Power Workout with Bosu Ball - Week 7

By Kelly BlackburnAugust 8, 2007, 4:00 pm
Welcome to week 7 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. If you are just joining please take a look at week 1-6 to catch up!
 
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 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!
 
Golf & Fitness Connection: This exercise strengthens the shoulders, arms, chest and abdominal muscles for overall balanced torso strength.
 
Power Push Up
Flip the Bosu dome down and the platform face up. Gripping the sides of the Bosu, place the body in a plank position with the hands directly below the shoulders. Keep the abdomen and glutes in a flexed position. Slowly lower to a push up position. Hold for a few seconds and return to the start position. To modify this exercise, bend the knees and place on the floor. Repeat the exercise for the recommended number of reps.
 
Kelly Blackburn Kelly Blackburn
 
Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level:20 reps
 
Golf & Fitness Connection: This exercise strengthens the hamstrings and quadriceps which will give you a more stable base for your golf swing. It will also strengthen the shoulder girdle for more stability at the top of your back swing.
 
Balanced Power Squat
Stand atop the Bosu dome and hold the power ball in the palm of both hands. Bending the knees slowly descend to a squat position as though you were sitting back in a chair while simultaneously raising the power ball to shoulder height. Hold for a few seconds and slowly return to the start position. Continue to repeat the action until you have reached the recommended number of reps.
 
Kelly Blackburn Kelly Blackburn
 
Recommended Reps:
Par Level:10 reps
Birdie Level:15 reps
Eagle Level: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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    Weather extends Barbasol to Monday finish

    By Associated PressJuly 23, 2018, 12:25 am

    NICHOLASVILLE, Ky. - A thunderstorm has suspended the fourth round of the PGA Tour's Barbasol Championship until Monday morning.

    Sunday's third stoppage of play at Champions Trace at Keene Trace Golf Club came with the four leaders - Hunter Mahan, Robert Streb, Tom Lovelady and Troy Merritt at 18 under par - and four other contenders waiting to begin the round.

    The tournament will resume at 7:30 a.m. on Monday. Lightning caused one delay, and play was stopped earlier in the afternoon to clear water that accumulated on the course following a morning of steady and sometimes-heavy rain.

    Inclement weather has plagued the tournament throughout the weekend. The second round was completed Saturday morning after being suspended by thunderstorms late Friday afternoon.

    The resumption will mark the PGA Tour's second Monday finish this season. Jason Day won the Farmers Insurance Open in January after darkness delayed the sixth playoff hole, and he needed just 13 minutes to claim the victory.

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    Watch: Spectator films as Woods' shot hits him

    By Will GrayJuly 23, 2018, 12:07 am

    It was a collision watched by millions of fans on television, and one that came at a pivotal juncture as Tiger Woods sought to win The Open. It also gave Colin Hauck the story of a lifetime.

    Hauck was among dozens of fans situated along the left side of the 11th hole during the final round at Carnoustie as the pairing of Woods and Francesco Molinari hit their approach shots. After 10 holes of nearly flawless golf, Woods missed the fairway off the tee and then pulled his iron well left of the target.

    The ball made square contact with Hauck, who hours later tweeted a video showing the entire sequence - even as he continued to record after Woods' shot sent him tumbling to the ground:

    The bounce initially appeared fortuitous for Woods, as his ball bounded away from thicker rough and back toward the green. But an ambitious flop shot came up short, and he eventually made a double bogey to go from leading by a shot to trailing by one. He ultimately shot an even-par 71, tying for sixth two shots behind Molinari.

    For his efforts as a human shield, Hauck received a signed glove and a handshake from Woods - not to mention a firsthand video account that will be sure to spark plenty of conversations in the coming years.

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    Molinari retirement plan: coffee, books and Twitter

    By Will GrayJuly 22, 2018, 9:35 pm

    After breaking through for his first career major, Francesco Molinari now has a five-year exemption on the PGA Tour, a 10-year exemption in Europe and has solidified his standing as one of the best players in the world.

    But not too long ago, the 35-year-old Italian was apparently thinking about life after golf.

    Shortly after Molinari rolled in a final birdie putt to close out a two-shot victory at The Open, fellow Tour player Wesley Bryan tweeted a picture of a note that he wrote after the two played together during the third round of the WGC-HSBC Champions in China in October. In it, Bryan shared Molinari's plans to retire as early as 2020 to hang out at cafes and "become a Twitter troll":

    Molinari is active on the social media platform, with more than 5,600 tweets sent out to nearly 150,000 followers since joining in 2010. But after lifting the claret jug at Carnoustie, it appears one of the few downsides of Molinari's victory is that the golf world won't get to see the veteran turn into a caffeinated, well-read troll anytime soon.

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    Molinari had previously avoided Carnoustie on purpose

    By Rex HoggardJuly 22, 2018, 9:17 pm

    CARNOUSTIE, Scotland – Sometimes a course just fits a player’s eye. They can’t really describe why, but more often than not it leads to solid finishes.

    Francesco Molinari’s relationship with Carnoustie isn’t like that.

    The Italian played his first major at Carnoustie, widely considered the toughest of all The Open venues, in 2007, and his first impression hasn’t really changed.

    “There was nothing comforting about it,” he said on Sunday following a final-round 69 that lifted him to a two-stroke victory.


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    In fact, following that first exposure to the Angus coast brute, Molinari has tried to avoid Carnoustie, largely skipping the Dunhill Links Championship, one of the European Tour’s marquee events, throughout his career.

    “To be completely honest, it's one of the reasons why I didn't play the Dunhill Links in the last few years, because I got beaten up around here a few times in the past,” he said. “I didn't particularly enjoy that feeling. It's a really tough course. You can try and play smart golf, but some shots, you just have to hit it straight. There's no way around it. You can't really hide.”

    Molinari’s relative dislike for the layout makes his performance this week even more impressive considering he played his last 37 holes bogey-free.

    “To play the weekend bogey-free, it's unthinkable, to be honest. So very proud of today,” he said.