30 Days to Better Golf - Workout 6 - Week 3

By Kelly BlackburnMarch 27, 2009, 4:00 pm
Welcome to week three 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 UPRIGHT ROW


Place both feet center of the tubing and spread to shoulder width to create resistance. Bending the elbows, slowly raise the handles to just above the chest. It should take you to the count of 4 to get to a comfortable upright row position. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat.
 
This exercise strengthens the back which assists with proper swing alignment.
 
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 slowly the better the benefit!


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

 
POWER REAR DELTOID


Place one foot on the tubing close to the handle to create resistance and place the opposite foot back for balance. Place one hand atop the knee for stability. Keeping your elbow slightly bent, slowly raise the tube upward to shoulder height. 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. Repeat to the opposite side. This exercise strengthens the shoulder girdle for more stability at the top of your backswing.



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 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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