Tag Archives: Core Rotators

Cardiogolf Daily Dose-Impact Drill

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

Making practice swings instead of hitting balls is a better way to improve your swing technique. If you are trying to learn the swing or make a swing change, rehearsing the move without hitting a ball will assure that you are actually doing the correct move. Repeating the motion that you want to achieve will help ingrain the move into your real swing.

The single most important moment in the golf swing is impact, and if your position is bad when you arrive there you’re in trouble.

For many average and higher-handicap golfers, their impact issues are caused by flipping their hands at impact instead of maintaining lag and forward shaft lean.

Ideally, you want to hit the ball with, not just your hands, but with your bigger muscles. What some call a full body swing-where the core muscles rotate and control the arms through impact- recruits bigger muscles to produce the swing. You create more power with faster clubhead speed and less effort.

Here is a drill to help your impact position.

Impact Drill
  • Set up to hit a shot with your Shortee Club.
  • Swing to the top and then swing down to impact.
  • Stop at your impact and hold position to check clubface.
  • Keep your abdominal muscles pulled in and keep your spine angle.
  • Simulate your golf swing as much as possible.
  • Do 8 to 10 repetitions.

Cardiogolf Creator, LPGA Teaching Professional, Golf-Fitness Specialist and Certfied Pilates Instructor Karen Jansen teams up with 15 to Fit Pilates, Barre and Fitness to help you take your game to the next level.

Karen will design an individualized golf-specific workout program for you combining Pilates reformer exercises with her unique Cardiogolf fitness program to help you improve your core strength, posture, balance, flexibility and swing technique to build more a powerful and repeatable golf swing.

Five Session Package Includes:

(2) Pilates Reformer Sessions to improve overall strength, flexibility, coordinaCon, balance and to help prevent injury
(2) Cardiogolf Sessions with drills to improve swing technique and lower your scores
(1) Fitness Screen and Golf Swing Assessment

Package Price: $595.00

Get Started Today!

Click here to see my favorite training aide. 

 

Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.comis a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitter and Facebook.

Follow my blog at Cardiogolf
Follow my Instagram at Cardiogolf
Like my Facebook page at Cardiogolf
For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Cardiogolf Video #106

Cardiogolf Daily Dose-Focus on Core

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

Enhancing core stability through exercise can help prevent injury and also provide you with more power in your golf swing. This exercise focuses on core, hips and even upper body.

Core Rotators on Floor-
  1. Get down on all fours.
  2. As you keep your upper body stable, rotate your lower body and swing your leg to the opposite side.
  3. Return to the start position and repeat on opposite side.
  4. Keep abs pulled in and up, keep upper body stable and arms straight.
  5. Do 8 to 10 repetitions on each side.

Click here to see my favorite training aide. 

Follow my Instagram at Cardiogolf
Like my Facebook page at Cardiogolf 
For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.com is a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitterand Facebook.

Cardiogolf Exercise 088

Improve Your Golf Swing and Lower Your Score with this Cardiogolf Exercise- Core Rotators

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

 This exercise will help you with your body motion to improve your turn and weight shift.  This is a variation of other core rotators that we have done in this program.

Core Rotators
  1. Loop a club behind your back as shown.
  2. Assume a golf stance.
  3. For the first part of this exercise, keep your legs and hips stable, rotate your body from side to side, taking your shoulders and core through full range of motion.
  4. For the second part of the exercise, add hip turn and weight shift to simulate the body motion of the golf swing.
  5. Do 8 to 10 repetitions.

My friends at GolfGym were inspired by my Cardiogolf program and designed the New GolfGym 23″ Shortee Training Club for my students to practice indoors just like I do in Cardiogolf.

Practice something about your game everyday. #CardioGolfChallenge

Follow my blog at Cardiogolf
Follow my Instagram at Cardiogolf
Like my Facebook page at Cardiogolf
For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Cardiogolf Exercise 013

Improve Your Golf Swing and Lower Your Score with this Cardiogolf Pilates Inspired Workout

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

Today’s workout is a modified Pilates routine. I have taken simple stretches and combined them with Pilates’ breathing to target muscles used in the golf swing.  Although Pilates have been in the mainstream of general fitness for a few years now, golfers are just starting to consider this discipline to help them improve their golf games. Pilates help improve flexibility, concentration and body control. Breathing is an integral part of Pilates, so you will want to concentrate on your breathing as you do all the exercises.  These exercises are more dynamic than static stretching because you will be breathing more deeply.

I recommend that you take a Pilates class, sometime in the future, if you haven’t done so, to learn proper breathing.  Learning proper breath control can assist you on the golf course to not only improve your concentration, but also to energize your swing.

Always begin with the Cardiogolf pre-round warm-up routine before doing this or any of the exercise routines.

Par Level: 10 minutes – Do routine one time
Birdie Level: 20 minutes – Repeat routine twice
Eagle Level: 30 minutes – Repeat routine three times

Modified Pilates Routine for Golf

Pilates exercises lengthen, strengthen, balance and align muscles and joints without adding bulk. Pilates can help golfers elongate muscles for a smoother, longer swing.

Breathing is an integral part of both Pilates and golf. Breathing keeps oxygen circulating, increasing stamina, and when executed properly, strengthens the deep abdominal muscles that support the lower back.

There are specific breathing directions for Pilates exercises. To breathe for Pilates, you inhale through your nose filling your abdomen completely with air, then exhale through your mouth, as you deepen your abdominal muscles, releasing all the air and tightening your core. This type of breathing helps you perform the exercises to elongate muscles. Practicing this type of breathing on a daily basis can also relieve stress and expand lung capacity.

Directions: After you have performed the Cardiogolf pre-round warmup routine, perform each exercise in this routine by holding the position as you exhale and inhale for 10 counts. These exercises are more dynamic than static stretching because you focus on breathing more deeply.

Cardiogolf Creator, LPGA Teaching Professional, Golf-Fitness Specialist and Certfied Pilates Instructor Karen Jansen teams up with 15 to Fit Pilates, Barre and Fitness to help you take your game to the next level.

Karen will design an individualized golf-specific workout program for you combining Pilates reformer exercises with her unique Cardiogolf fitness program to help you improve your core strength, posture, balance, flexibility and swing technique to build more a powerful and repeatable golf swing.


Five Session Package Includes:

(2) Pilates Reformer Sessions to improve overall strength, flexibility, coordinaCon, balance and to help prevent injury
(2) Cardiogolf Sessions with drills to improve swing technique and lower your scores
(1) Fitness Screen and Golf Swing Assessment

Package Price: $595.00

Get Started Today!

Practice something about your game everyday. #CardioGolfChallenge

Follow my blog at Cardiogolf
Follow my Instagram at Cardiogolf
Like my Facebook page at Cardiogolf
For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Cardiogolf Exercise 012

Cardiogolf 5-Minute Workout Break-Core Rotators with a Bench

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

This is your Cardiogolf 5-Minute Golf and Fitness Break where we work on our golf game and exercise at same time.

Practice something about your game everyday. #CardioGolfChallenge

One of the most common reasons people tend to slice is because they have an out-to-in swing path on the downswing with an open clubface. If you lack the ability to rotate your torso independantly for your hips, then the upper body tends to take over and the club path will be from ‘over the top.’

To correct your slice, learn to swing the club out to the right of your target (if you are right-handed) as you rotate your forearms to create an in-to-out path instead of the out-to-in path. Incorporating torso rotation drills into your daily routine can help you accelerate your improvement.

Do the Cardiogolf Pre-Round Warm Up Routine.

Watch Karen Palacios-Jansen and Christina Ricci, LPGA Teaching Professionals, demonstrate this exercise.

Core Rotators with Bench

  1. Squat down and place hands on a bench with in a shoulder with stance..
  2. Stabilize your upper body as rotate your torso and slide your left leg under your right arm.
  3. Return to the start position and repeat on the opposite side.
  4. Do 8 to 10 repetitions of both sides.

Click here to see my favorite training aid. 

Follow my blog at http://www.cardiogolf.com
Follow my Instagram at https://www.instagram.com/Cardiogolf/
Like my Facebook page at https://www.facebook.com/Cardiogolf/
For more information visit http://cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.com is a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitter and Facebook.

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