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Fit for 18 Holes - Week 11
Written By: Kelly Blackburn on Jan 23 2008
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Welcome to week 11 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 weeks 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10 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!

Post Round

CLUB
Adductor Stretch

Stand with your club in front club face towards you and hands atop the club with your feet more than shoulder width apart. Having the club face towards you prevents the club from slipping away from you as you do this exercise. Lift the toe of one foot, bend the knee of the opposite leg and lean outward keeping the opposite heel planted. Remember to keep the torso upright. Lean away from the extended leg until you feel a good stretch in the inner thigh of the extended leg. Hold for 20-30 seconds. Slowly return to the start position and repeat to the opposite side.






CART
Torso Stretch

Sitting in the cart with your back straight and your feet on the floorboard, turn your torso to one side and reach for the bar across the back of the seat. Make this turn with as little hip movement as possible and feel the stretch throughout your torso. Hold the stretch for 20 to 30 seconds and repeat on the other side.





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Fitness for Your Game said:

Welcome to week 11 of our new series Fit for 18 Holes ! With my golf fitness classes you can improve

January 31, 2008 9:31 AM

About Kelly Blackburn

Kelly Blackburn has traveled the PGA TOUR circuits as a fitness consultant and trainer for 12 years and continues her work as a Golf Fitness Expert for The Golf Channel. Kelly welcomes your email questions and comments, contact her at BlackburnOnTour@aol.com. Visit the Pro Shop of KellyBlackburn.com to learn more about health and fitness for golf!

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