The Plane Workout - Week 4

By Katherine RobertsJune 10, 2005, 4:00 pm
Monday night on Your Game Night Michael Breed, Top 100 Instructor and I were discussing Jim Hardys one plane / two plane philosophy and the difference in the physical requirements of each golf swing.

The two plane golf swing utilizing the muscles of the chest, upper back, shoulders and lats to bring the arms back into plane. The three exercises for this week target these areas and will directly impact your physical ability to utilize your upper body.
 
You will experience n increase in shoulder turn, club control, power and consistency! Please note: all the exercises in this series will benefit you whether you swing on one or two planes!
 
Practice these exercises three days a week as part of your comprehensive yoga fitness for golfers program. The Thera-Ball is available on my website at www.KRTotalFitness.com. (Stay tuned.the Yoga Ball Fitness DVD will be available in mid-July)
 
Standing Chest opener:

Katherine Roberts

Feet are place wider than hip width apart, bend your knees, and draw your navel towards your spine. Clasp your hands behind your back, roll your shoulder blades together and down your back. Slightly tilt your pelvis under. Breathe deeply and hold the pose for five to ten breaths. Relax and repeat three times.
 
Upper Back / Trap / Rhomboid stretch:

Katherine Roberts

Feet placed in the same position bring the hands in front of the body. Place the arms slightly below the shoulder, palms facing you. Inhale deeply and on the exhalation press your hands and shoulders forward. Tuck the chin into the chest to target the traps. Hold for five breaths and repeat three times.
 
Dolphin pose on the ball with rotation:

Katherine Roberts Katherine Roberts

With the hands together, plc eth elbows on the ball. Draw the navel towards the spine engaging the core and on the exhalation roll the ball away from you and you lower your body towards the floor. Inhale and return to the starting position. Repeat five times.
 
Katherine Roberts Katherine Roberts

In the stretched position, inhale and roll on the ball all the way onto your left shoulder. On the exhalation, return to the starting position and switch sides.
 
This week begins the Joy and Yoga of Golf segment of my articles. Each week will include a short story or quote for the week on the non-physical but equally important aspect of golf - - The Joy of the Game!
 
Having more Joy
A friend of mine is a sports psychologist whose thesis on golf uncovers trends in our thinking on the golf course. For two weeks he sat off the 18th hole of a course in Scottsdale and asked each golfer one simple question, How was your round?
 
The younger the golfer the more joyous their experience. The response was something like this, I finally hit it so far I hit into the water or I saw a big snake on the 12th hole. Their experience and joy was not tied to their score.
 
As the golfers age progressed and the handicaps of the golfers got lower the response to my friends inquiry was more negative. I missed par by one again! or Gosh darn it - - I knew this putter wouldnt work and it let me down!
 
So my friends, the younger the golfer, the higher the handicap the more joyous the experience seemed to be. Now this may not apply to you but I share the story as a reminder to have fun, enjoy the game and take in the full experience.
 
In great golf and great health,
I wish you joy this week! - - Katherine
 
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    Katherine Roberts - Total FitnessEditor's Note: Katherine Roberts, founder of Yoga for Golfers, has 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@KRTotalFitness.com or visit www.KRTotalFitness.com.
  • @bubbawatson on Instagram

    Bubba gets inked by Brooks, meets Tebow

    By Grill Room TeamJune 18, 2018, 5:40 pm

    Bubba Watson missed the cut at Shinnecock Hills following rounds of 77-74, but that didn't stop him from enjoying his weekend.

    Watson played alongside Jason Day and eventual champion Brooks Koepka in Rounds 1 and 2, and somehow this body ink slipped by us on Thursday.

    Got autographed by defending @usopengolf Champ @bkoepka!! #NeverShoweringAgain

    A post shared by Bubba Watson (@bubbawatson) on

    And while we're sure Bubba would have rather been in contention over the weekend, we're also sure that taking your son to meet the second most famous minor-league baseball player who ever lived was a lot more fun than getting your teeth kicked in by Shinnecock Hills over the weekend, as just about everyone not named Brooks Koepka and Tommy Fleetwood did.

    Already in Hartford, Watson will be going for his third Travelers Championship trophy this week, following wins in 2010 and 2015.

    Getty Images

    Phil rubs fan's Donald Duck hat seven times, signs it

    By Nick MentaJune 18, 2018, 3:09 pm

    There is a case to be made that what Phil Mickelson did on Saturday made a mockery of a major championship and was worthy of derision.

    There is also a case to be made that the USGA's setup of Shinnecock Hills made a mockery of a major championship and was worthy of derision.

    Whatever you think about what Mickelson did on Saturday - and how he attempted to justify it after the fact without even a hint of remorse - watch this video.

    The next time you hear someone say, "If anybody else had putted a moving ball on purpose and not apologized for it, it would get a different reaction," you can point to this video and say, "Yeah, here's why."

    Here's what happened once a still-strident Mickelson was done rubbing Donald Duck hats on Sunday, per Ryan Lavner:

    If you’re wondering whether Mickelson would be defiant or contrite on Sunday, we don’t know the answer. He declined to stop and speak with the media, deciding instead to sign autographs for more than a half hour and then offering a few short answers before ducking into player hospitality.

    “The real question is, ‘What am I going to do next?’” he said. “I don’t know.”

    The 2024 Ryder Cup at Bethpage is going to be a three-ring circus, and Mickelson, a likely choice to captain the U.S. team, will be the ringmaster.

    Separately, shoutout to 2017 Latin Am champ Toto Gana, who does a terrific Donald Duck (skip to end).

    Getty Images

    Ryder Cup race: Mickelson out, Simpson in

    By Will GrayJune 18, 2018, 2:34 pm

    There's a new man at the top of the U.S. Ryder Cup race following the U.S. Open, and there's also a familiar name now on the outside looking in.

    Brooks Koepka's successful title defense vaulted him to the top of the American points race, up four spots and ensuring he'll be on the team Jim Furyk takes to Paris in September. Dustin Johnson's third-place finish moved him past Patrick Reed at No. 2, while Webb Simpson entered the top eight after a a tie for 10th.

    While Bryson DeChambeau remained at No. 9, Phil Mickelson dropped two spots to No. 10. Tony Finau, who finished alone in fifth, went from 16th to 13th, while Tiger Woods fell two spots to No. 37.

    Here's a look at the latest U.S. standings, with the top eight after the PGA Championship qualifying automatically:

    1. Brooks Koepka

    2. Dustin Johnson

    3. Patrick Reed

    4. Justin Thomas

    5. Jordan Spieth

    6. Rickie Fowler

    7. Bubba Watson

    8. Webb Simpson

    ---

    9. Bryson DeChambeau

    10. Phil Mickelson

    11. Matt Kuchar

    12. Brian Harman

    On the European side, England's Tommy Fleetwood took a big stride toward securing his first Ryder Cup appearance with a runner-up finish that included a Sunday 63 while countryman Matthew Fitzpatrick snuck into a qualifying spot after tying for 12th.

    Here's a look at the updated Euro standings, with the top four from both points lists joining four picks from captain Thomas Bjorn at Le Golf National:

    European Points

    1. Tyrrell Hatton

    2. Justin Rose

    3. Tommy Fleetwood

    4. Francesco Molinari

    ---

    5. Thorbjorn Olesen

    6. Ross Fisher

    World Points

    1. Jon Rahm

    2. Rory McIlroy

    3. Alex Noren

    4. Matthew Fitzpatrick

    ---

    5. Ian Poulter

    6. Rafael Cabrera-Bello

    @jenamsims on Instagram

    Koepka autographs local kids' 'Go Brooks' sign after win

    By Grill Room TeamJune 18, 2018, 2:30 pm

    Brooks Koepka is a two-time U.S. Open winner, but that doesn't mean he's now too big to go sign a couple pieces of cardboard in somebody's front yard in the middle of the night.

    Koepka's girlfriend, Jena Sims, posted two pictures to her Instagram story on Sunday of "Go Brooks" signs she says were put up by some local kids in the area where Koepka was staying for the week.

    The first is dated prior to Koepka's final-round tee time.



    The second is from Sunday night.



    And here, separately, for no reason in particular (other than the fact that she posted it) is a video of Sims running over a parking cone at last year's U.S. Open at Erin Hills.

    Speaking of kids, just feels those two are gonna make it.