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Power Workout with Bosu Ball - Recap

Welcome to the recap of our new series Power with the Bosu Ball! With my golf fitness classes you can improve your golf game and increase your fitness level! For this series we are using a weighted power ball and a balance Bosu ball. The weighted ball is 4 pounds and compact to hold in the palm of your hand. Its gel like shell allows you to grip the ball using an isometric method which helps to increase strength in the hands and forearms. This increases better club control! When you incorporate the Bosu balance ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the core muscles of the body. Both can be purchased in the Pro Shop.
Take these simple steps before beginning:
Step 1: To determine your current fitness level, take the Fitness Analyzer at
Step 2: Print a copy of the training log.
Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will perform the new exercise along with the exercise from weeks prior.
Step 4: Perform the workout 2-3 times a week for maximum results!
Here are the benefits you can receive from this series:
1. Improve balance
2. Increase flexibility
3. Improve coordination
4. Strengthen core muscles: abdominal, mid and lower back muscles
Increase core strength, balance and power behind the ball. BOSU Balance Trainer helps to strengthen and coordinate your body including the muscles that you don't see. BOSU Balance Trainer targets the core muscles of your body'those muscles around your abdominal and back area.
Lets get started!
Week 1 Balanced Strength Superman & Lunge with Trunk Rotation
Week 2 Tricep Bridge Extension & Oblique
Week 3 Balanced Power Squat & Balanced Shoulder Lateral
Week 4 Power Low Prone Lift & Power Hover
Week 5 Power Lunge with Bicep Curl & Chest Bridge Press
Week 6 Balanced Knee Lift & Chest Bridge Press
Week 7 Power Push Up & Balanced Power Squat
Week 8 Chest Flye Bridge & Torso Rotation
Week 9 Prone External Rotation & Rear Deltoid
Week 10 Modified Push Up & Propelled Power Squat
Week 11 Rear Lunge with Curl & Concentrate Core Hold
Next week we will begin a new series Fit for 18 Holes!
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.