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Fitness for Your Game

December 2007 - Posts

  • Fit for 18 Holes - Week 7

    Welcome to week 7 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, 2, 3, 4, 5 and 6 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 #14

    CLUB
    Takeaway Shoulder Stretch

    Place your feet slightly apart and place your club to one side with the clubhead facing you to prevent the club from slipping away from you. Reaching across your body, hold the club with your takeaway arm. Bend the knees slightly, flex the abdomen and slowly bend at the waist creating the stretch in the takeaway shoulder. Hold for 20-30 seconds.


    CART
    Takeaway Shoulder Stretch

    Stand in front of your cart with your feet together. Reach across your torso with your takeaway arm and grab hold of the canopy support. Place the opposite hand atop the cart roof. Bend the knees slightly, flex the abdomen and slowly bend at the waist creating the stretch in the takeaway shoulder. Hold for 20-30 seconds.




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  • Fit for 18 Holes - Week 6

    Welcome to week 6 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, 2, 3, 4 and 5 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 #12

    CLUB
    Cross Hip Stretch

    Place the feet shoulder width apart and place your 5 iron in front of you with the clubhead facing you for balance. Bending both knees slightly, cross one ankle over the opposite leg just above the knee and slowly descent sitting slightly back to create the stretch. Hold for 20 to 30 seconds. Remember to keep the abdomen tight for support. Repeat to the opposite side.




    CART
    Hip Flexor Stretch

    Place one foot atop the wheel base holding onto your bag for balance. Slowly lean forward creating the stretch in the front hip of the leg remaining on the ground. Do not lock the knee of the grounded leg, keep the knee slightly bent. Hold for 20 to 30 seconds and repeat to the opposite side.






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  • Fit for 18 Holes - Week 5

    Welcome to week 5 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, 2, 3 and 4 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 #10

    CLUB
    Oblique Stretch

    Place the feet shoulder width apart and place your 5 iron behind the knees just below the hamstrings. Slowly round the back upward. Your club will create slight resistance. Hold for 20 to 30 seconds. Remember to keep both knees bent slightly and the abdomen tight for support.




    CART
    Forearm Stretch

    Sitting on the driver's side of the cart, place the base of your fingers on the bottom of the steering wheel and extend both arms. Then, keeping a slight bend in your elbows, press the heel of your hands downward until you feel the stretch in your forearms Hold for 20 to 30 seconds and repeat.






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  • Fit for 18 Holes - Week 4

    Welcome to week 4 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, 2 and 3 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 #8

    CLUB
    Oblique Stretch

    Hold your club overhead with your feet shoulder width apart. Slowly bend at the waist maintaining no movement in the hips and lower your torso until you feel a good stretch. Hold for 20 to 30 seconds. Repeat to the opposite side. Remember to keep both knees bent slightly and the abdomen tight for support.




    CART
    Chest & Shoulder

    Standing to the side of the cart, reach out the arm closest to the cart and grab the canopy support bar. Now move away from the cart until your arm is fully extended and slowly rotate your torso away from the cart until you feel the stretch in your chest and shoulder. Hold for 20 to 30 seconds and repeat to the opposite side.






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