12 Weeks to Better Golf - Week 5

By Kelly BlackburnDecember 29, 2003, 5:00 pm
Congratulations you are close to half way through 12 weeks to better health! If you are just joining us please take the Golf Fitness Analyzer. Once you have determined your results from the analyzer, print the fitness chart so that you can note your progress. You can view weeks 1through 4 at the end of this article for a variety of exercises. Your goal will be to complete the workout 2-3 days a week.
 
Remember, its very important that on your off days you do a swing training drill workout. As your body changes, so will your tempo and timing if you do not continue to swing a club. Go to the fitness pro shop and order the weighted swing trainer that comes with an easy to follow video that will keep your tempo and timing in check as we make positive changes to your body!
 
LEGS

Legs

The inner thigh (adductor) is crucial to the golf swing because it is part of the hip girdle which helps generate power in your swing. Taking the Stretch Trainer, sit upright and place the soles of your feet together. Wrap the center strap under your feet and gently pull your heels towards the groin area. Hold and repeat.
 
BACK

BackBack

Lie face down with your legs extended, arms bent and close to your rib cage for support. Flex your gluteal muscles (buttocks) and lift one leg as high as possible keeping it straight. Slowly return to the start position. Repeat and do not let your foot rest on the floor.
 
BICEP

ArmArm

Stand with the weights at your side you can work either one arm at a time or both together. Be sure to work both arms equally and give equal time to stretching both arms. In this exercise, the hands are rotated palms-facing your hips.
 
WRIST & FOREARM

Because the repetitive pronation (rotation of the arm to a palms down position) and supination (rotation of the arm to a palms up position) of the arms during the golf swing can inflame the tendons in the elbows and wrists, a simple exercise to strengthen those flexor muscles and prepare them for the swing is in order. This exercise requires your weighted swing trainer.
 
Health & Fitness:  Pronation & SupinationHealth & Fitness:  Pronation & Supination

Hold the club straight up in the air and slowly rotate your hand to a palm up position until the club is parallel to the ground.
Health & Fitness:  Pronation & Supination

Slowly return to the start position and then rotate to the opposite side with the hand in a palm down position. Repeat the exercise for one minute and then switch to the other hand.
 
ABDOMINALS

AbdominalsAbdominals

If you have an ab roller (a training device that holds your head and shoulders in place as you exercise your abdominal region), lie flat on your back with your knees bent and to one side on the floor, grab the ab roller, and crunch your abdominal muscles, rocking forward and tightening your abs. If you dont have an ab roller, placing your hands behind your head and keeping your neck straight while crunching your abdominal muscles achieves the same results.
 

Click here for training aids needed to start your 12-week program!

 
Related Links:
  • 12 Weeks to Better Golf - Workout Recap
  • 12 Weeks to Better Golf - Week 1
  • 12 Weeks to Better Golf - Week 2
  • 12 Weeks to Better Golf - Week 3
  • 12 Weeks to Better Golf - Week 4
  • Health & Fitness Main Page
     
  • Getty Images

    Van Rooyen holes putt after ball-marker ruling

    By Ryan LavnerJuly 20, 2018, 4:50 pm

    CARNOUSTIE, Scotland – Erik van Rooyen was surveying his 10-footer for par, trying to get a feel for the putt, when his putter slipped out of his hand and dropped onto his ball marker.

    The question, then, was whether that accident caused his coin to move.

    The rules official looked at various camera angles but none showed definitively whether his coin moved. The ruling was made to continue from where his coin was now positioned, with no penalty.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    This was part of the recent rules changes, ensuring there is no penalty if the ball or ball maker is accidently moved by the player. The little-used rule drew attention in 2010, when Ian Poulter accidentally dropped his ball on his marker in Dubai and wound up losing more than $400,000 in bonus and prize money.

    After the delay to sort out his ruling Friday, van Rooyen steadied himself and made the putt for par, capping a day in which he shot even-par 71 and kept himself in the mix at The Open. He was at 4-under 138, just two shots off the clubhouse lead.

    “I wanted to get going and get this 10-footer to save par, but I think having maybe just a couple minutes to calm me down, and then I actually got a different read when I sat down and looked at it again,” he said. “Good putt. Happy to finish that way.”

    Getty Images

    Lyle birdies last hole in likely his final Open start

    By Ryan LavnerJuly 20, 2018, 4:32 pm

    CARNOUSTIE, Scotland – If this was Sandy Lyle’s final Open appearance, he went out in style.

    Playing on the final year of his automatic age exemption, the 60-year-old Scot buried a 30-foot birdie on the last hole. He missed the cut after shooting 9-over 151 over two rounds.

    “I was very light-footed,” he said. “I was on cloud nine walking down the 18th. To make birdie was extra special.”


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Lyle, who also won the 1988 Masters, has missed the cut in his last eight majors, dating to 2014. He hasn’t been competitive in The Open since 1998, when he tied for 19th.

    To continue playing in The Open, Lyle needed to finish in the top 10 here at Carnoustie. He’d earn a future exemption by winning the Senior British Open.

    “More punishment,” he said.

    Getty Images

    DJ, Thomas miss cut at Open; No. 1 up for grabs

    By Ryan LavnerJuly 20, 2018, 3:35 pm

    CARNOUSTIE, Scotland – The top two players in the world both missed the cut at The Open, creating the possibility of a shakeup at the top of the rankings by the end of the weekend.

    Dustin Johnson became the first world No. 1 since Luke Donald in 2011 to miss the cut at the year’s third major.

    Johnson played solidly for all but the closing stretch. Over two rounds, he was 6 over par on the last three holes. He finished at 6-over 148.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Thomas added to what’s been a surprisingly poor Open record. Just like last year, when he struggled in the second round in the rain at Royal Birkdale, Thomas slumped to a 77 on Friday at Carnoustie, a round that included three consecutive double bogeys on Nos. 6-8. He finished at 4-over 146.

    It’s Thomas' first missed cut since The Open last year. Indeed, in three Open appearances, he has two missed cuts and a tie for 53rd.  

    With Johnson and Thomas out of the mix, the No. 1 spot in the rankings is up for grabs this weekend.

    Justin Rose, Brooks Koepka and Jon Rahm all can reach No. 1 with a victory this week.

    Getty Images

    TT Postscript: Woods (71) makes cut, has work to do

    By Tiger TrackerJuly 20, 2018, 3:32 pm

    CARNOUSTIE, Scotland – Here are a few things I think I think after Tiger Woods shot a second consecutive even-par 71 Friday in the second round. And yes, he made the cut:

    • Tiger said all 71s are not created equal. On Thursday, he made three birdies and three bogeys. On Friday, he made four birdie and four bogeys. Which round was better? The first. His theory is that, despite the rain, conditions were easier in the second round and there were more scoring opportunities. He didn't take advantage.

    • This is the first time since the 2013 Open at Royal Lytham & St. Annes that Tiger shot par or better in each of the first two rounds of a major. That’s quite a long time ago.

    • Stat line for the day: 11 of 15 fairways, 13 of 18 greens, 32 total putts. Tiger hit one driver and two 3-woods on Thursday and four drivers on Friday, only one which found the fairway. An errant drive at the second led to him sniping his next shot into the gallery

     


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    • In his own words: “I could have cleaned up the round just a little bit. I got off to not exactly the best start, being 2 over through three, but got it back. The golf course was a little bit softer today, obviously. It rains, and we were able to get the ball down a little bit further, control the ball on the ground a little bit easier today, which was nice.”

    • At some point Tiger is going to have to be more aggressive. He will be quite a few shots off the lead by day’s end and he'll have a lot of ground to make up. Hitting irons off the tee is great for position golf, but it’s often leaving him more than 200 yards into the green. Not exactly a range for easy birdies.

    • Sure, it’s too soon to say Tiger can’t win a fourth claret jug, but with so many big names ahead of him on the leaderboard, it’s unlikely. Keep in mind that a top-six finish would guarantee him a spot in the WGC: Bridgestone Invitational in two weeks. At The Players, he stated that this was a big goal.

    • My Twitter account got suspended momentarily when Tiger was standing over a birdie putt on the 17th green. That was the most panicked I’ve been since Tiger was in contention at the Valspar.