30 Days to Better Golf - Workout 2 - Week 2

By Kelly BlackburnNovember 19, 2008, 5:00 pm
Workout 2

Week 1

 
Welcome to the first week of our second 30 day series, 30 Days to Better Golf. This series features a variety of products that are easy to store, compact to travel with and lightweight. The concept is to offer you a different workout every 30 days to prevent boredom and increase your enthusiasm to get fit for your game! Our second 30 days features the BOSU Trainer and Power ball. The weighted ball is 4 pounds and compact to hold in the palm of your hand. Its gel like shell allows you to grip the ball using an isometric method which helps to increase strength in the hands and forearms. This helps with your club control! When you incorporate the Bosu balance ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the core muscles of the body. Both can be purchased in the Golf Fitness Pro Shop.
 
Heres a list of our goals for every 30 day workout:
 
1)Strengthen the shoulder girdle for more stability at the top of your back swing
2)Strengthen the trunk which is critical in making an effective turn
3)Strengthen the core muscles for better balance
4)Strengthen the forearms and wrists for better club control
5)Strengthen the upper arms for added distance off the tee
6)Strengthen the hip girdle for more power off the tee
7)Strengthen the upper legs for improved balance during your swing
8)Strengthen the lower legs for more push-off power in the downswing
9)Improve flexibility to lower the risk of injuries and improve range of motion
10)Increase flexibility of the shoulder girdle for more stability at the top of your back swing
11)Increase flexibility of the upper legs for improved balance during your swing
12)Increase flexibility of your hip girdle for more power and club head speed
13)Increase flexibility of the lower legs for more push-off power in the downswing
14)Increase the flexibility of the trunk which is critical in making an effective turn
15)Increase the flexibility of the forearms and wrists for better club control
16)Ultimately increase your overall fitness level and reduce your handicap!
 
Take these simple steps before beginning:
 
Step 1: To determine your current fitness level, take the Fitness Analyzer at KellyBlackburn.com
Step 2: Print a copy of the training log.
Step 3: Each week you will receive new exercises. This is a progressive workout which means that every week you will perform the new exercises along with the exercises from weeks prior.
Step 4: Perform the workout 3 times a week for maximum results!
 
Increase core strength, balance and power behind the ball. BOSU Balance Trainer helps to strengthen and coordinate your body including the muscles that you don't see. BOSU Balance Trainer targets the core muscles of your body-those muscles around your abdominal and back area-
 
Grab your BOSU Trainer & Power ball and lets get started!
 
Balanced Knee Lift
 
Place both feet center of the Bosu dome gripping the power ball in one hand. Flex the abdomen, and lift the arm holding the ball overhead while lifting the knee of the opposite leg. Return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.


 
Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

 
Abductor/Front Lateral Press
 
Place both feet center of the Bosu dome gripping the power ball in one hand. Flex the abdomen and gluteals, and lift the arm holding the ball to shoulder height while lifting the opposite leg outward. Return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.
 

 
Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

 
OBLIQUE
 
Position one side of your torso on the dome with your bottom leg bent and the top leg straight. Place one hand behind your head and the other on your opposite shoulder. Squeeze the muscles in the side of your torso to bring your shoulder towards your right hip Hold for a 4 second count and slowly return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.
 

 
Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

 
Balanced Power Squat
 
Place one foot atop the Bosu, the opposite on the floor and hold the power ball at shoulder height. Bending the knees slowly descend to a squat position as though you were sitting back in a chair. As you start to ascend press the foot atop the Bosu to propel yourself to place both feet atop the dome. Again descend to a squat position atop the dome. Exit to the opposite side and continue to repeat the action until you have reached the recommended number of reps.
 



 
Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps

 

Click here for training aids from the Golf Fitness Pro Shop!

 
Related Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    Kelly Blackburn Health & FitnessEditor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 13 years. Kelly welcomes your email questions and comments, contact her at BlackburnOnTour@aol.com. Visit KellyBlackburn.com to learn more about health and fitness for golf.
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    Twice winner Kizzire on missing U.S. Open: 'Fuel to my fire'

    By Will GrayJune 19, 2018, 5:59 pm

    CROMWELL, Conn. – Based on recent form, there likely wasn’t a more decorated player watching last week’s U.S. Open from home than Patton Kizzire.

    Kizzire is in the midst of a breakthrough season that has already included two wins: a maiden victory at the OHL Classic at Mayakoba in November, and a marathon playoff triumph over James Hahn at the Sony Open in January. While those titles got him into the Masters and the PGA Championship, they didn’t mean an exemption to Shinnecock Hills.

    Kizzire got as high as 51st in the world rankings after his win in Honolulu, but his game started to turn shortly thereafter. A T-12 finish at the WGC-Mexico Championship is his lone top-25 finish in 12 starts since his Sony victory, and he missed four straight cuts from the Masters to The Players Championship.


    Travelers Championship: Articles, photos and videos


    The U.S. Open grants exemptions to the top 60 in the world at two different cutoff points close to the tournament. But in the midst of a cold streak, Kizzire was 63rd and 65th at each of those deadlines. He attempted to earn a spot at sectional qualifying in Columbus, only to find that his score of 5 under was one shot too many.

    “I guess just adding a little fuel to my fire, adding insult to injury,” Kizzire said. “Just to have narrowly missed several different ways of qualification was disappointing. But I just tried to spin it as a positive. I got two weeks off, and I did watch those guys struggle a little bit. I wasn’t struggling at home, we’ll just say that.”

    Kizzire hopes to put the disappointment behind him this week at the Travelers Championship, where he finished T-53 a year ago. And while his pair of trophies didn’t get him a tee time last week – or guarantee him a berth in The Open next month – they put him in prime position to make the season-ending Tour Championship, which would mean spots in the first three majors of 2019.

    The combination of two recent wins and a ranking outside the top 60 isn’t one that comes up often on Tour, but Kizzire maintains a balanced perspective as he looks to get back to playing the kind of golf that will ensure he doesn’t miss any more majors in the near future.

    “If I would have played better in between the U.S. Open and my last win, I would have gotten in. So my play was the reason I wasn’t in,” Kizzire said. “You certainly could look at it and say, ‘This guy’s got two wins, he should be in.’ But I’m not making too much of it.”

    Getty Images

    Masters, Players and U.S. Open champs grouped at Travelers

    By Will GrayJune 19, 2018, 5:50 pm

    CROMWELL, Conn. – Fresh off a second straight U.S. Open victory, Brooks Koepka is getting right back to work at the Travelers Championship.

    Koepka has stood by his commitment to tee it up at TPC River Highlands, becoming the first U.S. Open champ to play the following week on the PGA Tour since Justin Rose played the Travelers after his 2013 win at Merion. Koepka will play the first two rounds alongside Masters champ Patrick Reed and Webb Simpson, who captured The Players Championship last month.

    Here’s a look at some of the other marquee, early-round groupings for a star-studded field outside Hartford (all times ET):

    7:50 a.m. Thursday, 12:50 p.m. Friday: Jason Day, Xander Schauffele, Daniel Berger

    Day is making his second straight Travelers appearance, having missed the cut both last year in Cromwell and last week at Shinnecock Hills. He’ll be joined by reigning Rookie of the Year Schauffele and Berger, who took home ROY honors in 2015 and last year was on the losing end of Jordan Spieth’s playoff dramatics at this event.


    Travelers Championship: Articles, photos and videos


    8 a.m. Thursday, 1 p.m. Friday: Brooks Koepka, Patrick Reed, Webb Simpson

    Koepka is making his third tournament appearance overall, but his first since a T-9 finish in 2016, before he had either of his two U.S. Open trophies. Reed has become a regular at this event and enters off a fourth-place showing on Long Island, while Simpson cruised to victory last month at TPC Sawgrass and tied for 10th last week.


    12:50 p.m. Thursday, 7:50 a.m. Friday: Jordan Spieth, Marc Leishman, Russell Knox

    This was the tournament that turned things around last year for Spieth, who took home the title in his debut thanks to one of the most dramatic shots of the year in a playoff against Berger. He’ll start his title defense alongside a pair of past champs, as Leishman won here for his first Tour title back in 2012 and Knox was a winner two years ago when the tournament was played in August.


    1 p.m. Thursday, 8 a.m. Friday: Bubba Watson, Rory McIlroy, Justin Thomas

    This group should get plenty of attention in the early rounds, with Thomas entering as the highest-ranked player in the field at No. 2 and joined a pair of players who will launch drives all across TPC River Highlands. Watson has feasted on this layout, winning in both 2010 and 2015 among five top-10 finishes, while McIlroy tied for 17th last year in his tournament debut but missed the cut last week at Shinnecock.

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    Travelers Championship: Tee times, TV schedule, stats

    By Golf Channel DigitalJune 19, 2018, 5:30 pm

    There will be plenty of star power this week in Hartford as the PGA Tour moves north for the Travelers Championship. Here is the key info for this week's event.

    How to watch:

    Thursday, Rd. 1: Golf Channel, 3:30-6:30PM ET; live stream: https://www.golfchannel.com/pgastream

    Friday, Rd. 2: Golf Channel, 3:30-6:30PM ET; live stream: https://www.golfchannel.com/pgastream

    Saturday, Rd. 3: Golf Channel, 1-2:45PM ET; live stream: https://www.golfchannel.com/pgastream; CBS, 3-6 p.m.

    Sunday, Rd. 4: Golf Channel, 1-2:45PM ET; live stream: https://www.golfchannel.com/pgastream; CBS, 3-6 p.m.


    Purse: $7 million

    Course: TPC River Highlands (par 70, 6,841 yards)

    Defending champion: Jordan Spieth. Defeated Daniel Berger with a birdie on the first playoff hole.


    Notables in the field

    Jordan Spieth

    • Missed last two cuts (the Memorial, U.S. Open) entering this week

    • 188th on PGA Tour in strokes gained: putting (4th in strokes gained: tee to green)

    • Only player to win Travelers Championship back-to-back: Phil Mickelson (2001-02)


    Brooks Koepka

    • Making third career start in Travelers Championship (last start: T-9 in 2016)

    • First player to play Travelers week after U.S. Open win since 2013 (Justin Rose)

    • First player to win U.S. Open back-to-back since 1988-89 (Curtis Strange)


    Justin Thomas

    • Fifth career start in this event (MC, T-3, MC last three years)

    • Second on PGA Tour this season in strokes gained: tee to green (+1.49)


    Rory McIlroy

    • Second career start in Travelers Championship (T-17 last year)

    • Missed cut last week at U.S. Open (shot 80 in opening round)


    Jason Day

    • Fourth career start in Travelers Championship (best finish: T-18 in 2014)

    • Leads PGA Tour in strokes gained: putting this season


    Patrick Reed

    • Earned second-most world ranking points of any player in 2018

    • Finished fourth at U.S. Open last week (three shots behind Koepka)

    Getty Images

    Day 'disappointed' in USGA's handling of course, Phil

    By Will GrayJune 19, 2018, 5:16 pm

    CROMWELL, Conn. – Jason Day had the weekend off following a missed cut at the U.S. Open, but that didn’t prevent the Aussie from keeping an eye on all the drama that unfolded at Shinnecock Hills.

    The former world No. 1 found it “disappointing,” – with “it” being both the deterioration of a major championship setup and the fallout from Phil Mickelson’s putter slap during the third round.

    Day is hoping to bounce back from an early exit at this week’s Travelers Championship, but before turning his attention to TPC River Highlands he shared that the brunt of his disappointment stemmed from the USGA’s inability to keep Shinnecock playable during the third round and their subsequent decision to water it down for the tournament’s conclusion.

    “It’s more the course, about how they set it up. Because Saturday was a total, it was like two different golf courses, practically, on the greens Saturday versus Sunday,” Day said. “I just wish they would leave it alone and just let it go. Not saying to let the greens go and let them dry out and make it unfair, I’m just saying plan accordingly and hopefully whatever the score finishes, it finishes, whether it’s under par or over par.”


    Travelers Championship: Articles, photos and videos


    But Day’s frustration also tied back to Mickelson’s head-turning decision to hit a moving ball on the 13th green during the third round, and the USGA’s subsequent ruling that the actions merited a two-shot penalty but not a disqualification.

    “It’s obviously disappointing to see what Phil did,” he said. “I think a lot of people have mixed reviews about what he did.”

    USGA officials explained over the weekend that Mickelson’s actions explicitly fell under Rule 14-5, which called for a two-shot addition and turned his score of 8 into a 10, rather than Rule 1-2 or Rule 33-7 that could have resulted in disqualification for a “serious breach” of the rules.

    Day felt it was unfortunate that all of Saturday’s drama deflected attention from a world-class performance from Brooks Koepka en route to a successful title defense, but when it comes to the handling of the Mickelson controversy he believes the USGA could have made good use of a mulligan.

    “It’s just unfortunate that it happened at the USGA’s tournament, where they enforce the rules, like the R&A. And I think they may have, they probably should have enforced a different outcome for Phil,” Day said. “But it is what it is. It’s done. It’s just disappointing that that is overshadowing the winner of the whole week. I think if they had it back again, they may have chosen a different outcome.”