit of using your own bodyweight. For the next few weeks we will be using a stability ball to increase both strength and balance for your game. The ball we are using this week can be ordered in the Golf Fitness Pro Shop.
 
Balancing Your Game!
Inflatable Stability Ball

 
Dont forget to print a Progress Chart to note each exercise and the number of repetitions. As always these training classes progress weekly with two new exercises each week, so at the end of an eight week class you should have 16 exercises on your progress chart completing each of them 2-3 times a week! If you are just joining us for this series please review week 1, week 2 and week 3 to catch up with us! Lets Get Started!
 
You can do a number of strengthening drills to help you develop your lower body in a way that enhances your setup, your backswing, and the movement of your lower body through the downswing. This simple wall squat using the ball will help to strengthen your quadriceps, hamstrings and buttocks all used to give you more stability in your foundation.
 
Balancing Your Game! Balancing Your Game!

Balancing Your Game!


Start: Place the ball between your lower back and the wall. Lean against the ball and place your feet about 2 to 3 feet away from the ball.
 
Action: Slowly bend the knees and squat downward until the top of your thighs are parallel to the floor. Hold for a few seconds and return to the start position.
 
Tip: Move slow and controlled throughout the exercise. Your back will curve slightly to match the contour of the ball.
 
Recommended Reps:
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
 
If you have questions about your current golf fitness level, take the Fitness Analyzer on KellyBlackburn.com.
 
Balancing Your Game!

 
Start: Sit on the ball and roll out until your lower back is resting comfortably on the ball. Place your hands loosely behind your head for support.
 
Balancing Your Game!

 
Action: Slowly curl your trunk forward focusing on pulling your chest towards your pelvis until you feel a good contraction in your abs. Hold for a few seconds and return to the start position.
 
Recommended Reps:
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
 
Remember to keep emailing your results to me. They are inspiring to others and its great to hear how my classes benefit you! Here's just one example:
 
'I have increased my driving distance 40 yards and lowered my Handicap 8 strokes sense using your 5 Weeks to Better Golf program. Next season I am looking forward to hitting 300+ yard drives on a regular basis and lowering my Handicap another 3-4 strokes.' - - D. Anzaldo
 

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

 
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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 11 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.