30 Days to Better Golf - Workout 4 - Week 2

By Kelly BlackburnJanuary 15, 2009, 5:00 pm
Workout 4
Week 2

 
Welcome to the second week of our fourth 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 fourth 30-days features the Stability Ball. When you incorporate the stability ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the core muscles of the body. Stability balls are readily available at most sporting goods stores or you can order one from the 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!
 

Grab your Stability Ball and lets get started!
 
When using a stability ball it is important to follow these guidelines. They will ensure that you are performing the exercises safely and you are getting the most benefit from every repetition.
 
1.Move in a slow, controlled manner.
2.Maintain proper form with a neutral/pain-free trunk and neck position.
3.Exhale upon exertion, inhale on return to start position of each repetition- this encourages trunk abdominal control and trunk stabilization.
4.Move through full available range of motion each repetition.
5.Avoid painful ranges of motion, postures, and positions.
When performing the stretching exercises outlined in the training programs, follow these simple rules.
1.Hold each stretch for 30 seconds and repeat 2-3 times on each side.
2.Alternate stretches to each side to allow proper rest period.
3.NEVER bounce while stretching.
4.Stretch to the point of slight discomfort, but NEVER to pain.
5.Maintain proper form to attain an effective stretch.
6.Remember to maintain proper breathing
 
BACK EXTENSION
 
Start: Sit on the ball with your fingertips supporting your back and head.
Action: Slowly walk the feet out until the upper back is lying on the ball.
Finish: Once you have reached a good stretch hold for 30 seconds. Slowly return to the start position and repeat.
Tip: If you find it difficult to maintain balance on the ball, spread your feet apart to just under the width of your shoulders. Your goal will be to execute the stretch with your feet together!
 

 

 
CHEST STRETCH
 
Start: Sit on the ball with your fingertips supporting your back and head.
Action: Slowly walk the feet out until the upper back is lying on the ball.
Finish: Once you have reached a stable position drop both arms out to the side and hold for 30 seconds. Slowly return to the start position and repeat.
Tip: If you find it difficult to maintain balance on the ball, spread your feet apart to just under the width of your shoulders. Your goal will be to execute the stretch with your feet together!
 

 

 

 
Remember to repeat each exercise two times. As we add new exercise each week you will also include the exercise from the week(s) prior.
 

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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