Fit-in-Fifteen - Week 4

By Kelly BlackburnNovember 21, 2006, 5:00 pm
Welcome to week 4 of Fit-In-Fifteen! Training at home is inexpensive, easy, and convenient. Comfortably nestled in the confines of your own home you have no legitimate excuse for ignoring your training regimen, even though you may find hundreds of reasons to put it off. The fact is that you have to make the time to work out at home and with this workout series youll only need 15 minutes!
 
The first step is to test yourself using the Fitness Analyzer. These tests give you a starting point of reference. You will find a training log and as you work through your regimen, list each exercise that you perform each day because seeing your results is an important part of the process. Long before you see measurable results in the mirror or on the course, you can see demonstrable results in black and white through this log. If you are just joining us please refer to week 1, 2, and 3 to review prior workouts.
 
We will be using equipment that is affordable and easy to store at home. For those of you who travel, you can easily pack any of these pieces to continue your workouts on the road! We will be using a weighted swing trainer, weighted ball, stability ball, strength tube, and stretch trainer for this series. Any or all of these items can be purchased in the golf fitness pro shop.
 
Our goals for this series are to add power behind the ball and increase distance off the tee! Lets get started!
 
Weighted Club
 
Extention Drill
 
Strength Training

1. Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds.
Strength Training

2. Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds.

Strength Training

3. From 10:30, straighten your right arm and flatten your left wrist squaring up the clubface to 5:00.
Strength Training

4. Keep swinging through to 3:00 creating maximum extension. Hold for 2 seconds.

1. Swing SLOWLY and DELIBERATELY holding the completion of each drill for 2 seconds.
 
2. Repeat the drill for 1 minute before moving on.
 
Weighted Ball
 
This exercise strengthens the quadriceps, gluteus, adductors, abductors and hamstring muscles.
 
Golf & Fitness Connection: This week we are concentrating on trunk rotational exercises to improve your sense of balance and muscle coordination. This will improve the strength in your hip flexors and obliques which equate to greater trunk rotation resulting in more distance off the tee!
 
Standing Trunk Twist
 
Standing Trunk Twist

 
Repeat the drill for 1 minute before moving on
 
Stability Ball
 
Stabilized Superman
 
Stabilized Superman

 
Repeat the drill for 1 minute before moving on
 
Strength Tube
 
Power Squat
 
Kelly Blackburn Kelly Blackburn

Place both feet center of the tubing and raise the handles upward making a goal post position with the arms to create resistance. Slowly descend as though your are sitting back in a chair and keep the feet together. It should take you to the count of 4 to get to a comfortable position. Slowly return to the start position for 4 counts and repeat. This exercise strengthens the quadriceps to create a stable foundation for the golf swing.
 
Repeat the drill for 1 minute before moving on
 
Stretch Trainer
 
Low Back Stretch
 
Low Back stretch

Lie back with both knees bent and feet flat on the floor. Pull the right leg to the chest and wrap the center of the stretch trainer around the back of the thigh. Hold the stretch trainer equally on both sides and slowly bend the knee into the chest to create the stretch. Release the tension and repeat but the second time increase the stretch.
 
Repeat the drill for 1 minute before moving on
 
Now that you have completed all 5 exercises, go back to the beginning and repeat all 5 again for two more complete sets that will equal a total of 15 minutes! Your goal is to complete the entire workout 3 times in a 7 day period. If you need variety, switch between weeks 1, 2, and 4! Remember to visit the pro shop if you need any of the training aids that we are using in this series!
 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
Kelly Blackburn Health & FitnessRelated Links:
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    Editor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 12 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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