Fitness for Your Game

September 2007 - Posts

• Power for Your Game - Week 6

  Welcome to week 6 of our new series Power for Your Game! 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 helps with your 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 weeks 1, 2, 3, 4, & 5 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: Improve balance Increase flexibility Improve coordination 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- Let's Get Started! Golf & Fitness Connection: This exercise strengthens the hip girdle and core muscles which will add power to your swing. Balanced Abductor Place center of the Bosu dome gripping the power ball in one hand. Flex the abdomen, and lift the arm holding the ball overhead while lifting the knee of the opposite leg. Return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.   Recommended Reps: Par Level: 10 reps Birdie Level: 15 reps Eagle Level: 20 reps Golf & Fitness Connection: This exercise strengthens the abductor (outer upper thigh) and the shoulder for more stability moving through the golf swing. Chest Bridge Press Place center of the Bosu dome gripping the power ball in one hand. Flex the abdomen and gluteals, and lift the arm holding the ball to shoulder height while lifting the opposite leg outward. Return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.   Recommended Reps: Par Level: 10 reps Birdie Level: 15 reps Eagle Level: 20 reps Posted Sep 28 2007, 09:39 AM by Kelly Blackburn with no comments Filed under: Kelly Blackburn, Power for Your Game, Chest, Abductor

• Power for Your Game - Week 5

  Welcome to week 5 of our new series Power for Your Game! 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 helps with your 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 weeks 1, 2, 3, & 4 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: Improve balance Increase flexibility Improve coordination 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- Let's Get Started! Golf & Fitness Connection: This exercise strengthens the quadriceps, gluteus, adductors, abductors, hamstring and bicep muscles. Stronger biceps will help to keep the club on plane. Power Lunge with Bicep Curl Place one foot center of the Bosu dome and place the opposite foot back. Grip the power ball with one hand. Flex the abdomen, glutes, bend both knees and slowly descend downward being careful not to move forward over the front knee. Simultaneously curl the ball upward flexing the bicep. Hold for a 4 second count and slowly return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.   Recommended Reps: Par Level: 10 reps Birdie Level: 15 reps Eagle Level: 20 reps Golf & Fitness Connection: This exercise strengthens the chest for balance of the upper back muscles. This will assist in keeping your chest open at address. Chest Bridge Press Lie face up on the Bosu trainer with your upper back, neck and heading resting on the Bosu. Grip the power ball in one hand and place the elbowdown on the floor with the forearm upward. Flex the abdomen and glutes. Slowly lift the buttocks upward pressing through the heels while simultaneously pressing the power ball upward working the chest. Hold for a 4 second count and slowly return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.   Recommended Reps: Par Level: 10 reps Birdie Level: 15 reps Eagle Level: 20 reps Posted Sep 21 2007, 09:37 AM by Kelly Blackburn with no comments Filed under: Kelly Blackburn, Power for Your Game, Chest, Bicep

• Power for Your Game - Week 4

  Welcome to week 4 of our new series Power for Your Game! 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 helps with your 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 weeks 1 & 2 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: Improve balance Increase flexibility Improve coordination 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- Let's Get Started! Golf & Fitness Connection: This exercise strengthens the low back to help eliminate pain associated with the golf swing. Power Low Prone Lift Lie face down on the Bosu trainer with your pelvis and lower abdomen centered on the dome. Rest your forearms with your palms down on the floor for balance. Straighten your legs behind you with your feet gripping the power ball. Flex the abdomen and glutes and slowly lift the power ball upward. Hold for a 4 second count and slowly return to the start position. Repeat for the recommended number of reps.   Recommended Reps: Par Level: 10 reps Birdie Level: 15 reps Eagle Level: 20 reps Golf & Fitness Connection: This exercise strengthens the shoulders, arms and abdominal muscles for overall balanced torso strength. Power Hover Flip the Bosu dome down and the platform faces 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. Hold for 30 seconds. Bend the knees and place on the floor to relax briefly. Repeat the exercise for the recommended number of reps. Recommended Reps: Par Level: 10 reps Birdie Level: 15 reps Eagle Level: 20 reps Posted Sep 14 2007, 09:36 AM by Kelly Blackburn with no comments Filed under: Kelly Blackburn, Power for Your Game, Shoulders

• Power for Your Game - Week 3

  Welcome to week 3 of our new series Power for Your Game! 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 helps with your 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 weeks 1 & 2 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: Improve balance Increase flexibility Improve coordination 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- Let's Get Started! Golf & Fitness Connection: This exercise strengthens the hamstrings and quadriceps which will give you a more stable base for your golf swing. Balanced Power Squat Place one foot atop the Bosu, the opposite on the floor and hold the power ball at shoulder height. Bending the knees slowly descend to a squat position as though you were sitting back in a chair. As you start to ascend press the foot atop the Bosu to propel yourself to place both feet atop the dome. Again descend to a squat position atop the dome. Exit to the opposite side and continue to repeat the action until you have reached the recommended number of reps.     Recommended Reps: Par Level: 10 reps Birdie Level: 15 reps Eagle Level: 20 reps Golf & Fitness Connection: This exercise strengthens the shoulder for more stability at the top of your backswing. Balancing on the ball will strengthen the core muscles. Balanced Shoulder Lateral Kneel on the Bosu atop the dome until your toes are off the ground. Grip the power ball in one hand. Flex the abdomen and glutes to maintain balance and slowly raise the power ball to shoulder height. Hold for a 4 second count and slowly return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.   Recommended Reps: Par Level: 10 reps Birdie Level: 15 reps Eagle Level: 20 reps Posted Sep 07 2007, 09:33 AM by Kelly Blackburn with no comments Filed under: Kelly Blackburn, Power for Your Game, Shoulder Lateral, Power Squat