Fitness for Your Game

November 2007 - Posts

• Fit for 18 Holes - Week 3

  Welcome to week 3 of our new series Fit for 18 Holes! With my golf fitness classes you can improve your golf game and increase your fitness level! For this series we are using a weighted club for the dynamic warm up, a regular iron, driver or golf cart for the on course exercises. When you incorporate these exercises while playing, you improve flexibility and decrease the risk of injury associated with your golf swing. The weighted club can be purchased in the Pro Shop. If you are just joining us, see week 1 and 2 to catch up! Take these simple steps before beginning: Step 1: Do a dynamic warm up with the weighted club before the practice range. Step 2: Continue the flexibility exercises starting at the tee box of the 2nd hole while you await your turn to tee off. You will have 2 exercises for every other tee box or you can choose to do one exercise for every tee box. Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will have a new exercise to perform along with the exercise from weeks prior. Execute each stretch to a comfortable position and hold for 20-30 seconds. Step 4: Perform the exercise upon approaching the next tee box to stay flexible and injury free 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! Tee #4 CLUB Calf Stretch Hold your club in front of you with the clubhead facing you to prevent slipping. Place one foot back behind you with the heel on the ground. Bend the knee of the front foot and slowly lean forward until you feel a good stretch in the rear calf. Hold for 20 to 30 seconds. Repeat to the opposite side. Hold for 20 to 30 seconds.   CART Upper Back/Rear Deltoid Facing the golf cart, grip one side of the canopy support with both hands at shoulder height. Round the upper back and slowly lean backward until you feel a good stretch in the upper back and rear shoulder areas. Hold for 20 to 30 seconds.   Posted Nov 30 2007, 12:00 AM by Kelly Blackburn with 1 comment(s) Filed under: Kelly Blackburn, Stretching, Deltoid, Fit for 18 Holes, Upper Back, Calf

• Fit for 18 Holes - Week 2

  Welcome to week 2 of our new series Fit for 18 Holes! With my golf fitness classes you can improve your golf game and increase your fitness level! For this series we are using a weighted club for the dynamic warm up, a regular iron, driver or golf cart for the on course exercises. When you incorporate these exercises while playing, you improve flexibility and decrease the risk of injury associated with your golf swing. The weighted club can be purchased in the Pro Shop. If you are just joining us, see week 1 to catch up! Take these simple steps before beginning: Step 1: Do a dynamic warm up with the weighted club before the practice range. Step 2: Continue the flexibility exercises starting at the tee box of the 2nd hole while you await your turn to tee off. You will have 2 exercises for every other tee box or you can choose to do one exercise for every tee box. Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will have a new exercise to perform along with the exercise from weeks prior. Execute each stretch to a comfortable position and hold for 20-30 seconds. Step 4: Perform the exercise upon approaching the next tee box to stay flexible and injury free 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! Tee #4 CLUB Shoulder Rotation Hold your club in front of you at shoulder height. Rotate the club the club to one side by dropping one hand towards your navel and crossing the chest with the other. Hold for 20 to 30 seconds. Slowly rotate back to the opposite side. Hold for 20 to 30 seconds.   CART Quadricep Stretch Facing away from the golf cart, place the top of your foot on the top of the cart's wheelbase, and hold onto the cart for balance. Press your hips forward until you feel a good stretch in the front upper thigh. Hold for 20 to 30 seconds before repeating the process on the other side.   Posted Nov 23 2007, 07:27 AM by Kelly Blackburn with 1 comment(s) Filed under: Kelly Blackburn, Fit for 18 Holes, Shoulder Rotation, Quadricep Stretch

• Fit for 18 Holes - Week 1

  Welcome to week 1 of our new series Fit for 18 Holes! With my golf fitness classes you can improve your golf game and increase your fitness level! For this series we are using a weighted club for the dynamic warm up, a regular iron, driver or golf cart for the on course exercises. When you incorporate these exercises while playing, you improve flexibility and decrease the risk of injury associated with your golf swing. The weighted club can be purchased in the Pro Shop. Take these simple steps before beginning: Step 1: Do a dynamic warm up with the weighted club before the practice range. Step 2: Continue the flexibility exercises starting at the tee box of the 2nd hole while you await your turn to tee off. You will have 2 exercises for every other tee box or you can choose to do one exercise for every tee box. Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will have a new exercise to perform along with the exercise from weeks prior. Execute each stretch to a comfortable position and hold for 20-30 seconds. Step 4: Perform the exercise upon approaching the next tee box to stay flexible and injury free 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! Tee #2 CLUB Backswing & Follow through Rotation Stand with your club wrapped around your low back region and elbows hooked behind the club. Stand at address position and slowly rotate to the top of your backswing. Hold for 20 to 30 seconds. Return to address and proceed to the top of your follow through and hold for 20 to 30 seconds   CART Hamstring Stretch Place your heel atop the wheelbase and place the corresponding hand on your bag for balance. Flexing your foot and keeping your knee slightly bent, lean forward at the waist until you feel the stretch. Hold this stretch for 20 to 30 seconds before repeating the process with the opposite foot.   Posted Nov 16 2007, 09:45 AM by Kelly Blackburn with 1 comment(s) Filed under: Kelly Blackburn, Fit for 18 Holes, Hamstring, Backswing

• Power for Your Game - Recap

  Welcome to the recap of our 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 increases better 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. 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! Week 1 Balanced Strength Superman & Lunge with Trunk Rotation Week 2 Tricep Bridge Extension & Oblique Week 3 Balanced Power Squat & Balanced Shoulder Lateral Week 4 Power Low Prone Lift & Power Hover Week 5 Power Lunge with Bicep Curl & Chest Bridge Press Week 6 Balanced Knee Lift & Chest Bridge Press Week 7 Power Push Up & Balanced Power Squat Week 8 Chest Flye Bridge & Torso Rotation Week 9 Prone External Rotation & Rear Deltoid Week 10 Modified Push Up & Propelled Power Squat Week 11 Rear Lunge with Curl & Concentrate Core Hold Next week we will begin a new series, Fit for 18 Holes! Posted Nov 09 2007, 09:45 AM by Kelly Blackburn with no comments Filed under: Kelly Blackburn, Power for Your Game, Recap

• Power for Your Game - Week 11

  Welcome to week 11 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, 7,8, 9 & 10 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. Rear Lunge with Curl Stand center of the Bosu dome and grip the power ball with one hand. Flex the abdomen and place one foot back landing on the ball of the foot. 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 core, hamstrings and quadriceps which will give you a more stable base for your golf swing. Concentrate Core Hold 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. Flex the abdomen, glutes and hamstrings. Hold for a 4 second count and slowly return to the start position. Repeat for the recommended number of reps. To increase intensity, extend the arms at your sides with your palms facing up. Recommended Reps: Par Level: 10 reps Birdie Level: 15 reps Eagle Level: 20 reps Posted Nov 02 2007, 09:44 AM by Kelly Blackburn with no comments Filed under: Kelly Blackburn, Power for Your Game, Bicep