The Ultimate Hybrid Work-Out Week Two

By Katherine RobertsApril 26, 2007, 4:00 pm
Define the word hybrid is defined as something made up of a mixture of different elements.
In the true meaning of the word, this weeks sequence of exercises blends yoga exercises targeting strength, flexibility, balance, breathing and abdominal stability. In addition, we are using various types of flexibility conditioning including active elongation. In the hamstring stretch we move into the full range of motion of the stretch, engage the muscles around the joint, thus increasing the intensity of the stretch.
Developing a strong, flexible and stable lower body is critical for the generation of power and consistency in golf.
In the golf swing the transference of power is a sequence beginning in the feet and transferring up the legs to the hips, including gluts, trunk then the shoulders, arms, hands and club. If one or parts of this chain of events is compromised by an inefficient use of is power, inconsistent swing patterns will appear as well as a leak of power.
This series on yoga and cross training methodologies incorporates four pieces of fitness apparatus. Note: You can use resistance tubing and a stretching strap for this weeks exercises.
Note: EVERY golfer needs a balance ball and Yoga mat / Stretching mat. All these products are available on my website @
  • Golf Gym Power Swing Trainer (PST)
  • Golf Gym Balance Ball
    Here are a few guidelines:
    Breathing is essential for balance as well as getting maximum results. Exhale on the exertion segment of the exercise.Maintain a 90 degree angle at the knee joint ' do not allow the knee to move over the foot position.Always initiate your movement from the core. The arms follow the trunk, as in the golf swing.
    Here we go!
    Chair pose with PST: PAR, BIRDIE AND EAGLE Levels:
    Place the PST or resistance tubing in the door hinge slightly higher than chest height. Step away from the door until you have continuous resistance on the PST.
    PAR level: Place the feet wider than hip width apart.
    BIRDIE level: place the feet and knees together. Inhale deeply as you pull your navel towards your spine and sit back into the heels as if sitting back into a chair.
    Tip: You should be able to wiggle your toes as the majority of your weight is in your heels.
    Note: It is important that you maintain an upright upper body posture. This action strengthens the muscles of the back.
    On your exhalation, return to the starting position. Repeat ten times.

    Crescent lunge with golf club: PAR, BIRDIE AND EAGLE Levels:
    Step the right leg into a lunge position with the knee positioned at a ninety degree angle. Focus on bringing the quad parallel to the floor. Step the left leg behind you and lift the heel as high as possible. You will feel stretching in the toes and strengthening in the arch.

    Pull your navel into the spine, lift the ribcage off the waist and revolve the trunk so you are facing forward.
    Place the club in the left hand for balance. If you do not need the club place the hands on the waist or reaching to the ceiling.
    Inhale and bend deeply into the right leg, hold for a breath and on your exhalation return to the starting position. Repeat five to ten times and switch sides.
    Dynamic hamstring stretch with hip opener and twist: PAR, BIRDIE AND EAGLE Levels:
    Active elongation stretch:
    Bend the left knee and place the PST or resistance tubing around the left foot. Extend and place the right leg on the floor, flexing the right foot. Inhale deeply pressing your navel towards the spine. On the exhalation, extend the left leg, flexing the left foot. Repeat five times.

    Abdominal crunch:
    On your exhalation pull the upper body towards the left knee and hold for five deep breaths. Tuck your chin into your chest and press your ribcage towards your hips.

    Hip stretch:
    Bring your head to a resting position and place the PST in the left hand. Keep your right hip and right shoulder on the floor. Extend your left leg to the left focusing on the adductor and hip stretch. Hold for five breaths.
    Lumbar spine / glut stretch:
    Place the PST in the right hand, left shoulder is on the floor. Maintain a connection of the shoulder to the floor. Inhale and bring your left leg and hip over to the right side.
    Hold for five to ten breaths and switch sides.

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    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 or visit
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    'Hungover' Pepperell improbably in mix after 67

    By Rex HoggardJuly 22, 2018, 4:20 pm

    CARNOUSTIE, Scotland – Eddie Pepperell’s 11:40 a.m. tee time on Sunday at The Open was a tad early, and not just because the Englishman was heading out more than three hours before the leaders.

    Following a third-round 71 that dropped him eight strokes off the lead, Pepperell did what many golfers do after a less-than-stellar round – he drank.

    “Honestly, I was a little hungover. I won't lie. I had too much to drink last night,” said Pepperell, who said he went to bed on Friday at around 11:30 p.m. “I was so frustrated yesterday, that today was really, I wouldn't say a write-off, but I didn't feel I was in the golf tournament. Whether I shot 69 or 73 today, it wouldn't have been heartbreaking.”

    Pepperell was much closer to the former on Sunday, posting a round-of-the-day 67 to move to within one stroke of the lead held by multiple players as the leaders made the turn.

    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship

    Pepperell had just a single bogey on a blustery day at Carnoustie and closed his round with birdies at Nos. 14 and 17. It was one of just four rounds in the 60s on a course that had become increasingly difficult with each gust.

    With six players tied for the lead at 6 under par, including defending champion Jordan Spieth and Rory McIlroy, Pepperell planned to wait and see how the afternoon progressed.

    “The only hope I have is that it's Carnoustie, and the last three, four holes, even though they're downwind, still anything can happen with obviously pressure and all that sort of stuff out here,” he said. “So I'll have to hang around.”

    Getty Images

    Tiger Tracker: 147th Open Championship

    By Tiger TrackerJuly 22, 2018, 4:00 pm

    Tiger Woods is stalking his 15th career major championship trophy. Follow the action with our tracker to see if he can get it done at Carnoustie.

    Getty Images

    Pros melting down on Twitter as they watch Tiger

    By Grill Room TeamJuly 22, 2018, 3:42 pm

    Tiger Woods mounted a final-round charge and took the outright lead at Carnoustie on Sunday.

    His fellow pros have been watching and tweeting like your average fans.

    We're compiling their missives below:

    Getty Images

    Watch: Full replays of The Open coverage

    By Golf Channel DigitalJuly 22, 2018, 11:00 am

    NBC Sports and Golf Channel are showcasing nearly 50 hours of live coverage of the 147th Open. Missed anything? Well, you can catch up right here. Click on the links below for replays from Carnoustie, broken down into daily segments:

    Saturday, Day 3 (Times ET)

    7AM-3PM (Watch): Jordan Spieth fired 65 to move into a three-way share of the 54-hole lead, while Tiger Woods (66) played his way into contention. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Rickie Fowler and Thorbjorn Olesen.

    4:30-7AM (Watch): Sunny skies and birdies were on the menu early in Round 3, as Justin Rose made his way around Carnoustie in 64 strokes. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Henrik Stenson and Bryson DeChambeau.

    Friday, Day 2 (Times ET)

    8:20AM-3PM (Watch): As the skies cleared on Friday afternoon, defending champion Jordan Spieth made a run to try and regain the claret jug. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Jordan Spieth, Justin Rose and Kiradech Aphibarnrat.

    1:30-8:20AM (Watch): On a rainy Friday morning at Carnoustie, Rory McIlroy shot 69 to reach 4 under, while Zach Johnson fired a 67 for the early lead. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Brooks Koepka, Ian Poulter and Cameron Smith.

    Thursday, Day 1 (Times ET)

    Noon-4PM (Watch): Tiger Woods was up and down in the afternoon, as winds picked up a little and no one could catch Kevin Kisner. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Woods, Russell Knox and Hideki Matsuyama.

    1:30-8:25AM (Watch): Defending champion Jordan Spieth got off to a good start, while Kevin Kisner (66) set the early pace. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Rickie Fowler, Jon Rahm and Chris Wood.