The New Year Challenge Week 3

By Katherine RobertsJanuary 10, 2008, 5:00 pm

The New Year Challenge ' Lower Body ' Assessments and Solutions
 
The first week of the challenge tested your lower body flexibility and balance.
This week I will give you a number of exercises designed to increase your lower body flexibility and build more strength. The amount of information required to effectively target your lower body is extensive. To sufficiently provide you with a series of effective yoga postures I divided the lower body and balance exercises into two weeks of content.
 
Lets get to it!
 
Assessment recap:
Hamstring flexibility: Measures hamstring flexibility:
Stand with your feet hip width apart, legs straight and slowly fold forward. Do not bounce. Cross the arms and measure the length of the elbows to the floor.
Note: shift your weight over the balls of your feet.
 
Solutions:
Head to knee pose with strap:
Extend your right leg, placing the sole of your foot as close as possible to the inside of your right upper thigh. Turn your hips and torso towards the right leg. Inhale as you lengthen your spine, exhale and fold over you right leg. Hold for seven deep breaths and switch sides.
Fitness tip:
Flex your right quad and right foot.
Switch sides.
 

 

Legs up the wall ' Passive hamstring stretch
Bring your hips as close as possible to the wall. Place the legs up the wall. Relax for three minutes.
 


 
Standing hamstring stretch with golf club:
Place the legs wider than hip width apart, internally rotating the legs and feet (pigeon toed position). Flex the quads and bring the body parallel to the floor. Hold for ten breaths. Repeat three times.
 

 
Assessment recap:
Hip flexion: Measures mobility in the hips, gluts and hamstrings.
Stand with the feet hip width apart and squat down as low as possible, ultimately bringing the hips parallel to the floor. Attempt an upright posture. Measure the
angle of your hips to your upper body and your ability to lower the hips towards the floor.
 
Solutions:
Chair pose with the balance ball:,/b>
Place the feet slightly wider than hip width apart, pull the navel inward to stabilize your trunk. Inhale deeply as you lower your gluts towards the ball. When your gluts slightly touch the ball, hold for three breaths and return to the starting position. Repeat five times.
 

 
Lunge sequence with balance ball:
Place the balance ball between your hand, gently pressing your hands into the ball. Maintain this isometric action with the upper body. Inhale and lunge the left leg forward, exhale to a standing position. To strengthen the right glut and challenge your balance, squeeze the right glut when you bring your body to the finish position. Alternately switch sides and repeat five to ten times on each side.
 


 
Next week we our exercises continue to target your lower body.
 
Related Links:
  • Katherine Roberts Article Archive
  • Katherine Roberts Video Archive
  • Health & Fitness Main Page


    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has over 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@YogaForGolfers.com or visit www.YogaForGolfers.com.
  • Getty Images

    Weather extends Barbasol to Monday finish

    By Associated PressJuly 23, 2018, 12:25 am

    NICHOLASVILLE, Ky. - A thunderstorm has suspended the fourth round of the PGA Tour's Barbasol Championship until Monday morning.

    Sunday's third stoppage of play at Champions Trace at Keene Trace Golf Club came with the four leaders - Hunter Mahan, Robert Streb, Tom Lovelady and Troy Merritt at 18 under par - and four other contenders waiting to begin the round.

    The tournament will resume at 7:30 a.m. on Monday. Lightning caused one delay, and play was stopped earlier in the afternoon to clear water that accumulated on the course following a morning of steady and sometimes-heavy rain.

    Inclement weather has plagued the tournament throughout the weekend. The second round was completed Saturday morning after being suspended by thunderstorms late Friday afternoon.

    The resumption will mark the PGA Tour's second Monday finish this season. Jason Day won the Farmers Insurance Open in January after darkness delayed the sixth playoff hole, and he needed just 13 minutes to claim the victory.

    Getty Images

    Watch: Spectator films as Woods' shot hits him

    By Will GrayJuly 23, 2018, 12:07 am

    It was a collision watched by millions of fans on television, and one that came at a pivotal juncture as Tiger Woods sought to win The Open. It also gave Colin Hauck the story of a lifetime.

    Hauck was among dozens of fans situated along the left side of the 11th hole during the final round at Carnoustie as the pairing of Woods and Francesco Molinari hit their approach shots. After 10 holes of nearly flawless golf, Woods missed the fairway off the tee and then pulled his iron well left of the target.

    The ball made square contact with Hauck, who hours later tweeted a video showing the entire sequence - even as he continued to record after Woods' shot sent him tumbling to the ground:

    The bounce initially appeared fortuitous for Woods, as his ball bounded away from thicker rough and back toward the green. But an ambitious flop shot came up short, and he eventually made a double bogey to go from leading by a shot to trailing by one. He ultimately shot an even-par 71, tying for sixth two shots behind Molinari.

    For his efforts as a human shield, Hauck received a signed glove and a handshake from Woods - not to mention a firsthand video account that will be sure to spark plenty of conversations in the coming years.

    Getty Images

    Molinari retirement plan: coffee, books and Twitter

    By Will GrayJuly 22, 2018, 9:35 pm

    After breaking through for his first career major, Francesco Molinari now has a five-year exemption on the PGA Tour, a 10-year exemption in Europe and has solidified his standing as one of the best players in the world.

    But not too long ago, the 35-year-old Italian was apparently thinking about life after golf.

    Shortly after Molinari rolled in a final birdie putt to close out a two-shot victory at The Open, fellow Tour player Wesley Bryan tweeted a picture of a note that he wrote after the two played together during the third round of the WGC-HSBC Champions in China in October. In it, Bryan shared Molinari's plans to retire as early as 2020 to hang out at cafes and "become a Twitter troll":

    Molinari is active on the social media platform, with more than 5,600 tweets sent out to nearly 150,000 followers since joining in 2010. But after lifting the claret jug at Carnoustie, it appears one of the few downsides of Molinari's victory is that the golf world won't get to see the veteran turn into a caffeinated, well-read troll anytime soon.

    Getty Images

    Molinari had previously avoided Carnoustie on purpose

    By Rex HoggardJuly 22, 2018, 9:17 pm

    CARNOUSTIE, Scotland – Sometimes a course just fits a player’s eye. They can’t really describe why, but more often than not it leads to solid finishes.

    Francesco Molinari’s relationship with Carnoustie isn’t like that.

    The Italian played his first major at Carnoustie, widely considered the toughest of all The Open venues, in 2007, and his first impression hasn’t really changed.

    “There was nothing comforting about it,” he said on Sunday following a final-round 69 that lifted him to a two-stroke victory.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    In fact, following that first exposure to the Angus coast brute, Molinari has tried to avoid Carnoustie, largely skipping the Dunhill Links Championship, one of the European Tour’s marquee events, throughout his career.

    “To be completely honest, it's one of the reasons why I didn't play the Dunhill Links in the last few years, because I got beaten up around here a few times in the past,” he said. “I didn't particularly enjoy that feeling. It's a really tough course. You can try and play smart golf, but some shots, you just have to hit it straight. There's no way around it. You can't really hide.”

    Molinari’s relative dislike for the layout makes his performance this week even more impressive considering he played his last 37 holes bogey-free.

    “To play the weekend bogey-free, it's unthinkable, to be honest. So very proud of today,” he said.