30 Days to Better Golf - Workout 6 - Week 2

By Kelly BlackburnMarch 20, 2009, 4:00 pm
Welcome to week two of our sixth 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 PowerCord, a great tool to work on strength for your swing! You can order one from the Pro Shop to get started! You can view all 30 Days to Better Golf workouts.
 
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 clubhead 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 three times a week for maximum results!
 
Grab your PowerCord and lets get started!
 
POWER LUNGE


Place one foot center of the tubing and place the opposite foot back. Raise the tubing to shoulder height to increase tension. Bending the knees, slowly descend downward being careful not to move forward over the front knee. It should take you to the count of 4 to get to a comfortable lunge position. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. Repeat the same for the opposite side.
 
Tip: Count slowly. Example: 1:1,000 / 2:1,000 / 3:1,000 / 4. Ive worked with some that count so quickly, they might as well be counting by 2s! Remember the slower you do it the better the benefit!


 
Recommended Reps:
Par Level:8-10 reps
Birdie Level:12-15 reps
Eagle Level:18-20 reps

 
POWER BICEP CURL


Place both feet on the tubing to create resistance. Keeping your elbows toward your side place the forearms in a position parallel to the ground with the palms upward. Slowly curl the tube upward keeping the bicep muscle flexed. It should take you to the count of 4 to curl upward. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat.



Recommended Reps:
Par Level:8-10 reps
Birdie Level:12-15 reps
Eagle Level:18-20 reps

 

 

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.
  • Getty Images

    Z. Johnson looks to end victory drought at Valero

    By Will GrayApril 21, 2018, 10:45 pm

    Nearly three years after his most recent victory, Zach Johnson has a chance to get back into the winner's circle at the Valero Texas Open.

    Johnson started the third round at TPC San Antonio with a share of the lead, and he maintained that position after closing out a 4-under 68 with a birdie on the final hole. At 13 under, he is tied for the lead with Andrew Landry and one shot clear of Trey Mullinax as he looks to win for the first time since The Open in 2015.

    "Different wind today. Misjudged some numbers, misjudged some wind, made some bad swings, all of the above," Johnson told reporters. "But truthfully, I mean my short game was actually pretty good, my putting was great. I missed some putts but I hit some really good ones, hit some lines and I gave myself opportunities, especially on the back side."

    Johnson started slowly, making the turn in even-par 36, before carding four birdies on the inward half. It was a microcosm of his week at TPC San Antonio, where Johnson is even through three trips across the front nine but has played the back nine in 13 under while picking up more than six strokes on the field in strokes gained: putting.

    Johnson won this event in both 2008 and 2009 when it was held at nearby La Cantera, but he has only cracked the top 10 once since it shifted venues in 2010. But facing off in the final group against two players who have yet to win on the PGA Tour, the veteran hopes to capitalize on his back-nine prowess this week in order to deliver career win No. 13.

    "I've got to do exactly what I did on the back side, and that was give myself opportunities on every hole," Johnson said. "I'm putting great, I'm seeing the lines well, my caddie's reading the greens well. So it's just a matter of committing and executing down the stretch."

    Getty Images

    Mullinax fires course-record 62 at Valero

    By Will GrayApril 21, 2018, 9:01 pm

    Trey Mullinax surged into contention during the third round of the Valero Texas Open, shooting a 10-under 62 that set a new course record on the AT&T Oaks Course at TPC San Antonio.

    Mullinax started the day seven shots off the pace, but his sizzling round left him alone in third place through 54 holes, one shot off the lead. The former Alabama standout caught fire on the back nine, shooting a 7-under 29 despite a bogey after chip-ins for eagle on No. 14 and birdie on No. 16 to go along with an eagle on the home hole.

    "It's probably one of the best rounds I've ever had," Mullinax told reporters. "To go out there and shoot 62 on a hard golf course is really good."

    Mullinax appeared headed for a missed cut after a 74 in the opening round, but he bounced back with a second-round 68 to earn a weekend tee time and his third-round score broke the previous course record of 63 held by multiple players.


    Full-field scores from the Valero Texas Open

    Valero Texas Open: Articles, photos and videos


    The 25-year-old finished 137th in FedExCup points last season, leaving him with only conditional status this season. His lone top-10 finish of the year came at the Valspar Championship, where he survived a Monday qualifier and went on to tie for eighth, and this marks only his third start since the AT&T Pebble Beach Pro-Am in February.

    "Obviously I would like to play a little more, but the tournaments I get in, I'm really excited about playing golf," Mullinax said. "I've loved every start I've gotten, and I'm very thankful to be in the position I'm in."

    Mullinax holed a putt to clinch a national title for the Crimson Tide in 2014, and he finished T-9 at last year's U.S. Open at Erin Hills. But success has been fleeting among the professional ranks, meaning Sunday's opportunity to notch a career-best finish or breakthrough victory is nothing short of enticing.

    "I'm sure you'll be nervous," Mullinax said. "To have a chance to win or just go play good golf is what I came here for, so that's what I'm going to do."

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    Quiros maintains one-shot lead through 54 in Morocco

    By Associated PressApril 21, 2018, 7:46 pm

    RABAT, Morocco - A birdie on the last hole gave Alvaro Quiros a one-shot lead after three rounds of the Trophee Hassan II.

    Quiros' birdie on No. 18 allowed the Spanish golfer to sign for an even-par 72 on Saturday to stay at 7-under par overall and clear of four players in second place.

    South African pair Erik van Rooyen and Christiaan Bezuidenhout, France's Alexander Levy, and Finland's Mikko Ilonen were just a shot behind at 6 under heading into the final day at Royal Golf Dar Es Salam in Rabat.

    Quiros is a seven-time winner on the European Tour, but went six years without a victory until last year with his triumph at the Rocco Forte Open in Italy.


    Full-field scores from the Trophee Hassan II


    He's seeking a wire-to-wire victory in Morocco after sharing the first-round lead with Bradley Dredge before taking it outright on Day 2.

    Quiros had an on-off day in the third round - he said it was ''suddenly great shot, suddenly not so good'' - and carded four birdies and four bogeys to come out even and still hold on to his lead.

    Van Rooyen shot 71, Bezuidenhout 68, Levy a 69, and Ilonen the best round of the week so far with his 6-under 66.

    Ilonen had seven birdies and just a single bogey - on his first hole - to leap 23 places up the leaderboard and into contention for a first tour title since 2014 when he won the World Match Play Championship.

    Getty Images

    M. Jutanugarn eyeing first win with L.A. Open lead

    By Associated PressApril 21, 2018, 1:50 am

    LOS ANGELES - Moriya Jutanugarn took the lead into the weekend at the Hugel-JTBC L.A. Open in her latest bid to join younger sister Ariya as an LPGA winner.

    Moriya Jutanugarn shot a bogey-free 5-under 66 on Friday at Wilshire Country Club to get to 8-under 134 in the LPGA Tour's first event in Los Angeles since 2005. The 23-year-old from Thailand started fast with birdies on the par-5 second, par-4 third and par-3 fourth and added two more on the par-4 11th and par-5 13th.

    Ariya Jutanugarn has seven LPGA victories.

    Marina Alex was second after a 68.


    Full-field scores from the Hugel-JTBC Open


    So Yeon Ryu was 6 under after a 69, and fellow South Korean players Inbee Park(71) and Eun-Hee Ji (69). Park was the first-round leader at 66. Lexi Thompsonwas 3 under after a 71.

    Top-ranked Shanshan Feng followed her opening 74 with a 67 to get to 1 under.

    Ariya Jutanugarn (71) was even par, and Michelle Wie (70) was 1 over. Brooke Henderson, the Canadian star who won last week in Hawaii, had a 79 to miss the cut.