Fitness for Your Game

May 2007 - Posts

• Strength for Your Game! - Week 5

  By Kelly Blackburn Welcome to week 5 of Strength for Your Game! This series features tubing which is easy to store, compact to travel with and lightweight. The Strength Tube is required for this series and can be found in the Pro Shop of KellyBlackburn.com. Each week you will have 2 new exercises. This is a progressive workout which means that every week you will perform the new exercises along with the exercises from weeks prior. Perform the workout 2-3 times a week for maximum results! Here are the benefits you can receive from this series: Strengthen the shoulder girdle for more stability at the top of your back swing Strengthen the trunk which is critical in making an effective turn Strengthen the core muscles for better balance Strengthen the forearms and wrists for better club control Strengthen the upper arms for added distance off the tee Strengthen the hip girdle for more power off the tee Strengthen the upper legs for improved balance during your swing Strengthen the lower legs for more push-off power in the downswing Ultimately increase your overall fitness level and reduce your handicap! Let's get started! ADVANCED SQUAT   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. Now hold for 4 counts. 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. Tip: Count slowly. Example: 1:1,000 / 2:1,000 / 3:1,000 / 4. I've worked with some that count so quickly, they might as well be counting by 2's! Remember the slowly the better the benefit! Recommended Reps: Par Level: 8-10 reps Birdie Level: 12-15 reps Eagle Level: 18-20 reps SIDE SHOULDER LATERAL   Place both feet on the tubing to create resistance and place the hands on the front of the thigh. Keeping your elbows slightly bent, slowly raise the tube upward to shoulder height. It should take you to the count of 4 to pull upward. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. This exercise strengthens the shoulder girdle for more stability at the top of your backswing. Recommended Reps: Par Level: 8-10 reps Birdie Level: 12-15 reps Eagle Level: 18-20 reps Posted May 25 2007, 04:01 PM by Kelly Blackburn with no comments Filed under: Kelly Blackburn, Fitness, Strength for Your Game

• Strength for Your Game! - Week 4

  By Kelly Blackburn Welcome to week 4 of Strength for Your Game! This series features tubing which is easy to store, compact to travel with and lightweight. The Strength Tube is required for this series and can be found in the Pro Shop of KellyBlackburn.com. Each week you will have 2 new exercises. This is a progressive workout which means that every week you will perform the new exercises along with the exercises from weeks prior. Perform the workout 2-3 times a week for maximum results! Here are the benefits you can receive from this series: Strengthen the shoulder girdle for more stability at the top of your back swing Strengthen the trunk which is critical in making an effective turn Strengthen the core muscles for better balance Strengthen the forearms and wrists for better club control Strengthen the upper arms for added distance off the tee Strengthen the hip girdle for more power off the tee Strengthen the upper legs for improved balance during your swing Strengthen the lower legs for more push-off power in the downswing Ultimately increase your overall fitness level and reduce your handicap! Let's get started! CHEST FLYE   Place both feet center of the tubing and raise the handles upward making a goal post position with the arms to create resistance. Slowly press the elbows together just above the chest. It should take you to the count of 4 to get to a comfortable position. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. This exercise strengthens the chest to create balance between the chest and back muscles back which assists with proper set up. Tip: Count slowly. Example: 1:1,000 / 2:1,000 / 3:1,000 / 4. I've worked with some that count so quickly, they might as well be counting by 2's! Remember the slowly the better the benefit! Recommended Reps: Par Level: 8-10 reps Birdie Level: 12-15 reps Eagle Level: 18-20 reps FRONT SHOULDER LATERAL   Place both feet on the tubing to create resistance and place the hands on the front of the thigh. Keeping your elbows slightly bent, slowly raise the tube upward to shoulder height. It should take you to the count of 4 to pull upward. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. This exercise strengthens the shoulder girdle for more stability at the top of your backswing. Recommended Reps: Par Level: 8-10 reps Birdie Level: 12-15 reps Eagle Level: 18-20 reps Posted May 18 2007, 04:01 PM by Kelly Blackburn with no comments Filed under: Kelly Blackburn, Fitness, Strength for Your Game, Front Shoulder Lateral, Chest Flye

• Strength for Your Game! - Week 3

  By Kelly Blackburn Welcome to week 3 of Strength for Your Game! This series features tubing which is easy to store, compact to travel with and lightweight. The Strength Tube is required for this series and can be found in the Pro Shop of KellyBlackburn.com. Each week you will have 2 new exercises. This is a progressive workout which means that every week you will perform the new exercises along with the exercises from weeks prior. Perform the workout 2-3 times a week for maximum results! Here are the benefits you can receive from this series: Strengthen the shoulder girdle for more stability at the top of your back swing Strengthen the trunk which is critical in making an effective turn Strengthen the core muscles for better balance Strengthen the forearms and wrists for better club control Strengthen the upper arms for added distance off the tee Strengthen the hip girdle for more power off the tee Strengthen the upper legs for improved balance during your swing Strengthen the lower legs for more push-off power in the downswing Ultimately increase your overall fitness level and reduce your handicap! Let's get started! UPRIGHT ROW   Place both feet center of the tubing and spread to shoulder width to create resistance. Bending the elbows, slowly raise the handles to just above the chest. It should take you to the count of 4 to get to a comfortable upright row position. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. This exercise strengthens the back which assists with proper swing alignment. Tip: Count slowly. Example: 1:1,000 / 2:1,000 / 3:1,000 / 4. I've worked with some that count so quickly, they might as well be counting by 2's! Remember the slowly the better the benefit! Recommended Reps: Par Level: 8-10 reps Birdie Level: 12-15 reps Eagle Level: 18-20 reps REAR DELTOID   Place one foot on the tubing close to the handle to create resistance and place the opposite foot back for balance. Place one hand atop the knee for stability. Keeping your elbow slightly bent, slowly raise the tube upward to shoulder height. It should take you to the count of 4 to curl upward. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. Repeat to the opposite side. This exercise strengthens the shoulder girdle for more stability at the top of your backswing. Recommended Reps: Par Level: 8-10 reps Birdie Level: 12-15 reps Eagle Level: 18-20 reps Posted May 11 2007, 04:00 PM by Kelly Blackburn with no comments Filed under: Kelly Blackburn, Fitness, Strength for Your Game

• Strength for Your Game! - Week 2

  By Kelly Blackburn Welcome to week 2 of Strength for Your Game! This series features tubing which is easy to store, compact to travel with and lightweight. The Strength Tube is required for this series and can be found in the Pro Shop of KellyBlackburn.com. Each week you will have 2 new exercises. This is a progressive workout which means that every week you will perform the new exercises along with the exercises from weeks prior. Perform the workout 2-3 times a week for maximum results! Here are the benefits you can receive from this series: Strengthen the shoulder girdle for more stability at the top of your back swing Strengthen the trunk which is critical in making an effective turn Strengthen the core muscles for better balance Strengthen the forearms and wrists for better club control Strengthen the upper arms for added distance off the tee Strengthen the hip girdle for more power off the tee Strengthen the upper legs for improved balance during your swing Strengthen the lower legs for more push-off power in the downswing Ultimately increase your overall fitness level and reduce your handicap! Let's get started! STATIONARY LUNGE   Place one foot center of the tubing and place the opposite foot back. Raise the tubing to shoulder height to increase tension. Bending the knees, slowly descend downward being careful not to move forward over the front knee. It should take you to the count of 4 to get to a comfortable lunge position. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. Repeat the same for the opposite side. Tip: Count slowly. Example: 1:1,000 / 2:1,000 / 3:1,000 / 4. I've worked with some that count so quickly, they might as well be counting by 2's! Remember the slowly the better the benefit! Recommended Reps: Par Level: 8-10 reps Birdie Level: 12-15 reps Eagle Level: 18-20 reps ANGLE BICEP   Place both feet on the tubing to create resistance. Keeping your elbows toward your side place the forearms in a position parallel to the ground with the palms upward. Slowly curl the tube upward keeping the bicep muscle flexed. It should take you to the count of 4 to curl upward. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. Recommended Reps: Par Level: 8-10 reps Birdie Level: 12-15 reps Eagle Level: 18-20 reps Posted May 04 2007, 03:58 PM by Kelly Blackburn with no comments Filed under: Kelly Blackburn, Fitness, Strength for Your Game