Fit-in-Fifteen - Week 6

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Welcome to week 6 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 5 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
 
Full Swing Drill
 
Strength Training

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

2. Swing to the top of your backswing. Hold for 5 seconds.

Strength Training

3. Swing down to 5:00, insuring the left wrist is flattened on the downswing. Hold for 5 seconds.
Strength Trainer

4. Then, swing through to a balanced finish facing the target. Hold for 5 seconds

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
 
Lying Trunk Twist
 
Lying Trunk Twist

 
Repeat the drill for 1 minute before moving on
 
Stability Ball
 
Adductor Hip Lift
 
Adductor Hip Lift

 
Repeat the drill for 1 minute before moving on
 
Strength Tube
 
Abductory Hip Lift
 
Kelly Blackburn Kelly Blackburn

Place both feet center of the tubing and raise the handles upward making a goal post position with the arms to create resistance. Flex one foot and slowly press the leg away from the body creating resistance for the outer thigh area. It should take you to the count of 4 to get to a comfortable position. Slowly return to the start position for 4 counts and repeat. Do the same for the opposite side. This exercise strengthens the abductors to create strength in the hip girdle for more power behind the ball.
 
Repeat the drill for 1 minute before moving on
 
Stretch Trainer
 
Adductor Stretch
 
Legs Legs

The inner thigh (adductor) is crucial to the golf swing because it is part of the hip girdle which helps generate power in your swing. Sit upright and place the soles of your feet together. Wrap the center strap under your feet and gently pull your heels towards the groin area. Hold for 30 seconds and repeat.
 
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 6! Remember to visit the pro shop if you need any of the training aids that we are using in this series!
 
Next week we will begin a new Q&A series so tune in to see if your questions are answered!
 
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.