Fitness for Your Game

Welcome to week 7 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, & 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:

• 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 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.



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.