Fitness for Your Game

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!