The Ultimate Hybrid Work-Out Week Four

By Katherine RobertsMay 10, 2007, 4:00 pm
Welcome to the fourth week in our Ultimate Hybrid yoga fitness program. Our emphasis is focused on generating more shoulder turn by incorporating yoga by combining breath, movement, stabilization of the core and fitness apparatus such as the Golf Gym Power Swing Trainer or resistance tubing. Note: These products are available in our on-line product store @ www.YogaforGolfers.com
 
Although this week focuses on the shoulders, initiating the exercise from a strong core is essential. If you feel a lack of strength in the core, include last weeks archived article on building core strength with the Power Swing Trainer or with weights. Building your core strength from the base of the spine and the TVAs, act as a stabilizer for the trunk and support your center of gravity, the foundation for the golf swing. In yoga, as in golf, we want our poses and golf swing to originate from the deepest part of our lower abdominals.
 
Lets begin our shoulder sequence!
 
Chest / shoulder stretch with the Power Swing Trainer or resistance tubing:
Place the tubing in the hands with the palms facing forward and the tubing resting against the shoulder blades.
 

 
Hinge at your hips as you pull your navel towards the spine and you place yourself into your most athletic golf position. Inhale as you twist the torso to the left, maintaining eye contact with the ball and on the exhale twist to the right. Repeat ten times in each direction.
 
Increase Upper Body Strength with resistance tubing:
Large muscles of the back and triceps of the upper arm facilitate more turn and power from the trunk as well as power from the upper arms.
 
VIDEO: Increase Upper Body Strength
 
Pec stretch and chest press with resistance tubing:
Bring the tubing against the shoulder blades with the arms extended. On your exhalation, allow the arms to be pulled back, focusing on the stretch in the pecs and NOT the lumbar spine. Hold for three breaths and repeat three times.
 

Chest press:
Place the tubing slightly below the shoulder blades. Bend the knees and stabilize the core. On your exhalation, press the hands together as presented in the photo. Repeat ten times. Note: when the hands come together, squeeze the pecs together for an additional breath.
 

 
Next week we continue with our holistic approach to golf performance with tips on fueling your body for peak performance.
 
Sign up for our free monthly newsletter on www.YogaforGolfers.com. Our newsletter includes yoga / fitness tips, golf tips, mental tips, motivational thoughts and recipes from my kitchen!
 
Related Links:
  • Katherine Roberts Article Archive
  • Katherine Roberts Video Archive
  • Health & Fitness Main Page


    Katherine Roberts - Yoga For GolfersEditor'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

    Watch: Strong start, rough finish for Koepka

    By Golf Channel DigitalJune 21, 2018, 4:45 pm

    U.S. Open hangover? Not for Brooks Koepka. The two-time national champion has carried over his form and confidence from Shinnecock Hills to TPC River Highlands.

    Koepka began his round with a par at the par-4 10th and then reeled off four consecutive birdies, beginning at No. 11.


    And here is the capper at the 14th

    Koepka turned in 4-under 31. Here's more action from his opening nine holes.


    After a par at the first, Koepka added a fifth birdie of the day at the par-4 second.


    A bogey at the par-4 fourth dropped him to 4 under, but just one off the lead. That, however, sparked a wild ride to the finish line as he also bogeyed Nos. 5, 7 and 9, and birdied the sixth. It totaled to a second-nine, 2-over 37 and an overall score of 2-under 68.

    Getty Images

    Lyle going through 'scary' period in cancer recovery

    By Associated PressJune 21, 2018, 12:58 pm

    MELBOURNE, Australia – Jarrod Lyle's wife says the Australian golfer is struggling through a ''really scary'' period in his third battle with cancer.

    Lyle, 36, underwent a bone marrow transplant last December following a recurrence of acute myeloid leukemia.

    ''It's been 190 days since Jarrod's stem-cell transplant and we are going through a really rough patch at the moment,'' Briony Lyle wrote on jarrodlylegolf.com. ''I'm typing this blog on his behalf because he's not able to do it. Jarrod's not able to drive, struggles to prepare any food for himself, can't read stories to the girls and is not able to offer much help at all around the house.

    ''He is also starting to look like a very frail, sick person.''

    Briony Lyle added: ''We are both very aware of the amount of drugs and medication that has gone into Jarrod's body over the years but things are starting to get really scary at the moment. It looks as if this recovery is going to be the longest and hardest one so far.''

    Lyle has twice beaten acute myeloid leukemia, in 1998 and 2012, and was able to return to play professional golf.

    He made an emotional comeback to the golf course during the 2013 Australian Masters in Melbourne before using a medical exemption to play on the PGA Tour in 2015. He played four seasons on Tour, where he earned $1.875 million in 121 tournaments.

    Lyle has since returned to Australia permanently to be with Briony and daughters Lusi and Jemma.

    Getty Images

    Vermeer wins PGA Professional; 20 make PGA Championship

    By Associated PressJune 21, 2018, 12:42 pm

    SEASIDE, Calif. – Ryan Vermeer won the PGA Professional Championship on Wednesday, overcoming front-nine problems to top the 20 qualifiers for the PGA Championship.

    The 40-year-old Vermeer, the director of instruction at Happy Hollow Club in Omaha, Nebraska, closed with a 1-over 73 on the Bayonet Course for a two-stroke victory over Sean McCarty and Bob Sowards.

    The PGA Championship is in August at Bellerive in St. Louis.

    Three strokes ahead entering the day, Vermeer played the front in 4 over with a double bogey on the par-4 second and bogeys on the par-4 seventh and par-4 eighth. He rebounded with birdies on the par-5 10th and par-4 11th and also birdied the par-5 18th.


    Full-field scores from the PGA Professional Championship


    Vermeer finished at 5-under 283. The former University of Kansas player earned $55,000. He won the 2017 Mizuno Pro/Assistant Championship and finished ninth last year in the PGA Professional to qualify for PGA at Quail Hollow.

    McCarty had a 68, and Sowards shot 69. Sowards won the 2004 title.

    David Muttitt and Jason Schmuhl tied for fourth at 1 under, and 2012 and 2015 champion Matt Dobyns, Jaysen Hansen, and Johan Kok followed at even par.

    Marty Jertson, Brian Smock and Ben Kern were 1 over, and Zach Johnson, Craig Hocknull, Matt Borchert and 2016 winner Rich Berberian Jr. were 2 over. Nine players tied at 3 over, with Shawn Warren, 2017 champion Omar Uresti, 2014 winner Michael Block, Craig Bowden and Danny Balin getting the last five spots at Bellerive in a playoff. Balin got the final spot, beating Brian Norman with a par on the seventh extra hole after Norman lost a ball in a tree.

    Getty Images

    Berger more than ready to rebound at Travelers

    By Will GrayJune 20, 2018, 9:54 pm

    CROMWELL, Conn. – Daniel Berger hopes that this year he gets to be on the other end of a viral moment at the Travelers Championship.

    Berger was a hard-luck runner-up last year at TPC River Highlands, a spectator as Jordan Spieth holed a bunker shot to defeat him in a playoff. It was the second straight year that the 25-year-old came up just short outside Hartford, as he carried a three-shot lead into the 2016 event before fading to a tie for fifth.

    While he wasn’t lacking any motivation after last year’s close call, Berger got another dose last week at the U.S. Open when he joined Tony Finau as a surprise participant in the final group Sunday, only to shoot a 73 and drift to a T-6 finish.


    Travelers Championship: Articles, photos and videos


    “It was one of the best experiences of my professional golf career so far. I feel like I’m going to be in such a better place next time I’m in that position, having felt those emotions and kind of gone through it,” Berger said. “There was a lot of reflection after that because I felt like I played good enough to get it done Sunday. I didn’t make as many putts as I wanted to, but I hit a lot of really good putts. And that’s really all you can do.”

    Berger missed the cut earlier this month to end his quest for three straight titles in Memphis, but his otherwise consistent season has now included six top-20 finishes since January. After working his way into contention last week and still with a score to settle at TPC River Highlands, he’s eager to get back to work against another star-studded field.

    “I think all these experiences you just learn from,” Berger said. “I think last week, having learned from that, I think that’s even going to make me a little better this week. So I’m excited to get going.”