Fit-in-Fifteen - Week 1

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Welcome to week 7 our new series Dynamic on the Course! Ive taken one of your most frequently asked questions What is a proper warm up routine, and developed this series covering all aspects of your physical needs to improve your golf game while using training aids that you can easily take with you anywhere!
 
Training at home is inexpensive, easy, and convenient. Comfortably nestled in the confines of your own home you have no legitimate excuse for ignoring your training regimen, even though you may find hundreds of reasons to put it off. The fact is that you have to make the time to work out at home and with this workout series youll only need 15 minutes!
 
The first step is to test yourself using the Fitness Analyzer. These tests give you a starting point of reference. You will find a training log and as you work through your regimen, list each exercise that you perform each day because seeing your results is an important part of the process. Long before you see measurable results in the mirror or on the course, you can see demonstrable results in black and white through this log.
 
We will be using equipment that is affordable and easy to store at home. For those of you who travel, you can easily pack any of these pieces to continue your workouts on the road! We will be using a weighted swing trainer, weighted ball, stability ball, strength tube, and stretch trainer for this series. Any or all of these items can be purchased in the golf fitness pro shop.
 
Lets get started!
 
Weighted Club
 
Target Drill
 
Strength Training

1. Start with the Strength Trainer at address.
Strength Training

2. Turn your shoulders and hips to swing the club back to where the shaft is parallel to the ground. Hold for 2 seconds.
Strength Training

3. Then return the Strength Trainer back to the address position.

 
1. Swing SLOWLY and DELIBERATELY holding the completion of each drill for 2 seconds.
2. Repeat the drill for 1 minute before moving on.
 
Weighted Ball
 
Golf & Fitness Connection: Core strength for your trunk muscles is vital for your golf performance. These exercises strengthen your legs for better balance, and improve range of motion for added power behind the ball.
 
Side to Side Torso Drill
 
Side to Side Torso

 
Repeat the drill for 1 minute before moving on
 
Stability Ball
 
Power Squat Drill
 
Power Squat

 
Repeat the drill for 1 minute before moving on
 
Strength Tube
 
Tricep Extension Drill
 
Kelly Blackburn Kelly Blackburn

 
1. Start by placing the arch of one foot center of the tube and the opposite foot forward. Clasp the hands together and stretch the tubing overhead for resistance.
 
2. Bend the elbows and slowly lower the forearms behind the head. Slowly return to the start position and repeat the drill for 1 minute before moving on.
 
Stretch Trainer
 
Hamstring Drill
 
Hamstring Stretch with Stretch Trainer

 
Sit upright and wrap the center strap of the Stretch Trainer around the arch of one foot. Bend the opposite knee and place the opposite foot on the floor to create equal balance. Pull tension on the stretch trainer and slowly roll onto your back extending your leg with the strap upward. Gently pull the stretch trainer towards you increasing the range of motion in your hamstring. When you have reached a comfortable position hold the position for 30 seconds and repeat to the opposite side.
 
Now that you have completed all 5 exercises, go back to the beginning and repeat all 5 again for two more complete sets that will equal a total of 15 minutes! Remember to visit the pro shop if you need any of the training aids that we are using in this series!
 
Kelly
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 12 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.