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ePaper created 2015-02-25, 10:02:46 | version 1.33.01
1Forward Lunge with Overhead Lateral Reach The first exercise involves a kneeling with the right knee resting on the ground and left leg forward (with left knee up). Then, stretch the oppo- site arm up and over to the left side. Then switch legs and repeat on both legs for a total rep count of 15 each side. 2Rotator Cuff Stretch With a club or weighted bar, standing feet hip distance apart, start with the bar held at each end, arms down in front of you. Gently raise the bar up and behind your back, bending your elbows. Bring bar up and over to the front toreturn back to your starting position. Repeat this drill 10 times. Summer/Fall 2013 • FitnessX.com 31. EXERCISE 3Overhead Squats Next, warm up your legs performing 12-15 squats with arms overhead hold- ing a club. Your legs will be doing a lot of work and will need to loosened up! > > 4Single-Leg Dead Lift Continuing with your legs, performing the Single-Leg Dead Lifts with light weight will not only engage and warm up your hamstrings, but also help with your core and balancing. Very im- portant when moving through that swing! Go for 12 per leg! > >