Welcome to week 3 of Fit-In-Fifteen! Training at home is inexpensive, easy, and convenient. Comfortably nestled in the confines of your own home you have no legitimate excuse for ignoring your training regimen, even though you may find hundreds of reasons to put it off. The fact is that you have to make the time to work out at home and with this workout series youll only need 15 minutes!
The first step is to test yourself using the Fitness Analyzer. These tests give you a starting point of reference. You will find a training log and as you work through your regimen, list each exercise that you perform each day because seeing your results is an important part of the process. Long before you see measurable results in the mirror or on the course, you can see demonstrable results in black and white through this log. If you are just joining us please refer to week 1 and 2 to review prior workouts.
We will be using equipment that is affordable and easy to store at home. For those of you who travel, you can easily pack any of these pieces to continue your workouts on the road! We will be using a weighted swing trainer, weighted ball, stability ball, strength tube, and stretch trainer for this series. Any or all of these items can be purchased in the golf fitness pro shop.
Our goals for this series are to add power behind the ball and increase distance off the tee! Lets get started!
Weighted Club
Downswing Drill
1. Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds. | 2. Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds. | 3. Then return the Strength Trainer to the top of your backswing. |
1. Swing SLOWLY and DELIBERATELY holding the completion of each drill for 2 seconds.
2. Repeat the drill for 1 minute before moving on.
Weighted Ball
This exercise strengthens the quadriceps, gluteus, adductors, abductors and hamstring muscles.
Golf & Fitness Connection: Muscles of the hip girdle need to be strong to generate power off the tee.
Split Lunge
Repeat the drill for 1 minute before moving on
Stability Ball
Ab Rollout Drill
Repeat the drill for 1 minute before moving on
Strength Tube
Chest Flye Drill
Place both feet center of the tubing and raise the handles upward making a goal post position with the arms to create resistance. Slowly press the elbows together just above the chest. It should take you to the count of 4 to get to a comfortable position. Now hold for 4 counts. Slowly return to the start position for 4 counts and repeat. This exercise strengthens the chest to create balance between the chest and back muscles back which assists with proper set up.
Repeat the drill for 1 minute before moving on
Stretch Trainer
Chest & Shoulder Stretch
Stand with both feet shoulder width apart and hips rotated forward. Place the stretch trainer behind the back and grip with both hands at shoulder width, palms up. Expand the chest while raising the stretch trainer back and slightly upward to create the stretch. Return to the start position and repeat.
Repeat the drill for 1 minute before moving on
Now that you have completed all 5 exercises, go back to the beginning and repeat all 5 again for two more complete sets that will equal a total of 15 minutes! Your goal is to complete the entire workout 3 times in a 7 day period. If you need variety, switch between week 1, 2 and 3! Remember to visit the pro shop if you need any of the training aids that we are using in this series!
Click here for training aids from the Golf Fitness Pro Shop!
Related Links:
Editor’s Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 12 years. Kelly welcomes your email questions and comments, contact her at BlackburnOnTour@aol.com. Visit KellyBlackburn.com to learn more about health and fitness for golf.
