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Y & T - Physioball - Weights
Starting Position Lying facedown on ball with your arms raised slightly above shoulder height, create a Y, with your torso and thumbs up, holding weights Procedure Glide your shoulder blades toward...
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Lying Opposites (Stability Ball)
Starting Position Lying on your stomach on top of a physioball Procedure Elevate the right leg and left arm toward the ceiling while extending the back Return to start position and switch sides Repeat...
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Rotational Lift - Standing Plate
Starting Position Standing holding weight plate Procedure Squat and rotate to the right while holding the plate with straight arms. Return to standing position as you pull the weight to your chest....
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Physioball Y & T
Starting Position Laying face down on physioball Procedure Lying facedown on ball with your arms raised slightly above shoulder height, create a Y, with your torso and thumbs up Glide your shoulder...
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Quadruped Crossbody Stretch - Golf
Starting Position On hands and knees with foam roll parallel to body next to and slightly behind left hand and right hand on foam roll Procedure Actively rotate trunk toward foam, rolling it away from...
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L - Physioball - Golf
Starting Position Standing, bent over at waist with back flat and arms straight Procedure Pull shoulder blades together, lift elbows to sky bending them to 90 degrees, and rotate hands behind head...
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Foam Roll - Reach, Roll and Lift - Tennis
Starting Position Kneeling with your forearms on a foam roll Procedure Roll the foam roll as far from body as possible, rotate arms out so biceps are facing the sky, and drop chest to ground Coaching...
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Row - Dumbbell - 1 Arm / 1 Leg
Starting Position Standing on right leg, hinged over at the waist, holding a dumbbell with the right hand and a stable waist high surface with the left Left leg is lifted to form a "T" with your body...
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Row - 1 Arm / 1 Leg Contralateral Dumbbell
Starting Position Standing on right leg, hinged over at the waist, holding a dumbbell with the left hand and a stable waist high surface with the right Left leg is lifted to form a "T" with your body...
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Reach, Roll and Lift - Stability Ball
Steps Sit on your heels with your arms straight and the backs of your hands on a stability ball. Roll the ball forward while keeping your hips back as your chest drops toward the floor. Hold for 2...
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Row - 1 Arm / 1 Leg Ipsilateral Dumbbell
Starting Position Standing on right leg, hinged over at the waist, holding a dumbbell with the right hand and a stable waist high surface with the left Left leg is lifted to form a "T" with your body...
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Cable Lift - Stability Ball
Starting Position Sitting on a physioball, holding rope handle with both hands from low cable position, with hips perpendicular to the machine Procedure Turn shoulders toward the machine, keeping the...
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W's (Stability Ball)
Starting Position Lie face-down over the top of a Stability Ball so that your back is flat and your chest is off the ball and bend your elbows to 90 degrees. Procedure Keeping your thumbs up, glide...
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Push-up - On Bench
Starting Position Start in the classic push-up position with your hands on a bench. Procedure Bend your arms to lower your body toward the bench, and then press yourself back up to the starting...
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Y's - Dumbbells (Stability Ball)
Starting Position Lie face-down on a stability ball with your legs straight and your back flat. Hold a pair of 1 to 3 pound weights with your arms straight down in front of you. Procedure Glide your...
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T’s - with Arms Bent (Stability Ball)
Starting Position Lie face-down over a stability ball with your chest off the ball and your legs straight. Bend your arms 90 degrees with your elbows resting on the ball. Procedure Keeping your arms...
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T’s - Dumbbells (Stability Ball)
Starting Position Lie face down on a stability ball with your arms straight down in front of your torso holding 1-3 pound weights Straighten your legs out behind you and keep your back flat....
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Trunk Rotations - Seated with Adduction
Starting Position Sit on a bench squeezing a pad or foam roll between your knees and clasp your hands behind your head. Procedure Without moving your hips or lower body, rotate your torso to the...
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Y’s - with Arms Bent (Stability Ball)
Starting Position Lie face-down over the top of a stability ball so that your back is flat and your chest is off the ball. Let your arms hang down in front of you with a slight bend in your elbows....
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Lateral Pillar Bridge with Row
Starting Position Lying on your side with your forearm on the ground under your shoulder, feet stacked, and your top arm holding the cable handle slightly farther than arm’s length away Push your hip...
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