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Fit For 18 Holes - Recap

Welcome to the recap of our series Fit for 18 Holes! With my golf fitness classes you can improve your golf game and increase your fitness level! For this series we are using a weighted club for the dynamic warm up, a regular iron, driver or golf cart for the on course exercises. When you incorporate these exercises while playing, you improve flexibility and decrease the risk of injury associated with your golf swing. The weighted club can be purchased in the Pro Shop.
Take these simple steps before the first tee:
Step 1: Do a dynamic warm up with the weighted club before the practice range. (See the Dynamic series in Kellys archive on The Golf Channel)
Step 2: Continue the flexibility exercises starting at the tee box of the 2nd hole while you await your turn to tee off. You will have 2 exercises for every other tee box or you can choose to do one exercise for every tee box.
Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will have a new exercise to perform along with the exercise from weeks prior. Execute each stretch to a comfortable position and hold for 20-30 seconds.
Step 4: Perform the exercise upon approaching the next tee box to stay flexible and injury free for maximum results!
Lets get started!
Week 1
CLUB - Backswing & Follow through Rotation
CART - Hamstring Stretch
Week 2
CLUB - Shoulder Rotation
CART - Quadricep Stretch
Week 3
CLUB - Calf Stretch
CART - Upper Back/Rear Deltoid
Week 4
CLUB - Oblique Stretch
CART - Chest & Shoulder
Week 5
CLUB - Oblique Stretch
CART - Forearm Stretch
Week 6
CLUB - Cross Hip Stretch
CART - Hip Flexor Stretch
Week 7
CLUB - Takeaway Shoulder Stretch
CART - Takeaway Shoulder Stretch
Week 8
CLUB - Torso Rotation Stretch
CART - Calf Stretch
Week 9
CLUB - Hamstring Stretch
CART - Hamstring Stretch
Week 10
CLUB - Shoulder/Upper Back Stretch
CART - Shoulder Stretch
Week 11
CLUB - Adductor Stretch
CART - Torso Stretch
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 Visit to learn more about health and fitness for golf.