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Fit For 18 Holes - Week 3

Welcome to week 3 of our new 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. If you are just joining us, see week 1-2 to catch up!
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!
Tee #4
Calf Stretch

Hold your club in front of you with the clubhead facing you to prevent slipping. Place one foot back behind you with the heel on the ground. Bend the knee of the front foot and slowly lean forward until you feel a good stretch in the rear calf. Hold for 20 to 30 seconds. Repeat to the opposite side. Hold for 20 to 30 seconds.

Upper Back/Rear Deltoid

Facing the golf cart, grip one side of the canopy support with both hands at shoulder height. Round the upper back and slowly lean backward until you feel a good stretch in the upper back and rear shoulder areas. Hold for 20 to 30 seconds.

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 Visit to learn more about health and fitness for golf.