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 |
