By Kelly Blackburn
Welcome to week 6 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!ABDUCTOR PRESS
Place both feet center of the tubing and raise the handles to the waist to create resistance. Flex one foot and slowly press the leg away from the body creating resistance for the outer thigh area. 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. Do the same for the opposite side. This exercise strengthens the abductors to create strength in the hip girdle for more power behind the ball.
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 |
ADDUCTOR SQUAT
Place both feet on the tubing, spread the feet greater than shoulder width to create resistance and place the hands on the waist. Slowly descend to a plie' position. It should take you to the count of 4 to descend. Now hold for 4 counts. Slowly return to the start position pressing through the heels for 4 counts and repeat. This exercise strengthens the inner thigh area of the hip girdle for more power behind the ball.
| Recommended Reps: |
| Par Level: |
8-10 reps |
| Birdie Level: |
12-15 reps |
| Eagle Level: |
18-20 reps |
