Fit-in-Fifteen - Week 5

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Welcome to week 5 of Fit-In-Fifteen! 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. If you are just joining us please refer to weeks 1 to 4 to review prior workouts.
 
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.
 
Our goals for this series are to add power behind the ball and increase distance off the tee! Lets get started!
 
Weighted Club
 
Downswing to Finish Drill
 
Strength Training

1. Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds.
Strength Training

2. Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds.

Strength Training

3. From 10:30, straighten your right arm and flatten your left wrist squaring up the clubface to 5:00.
Strength Trainer

4. Hold for 2 seconds. Then, swing through to a balanced finish facing the target.

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
 
Front Shoulder Raise Drill
 
Front Shoulder Raise

 
Repeat the drill for 1 minute before moving on
 
Stability Ball
 
Stabilized Leg Curl
 
Stabilized Leg Curl

 
Repeat the drill for 1 minute before moving on
 
Strength Tube
 
Side Lateral Drill
 
Kelly Blackburn Kelly Blackburn

Place both feet on the tubing to create resistance and place the hands on the front of the thigh. Keeping your elbows slightly bent, slowly raise the tube upward to shoulder height. It should take you to the count of 4 to pull upward. Slowly return to the start position for 4 counts and repeat. This exercise strengthens the shoulder girdle for more stability at the top of your backswing.
 
Repeat the drill for 1 minute before moving on
 
Stretch Trainer
 
Bicep Forearm Stretch
 
Forearm Stretch

Standing with your feet shoulder-width apart and your hips rotated forward, place your right hand into the loop of the Stretch Trainer. Holding your arm straight out in front of you, slowly pull downward on the Stretch Trainer until you feel the stretch in your biceps and your forearms. Hold this stretch for 30 seconds and repeat to the opposite side.
 
Repeat the drill for 1 minute before moving on
 
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! Your goal is to complete the entire workout 3 times in a 7 day period. If you need variety, switch between weeks 1 to 5! 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.