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2) Squats
a. Ball Squats: Place the exercise
ball against the wall and lean against it. Your feet should be
approximately one foot in front of your hips. As you inhale,
bend your knees, lower your hips towards the floor, keeping your
back as straight as possible. NOTE: Your knees should not go
past your toes. As you exhale, straighten your legs and let the
exercise ball roll up the wall.
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b. Ball Squats with resistive
tubing: Place the exercise ball against the wall and lean
against it. Your feet should be approximately one foot in front
of your hips. Place the resistive tubing under your feet and
hold an equal length in each hand. As you inhale, bend your
knees, lower your hips towards the floor, keeping your back as
straight as possible. NOTE: Your knees should not go past your
toes. As you exhale, straighten your legs and let the exercise
ball roll up the wall.
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c. Side Lunge with rotation:
Stand with your feet shoulder width apart, knees slightly bent,
arms raised to shoulder height, and bent at the elbow to 90°.
As you exhale, take an exaggerated step to your right (“lead”
leg) by lifting your right foot, without turning your hips or
feet. As you put your lead foot down bend at the hips and knees.
Inhale and bring your “trail” leg back under your hips so
that you are now again in the starting position. Rotate your
upper body as would in your backswing, downswing and follow
through, keeping your arms up in the air. Take an exaggerated
step with your trail leg to return to your original starting
position, rotate your upper body once again through your golf
swing.
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