30 Days to Better Golf - Workout 5 - Week 3

By Kelly BlackburnFebruary 24, 2009, 5:00 pm
Welcome to Week 3 of our fifth workout 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! This workout series features the GolfGym a great tool to work on strength for your swing! You can order one from the Pro Shop to get started!
 

 
Heres a list of our goals for every 30 day workout:
 
1)Strengthen the shoulder girdle for more stability at the top of your backswing
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 GolfGym and lets get started!

 
STANDING ROW
 

 
Start: Place one foot in the loop, hold the training grip in both hands and place your feet shoulder width apart.
 
Action: Bend the elbows and slowly raise the arms upward.
 
Finish: Hold at shoulder height for a few seconds and repeat 8-10 times.
 
Tips: Strengthen the upper back for more stability at the top of your back swing.
 
SIDE BEND
 

 
Start: Place one foot in the loop, hold the training grip in one hand and place your feet shoulder width apart.
 
Action: Bend at the waist and slowly lean to one side.
 
Finish: Hold for a few seconds and repeat 8-10 times. Do the same for the opposite side.
 
Tips: Strengthen the obliques for stronger abs at address.
 

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

 
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    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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    Full-field scores from the Dominion Energy Charity Classic


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    Full-field scores from the Andalucia Valderrama Masters


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