Power Workout with Bosu Ball - Week 1

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Welcome to week 1 of our new series Power Workout with the Bosu Ball! With my golf fitness classes you can improve your golf game and increase your fitness level! For this series we are using a weighted power ball and a balance Bosu ball. The weighted ball is 4 pounds and compact to hold in the palm of your hand. Its gel like shell allows you to grip the ball using an isometric method which helps to increase strength in the hands and forearms. This helps with your club control! When you incorporate the Bosu balance ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the core muscles of the body. Both can be purchased in the Pro Shop.
 
Take these simple steps before beginning:
 
Step 1: To determine your current fitness level, take the Fitness Analyzer at KellyBlackburn.com
Step 2: Print a copy of the training log.
Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will perform the new exercise along with the exercise from weeks prior.
Step 4: Perform the workout 2-3 times a week for maximum results!
 
Here are the benefits you can receive from this series:
 
1. Improve balance
2. Increase flexibility
3. Improve coordination
4. Strengthen core muscles: abdominal, mid and lower back muscles
 
Increase core strength, balance and power behind the ball. BOSU Balance Trainer helps to strengthen and coordinate your body including the muscles that you don't see. BOSU Balance Trainer targets the core muscles of your body'those muscles around your abdominal and back area'
 
Lets get started!
 
Golf & Fitness Connection: This exercise strengthens the low back, shoulders and improves core strength which equates to more power off the tee and less trouble with the low back region!
 
Balanced Strength Superman

Kelly Blackburn

Lie face down on the Bosu trainer with your pelvis and lower abdomen centered on the dome. Rest your forearms with your palms down on the floor gripping the power ball with one hand. Straighten your legs behind you with your feet shoulder width apart.
 
Kelly Blackburn

Flex the abdomen and glutes and slowly lift the power ball upward to shoulder height while lifting the opposite leg. Hold for a 4 second count and slowly return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.
 
Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

 
Golf & Fitness Connection: This exercise strengthens the quadriceps, gluteus, adductors, abductors, hamstring and trunk muscles. Muscles of the hip girdle need to be strong to generate power off the tee. The trunk muscles need to be strong to promote a greater turn!
 
Lunge with Trunk Rotation

Kelly Blackburn

Place one foot center of the Bosu Ball and place the opposite foot back. Raise the power ball to shoulder height. Bending the knees, slowly descend downward being careful not to move forward over the front knee.
 
Kelly Blackburn

Once you reach a stable position rotate the trunk opposite the front leg. Hold for a 4 second count and slowly return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.
 
Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

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

 
Related Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    Kelly Blackburn Health & FitnessEditor'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.