The Golf Swing Speed Challenge (103) - First 3 Weeks

103

The Golf Swing Speed Challenge (103) - First 3 Weeks In the first three weeks of this elite program you're going to be predominantly doing two things 1. Improving your flexibility through a range of motion 2. Increasing your strength You will also be doing a small amount of speed work. Over the next three weeks you will alternate daily between flexibility exercises and strength exercises. It is very important, however, that every 7 th day you have a day off from doing any exercises. To make this easy for you I suggest you start this elite program on a Monday. If you do that you'll do flexibility exercises on the Monday, strength exercises on the Tuesday, flexibility exercises on the Wednesday and so on until Sunday, which is when you should have a day off to rest. You ll notice that in the flexibility aspect of this program there are only dynamic exercises like in 102. As we said in 102 the reason for this is because once you have a certain amount of static flexibility, trying to further increase it will have very little impact on how fast you can swing a golf club. But like we said in 102, if you have the time then by all means do some static flexibility stretches. Especially if you have areas of your body that a susceptible to injury, e.g. lower back, shoulders etc. A good time to do some static stretching is between sets on the days when you're doing the strength exercises. At the end of the flexibility program you'll see that you are instructed to swing a driver 10 times. But this time we have changed the order of the swings. This is to keep things fresh so your body doesn t become accustomed to the same old routine and therefore not improve. As we have said all along, it is a good idea when doing these golf swings to use your swing speed measuring device to see how fast you're swinging. When you re doing this just try and beat your last swing speed result. That will keep you motivated and moving forward for that day. Take note that in the first 3 weeks of this program you WILL need access to a gym. When you do any exercise with weights you should use about 60-70% of your potential weight first. Then increase the weight for the second set to about 75-85% so that you can complete the set and feel like you could have completed about 15 reps instead of the 10. Then in the third set increase the weight so that by the end of the 10th repetition it is hard to complete the exercise while keeping good form. In this first 3 weeks you ll be trying to improve your strength so you need to keep trying to increase the weights you re using every time you workout. This may hurt your swing speed initially, but don t worry by the end of this 8 week period it will pay off. Remember when you re doing this program to do this tip to cut down the time it takes you to complete the program...

Tip: To get through the exercises faster do another exercise from a different body part while you re resting between sets. For example, you can do one set from the shoulder exercise section and while you re resting do an exercise from the hips section. To help you keep track of where you re at with this program I have included daily task sheets. So I suggest you print off this entire PDF so you can easily keep track of what you're doing. Flexibility/Strength Exercise Videos, Pictures And Descriptions In the private membership site of The Golf Swing Speed Challenge you ll find videos and descriptions of all the exercises in this program. To login to the private membership site simply go here http://www.golfswingspeedchallenge.com/login and enter your username and password to login. Once logged in then click on the 103 Elite link to get the videos and explanation. As with the 101 and 102 programs, remember that this is not a race. Start off slowly with the exercises to help you avoid injury. It's better to do too little than too much, especially when you re just starting and the exercises are new. If you have any injury spots on your body (e.g. back, knees etc.) make sure you listen to your body and don't do any exercises that you know will cause you problems. Please use common sense with this program. So there you go, print out this PDF if you haven't already and look over the daily tasks and exercises. Also, watch the videos of the exercises so you have a good idea of what you should be doing when you complete the exercises. Then complete the goal task sheet on the next page and then pick a day when you're going to start, and just do it. Complete one day at a time and before you know it you'll be hitting the ball longer than you thought possible! Good luck from all of us here on the Golf Swing Speed Challenge team. We can t wait to hear how much distance you ve gained by completing this 103 challenge.

Golf Swing Speed Challenge 103 Goal Task Sheet Today s Date: Current Swing Speed:_ Important Note: If you don t yet have a swing speed radar to measure your swing speed you can get one here: http://www.golfswingspeedchallenge.com/swing-speed-radar.htm Swing speed you would like to be swinging at after completing The Golf Swing Speed Challenge 103 program:_ Commit to completing this program by signing and dating the form below: I (write your name here) will complete The Golf Swing Speed Challenge program so I can increase my swing speed, which will result in me hitting the ball further and having more fun playing golf. Signed:_

Wrists Hip Lumbar Thoracic Neck Day 1 - Flexibility Date://_ Time Needed: Approximately 20 minutes Exercise Type Reps Completed Rotations left and right Dynamic 30 secs moderate Look up and downs Dynamic 30 secs moderate Empty Bottles Dynamic 30 secs moderate Windmills Dynamic 30 secs moderate Bye-Byes Dynamic 30 secs moderate Standing Twist Dynamic 30 secs moderate Helicopters Dynamic 30 secs moderate Scorpion Dynamic 30 secs moderate Iron Cross Dynamic 30 secs moderate Trunk Rotations Dynamic 30 secs moderate Hip And Groin Flex Dynamic 30 secs moderate Straight leg kicks Dynamic 30 secs moderate Lateral leg swings Dynamic 30 secs moderate Dynamic Hurdles Dynamic 30 secs moderate Wrist Rolls Dynamic 30 secs moderate Down Left Hand Only Ten Golf Swings Tick When Completed And Record The Swing Speed Down Right Hand Only Down

Day 2 Strength Date://_ Time Needed: Approximately 30-35 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set and increase it again for the final set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about 1 minute between each set. Exercise Sets x Reps Weights Used Completed Upper and Chest Abs Obliques Lower Hips Pull Downs Pull Ups Cable Row Incline Bench Press Cable Pulls Lateral Flys Barbell Push Sit Up Standing Cable Twisting Crunch Bent Knee Good Mornings Bridging Dumbbell Crosses Sumo Deadlifts Hamstring Curl Leg Press Barbell Single Leg Squats

Wrists Hip Lumbar Thoracic Neck Day 3 - Flexibility Date://_ Time Needed: Approximately 20 minutes Exercise Type Reps Completed Rotations left and right Dynamic 30 secs moderate Look up and downs Dynamic 30 secs moderate Empty Bottles Dynamic 30 secs moderate Windmills Dynamic 30 secs moderate Bye-Byes Dynamic 30 secs moderate Standing Twist Dynamic 30 secs moderate Helicopters Dynamic 30 secs moderate Scorpion Dynamic 30 secs moderate Iron Cross Dynamic 30 secs moderate Trunk Rotations Dynamic 30 secs moderate Hip And Groin Flex Dynamic 30 secs moderate Straight leg kicks Dynamic 30 secs moderate Lateral leg swings Dynamic 30 secs moderate Dynamic Hurdles Dynamic 30 secs moderate Wrist Rolls Dynamic 30 secs moderate Down Left Hand Only Ten Golf Swings Tick When Completed And Record The Swing Speed Down Right Hand Only Down

Day 4 Strength Date://_ Time Needed: Approximately 30-35 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set and increase it again for the final set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about 1 minute between each set. Exercise Sets x Reps Weights Used Completed Upper and Chest Abs Obliques Lower Hips Pull Downs Pull Ups Cable Row Incline Bench Press Cable Pulls Lateral Flys Barbell Push Sit Up Standing Cable Twisting Crunch Bent Knee Good Mornings Bridging Dumbbell Crosses Sumo Deadlifts Hamstring Curl Leg Press Barbell Single Leg Squats

Wrists Hip Lumbar Thoracic Neck Day 5 - Flexibility Date://_ Time Needed: Approximately 20 minutes Exercise Type Reps Completed Rotations left and right Dynamic 30 secs moderate Look up and downs Dynamic 30 secs moderate Empty Bottles Dynamic 30 secs moderate Windmills Dynamic 30 secs moderate Bye-Byes Dynamic 30 secs moderate Standing Twist Dynamic 30 secs moderate Helicopters Dynamic 30 secs moderate Scorpion Dynamic 30 secs moderate Iron Cross Dynamic 30 secs moderate Trunk Rotations Dynamic 30 secs moderate Hip And Groin Flex Dynamic 30 secs moderate Straight leg kicks Dynamic 30 secs moderate Lateral leg swings Dynamic 30 secs moderate Dynamic Hurdles Dynamic 30 secs moderate Wrist Rolls Dynamic 30 secs moderate Down Left Hand Only Ten Golf Swings Tick When Completed And Record The Swing Speed Down Right Hand Only Down

Day 6 Strength Date://_ Time Needed: Approximately 30-35 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set and increase it again for the final set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about 1 minute between each set. Exercise Sets x Reps Weights Used Completed Upper and Chest Abs Obliques Lower Hips Pull Downs Pull Ups Cable Row Incline Bench Press Cable Pulls Lateral Flys Barbell Push Sit Up Standing Cable Twisting Crunch Bent Knee Good Mornings Bridging Dumbbell Crosses Sumo Deadlifts Hamstring Curl Leg Press Barbell Single Leg Squats Day 7 - Day Off

Wrists Hip Lumbar Thoracic Neck Day 8 - Flexibility Date://_ Time Needed: Approximately 20 minutes Exercise Type Reps Completed Rotations left and right Dynamic 30 secs moderate Look up and downs Dynamic 30 secs moderate Empty Bottles Dynamic 30 secs moderate Windmills Dynamic 30 secs moderate Bye-Byes Dynamic 30 secs moderate Standing Twist Dynamic 30 secs moderate Helicopters Dynamic 30 secs moderate Scorpion Dynamic 30 secs moderate Iron Cross Dynamic 30 secs moderate Trunk Rotations Dynamic 30 secs moderate Hip And Groin Flex Dynamic 30 secs moderate Straight leg kicks Dynamic 30 secs moderate Lateral leg swings Dynamic 30 secs moderate Dynamic Hurdles Dynamic 30 secs moderate Wrist Rolls Dynamic 30 secs moderate Down Left Hand Only Ten Golf Swings Tick When Completed And Record The Swing Speed Down Right Hand Only Down

Day 9 Strength Date://_ Time Needed: Approximately 30-35 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set and increase it again for the final set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about 1 minute between each set. Exercise Sets x Reps Weights Used Completed Upper and Chest Abs Obliques Lower Hips Pull Downs Pull Ups Cable Row Incline Bench Press Cable Pulls Lateral Flys Barbell Push Sit Up Standing Cable Twisting Crunch Bent Knee Good Mornings Bridging Dumbbell Crosses Sumo Deadlifts Hamstring Curl Leg Press Barbell Single Leg Squats

Wrists Hip Lumbar Thoracic Neck Day 10 - Flexibility Date://_ Time Needed: Approximately 20 minutes Exercise Type Reps Completed Rotations left and right Dynamic 30 secs moderate Look up and downs Dynamic 30 secs moderate Empty Bottles Dynamic 30 secs moderate Windmills Dynamic 30 secs moderate Bye-Byes Dynamic 30 secs moderate Standing Twist Dynamic 30 secs moderate Helicopters Dynamic 30 secs moderate Scorpion Dynamic 30 secs moderate Iron Cross Dynamic 30 secs moderate Trunk Rotations Dynamic 30 secs moderate Hip And Groin Flex Dynamic 30 secs moderate Straight leg kicks Dynamic 30 secs moderate Lateral leg swings Dynamic 30 secs moderate Dynamic Hurdles Dynamic 30 secs moderate Wrist Rolls Dynamic 30 secs moderate Down Left Hand Only Ten Golf Swings Tick When Completed And Record The Swing Speed Down Right Hand Only Down

Day 11 Strength Date://_ Time Needed: Approximately 30-35 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set and increase it again for the final set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about 1 minute between each set. Exercise Sets x Reps Weights Used Completed Upper and Chest Abs Obliques Lower Hips Pull Downs Pull Ups Cable Row Incline Bench Press Cable Pulls Lateral Flys Barbell Push Sit Up Standing Cable Twisting Crunch Bent Knee Good Mornings Bridging Dumbbell Crosses Sumo Deadlifts Hamstring Curl Leg Press Barbell Single Leg Squats

Wrists Hip Lumbar Thoracic Neck Day 12 - Flexibility Date://_ Time Needed: Approximately 20 minutes Exercise Type Reps Completed Rotations left and right Dynamic 30 secs moderate Look up and downs Dynamic 30 secs moderate Empty Bottles Dynamic 30 secs moderate Windmills Dynamic 30 secs moderate Bye-Byes Dynamic 30 secs moderate Standing Twist Dynamic 30 secs moderate Helicopters Dynamic 30 secs moderate Scorpion Dynamic 30 secs moderate Iron Cross Dynamic 30 secs moderate Trunk Rotations Dynamic 30 secs moderate Hip And Groin Flex Dynamic 30 secs moderate Straight leg kicks Dynamic 30 secs moderate Lateral leg swings Dynamic 30 secs moderate Dynamic Hurdles Dynamic 30 secs moderate Wrist Rolls Dynamic 30 secs moderate Down Left Hand Only Ten Golf Swings Tick When Completed And Record The Swing Speed Down Right Hand Only Down

Day 13 Strength Date://_ Time Needed: Approximately 30-35 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set and increase it again for the final set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about 1 minute between each set. Exercise Sets x Reps Weights Used Completed Upper and Chest Abs Obliques Lower Hips Pull Downs Pull Ups Cable Row Incline Bench Press Cable Pulls Lateral Flys Barbell Push Sit Up Standing Cable Twisting Crunch Bent Knee Good Mornings Bridging Dumbbell Crosses Sumo Deadlifts Hamstring Curl Leg Press Barbell Single Leg Squats Day 14 - Day Off

Wrists Hip Lumbar Thoracic Neck Day 15 - Flexibility Date://_ Time Needed: Approximately 20 minutes Exercise Type Reps Completed Rotations left and right Dynamic 30 secs moderate Look up and downs Dynamic 30 secs moderate Empty Bottles Dynamic 30 secs moderate Windmills Dynamic 30 secs moderate Bye-Byes Dynamic 30 secs moderate Standing Twist Dynamic 30 secs moderate Helicopters Dynamic 30 secs moderate Scorpion Dynamic 30 secs moderate Iron Cross Dynamic 30 secs moderate Trunk Rotations Dynamic 30 secs moderate Hip And Groin Flex Dynamic 30 secs moderate Straight leg kicks Dynamic 30 secs moderate Lateral leg swings Dynamic 30 secs moderate Dynamic Hurdles Dynamic 30 secs moderate Wrist Rolls Dynamic 30 secs moderate Down Left Hand Only Ten Golf Swings Tick When Completed And Record The Swing Speed Down Right Hand Only Down

Day 16 Strength Date://_ Time Needed: Approximately 30-35 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set and increase it again for the final set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about 1 minute between each set. Exercise Sets x Reps Weights Used Completed Upper and Chest Abs Obliques Lower Hips Pull Downs Pull Ups Cable Row Incline Bench Press Cable Pulls Lateral Flys Barbell Push Sit Up Standing Cable Twisting Crunch Bent Knee Good Mornings Bridging Dumbbell Crosses Sumo Deadlifts Hamstring Curl Leg Press Barbell Single Leg Squats

Wrists Hip Lumbar Thoracic Neck Day 17 - Flexibility Date://_ Time Needed: Approximately 20 minutes Exercise Type Reps Completed Rotations left and right Dynamic 30 secs moderate Look up and downs Dynamic 30 secs moderate Empty Bottles Dynamic 30 secs moderate Windmills Dynamic 30 secs moderate Bye-Byes Dynamic 30 secs moderate Standing Twist Dynamic 30 secs moderate Helicopters Dynamic 30 secs moderate Scorpion Dynamic 30 secs moderate Iron Cross Dynamic 30 secs moderate Trunk Rotations Dynamic 30 secs moderate Hip And Groin Flex Dynamic 30 secs moderate Straight leg kicks Dynamic 30 secs moderate Lateral leg swings Dynamic 30 secs moderate Dynamic Hurdles Dynamic 30 secs moderate Wrist Rolls Dynamic 30 secs moderate Down Left Hand Only Ten Golf Swings Tick When Completed And Record The Swing Speed Down Right Hand Only Down

Day 18 Strength Date://_ Time Needed: Approximately 30-35 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set and increase it again for the final set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about 1 minute between each set. Exercise Sets x Reps Weights Used Completed Upper and Chest Abs Obliques Lower Hips Pull Downs Pull Ups Cable Row Incline Bench Press Cable Pulls Lateral Flys Barbell Push Sit Up Standing Cable Twisting Crunch Bent Knee Good Mornings Bridging Dumbbell Crosses Sumo Deadlifts Hamstring Curl Leg Press Barbell Single Leg Squats

Wrists Hip Lumbar Thoracic Neck Day 19 - Flexibility Date://_ Time Needed: Approximately 20 minutes Exercise Type Reps Completed Rotations left and right Dynamic 30 secs moderate Look up and downs Dynamic 30 secs moderate Empty Bottles Dynamic 30 secs moderate Windmills Dynamic 30 secs moderate Bye-Byes Dynamic 30 secs moderate Standing Twist Dynamic 30 secs moderate Helicopters Dynamic 30 secs moderate Scorpion Dynamic 30 secs moderate Iron Cross Dynamic 30 secs moderate Trunk Rotations Dynamic 30 secs moderate Hip And Groin Flex Dynamic 30 secs moderate Straight leg kicks Dynamic 30 secs moderate Lateral leg swings Dynamic 30 secs moderate Dynamic Hurdles Dynamic 30 secs moderate Wrist Rolls Dynamic 30 secs moderate Down Left Hand Only Ten Golf Swings Tick When Completed And Record The Swing Speed Down Right Hand Only Down

Day 20 Strength Date://_ Time Needed: Approximately 30-35 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set and increase it again for the final set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about 1 minute between each set. Exercise Sets x Reps Weights Used Completed Upper and Chest Abs Obliques Lower Hips Pull Downs Pull Ups Cable Row Incline Bench Press Cable Pulls Lateral Flys Barbell Push Sit Up Standing Cable Twisting Crunch Bent Knee Good Mornings Bridging Dumbbell Crosses Sumo Deadlifts Hamstring Curl Leg Press Barbell Single Leg Squats Day 21 - Day off

Flexibility Exercises Body Part Neck Rotations left and right - Dynamic (30 secs moderate ) Description: Look over left shoulder then rotate to look over right shoulder. Look ups and down - Dynamic (30 secs moderate ) Description: While standing look up as high as possible and then down putting your chin on your chest. Body Part - Shoulder Girdle Empty Bottles Dynamic (30 secs moderate ) Description: While standing allow your arms to hang at your sides with your palms facing your body and your thumbs pointing in towards your legs. Then raise both hands up while keeping your arms straight and keep your thumbs pointing towards the ground as though you are emptying out bottles. Stop when your arms are as high as possible and return to the start position and repeat. Windmills - Dynamic (30 secs moderate ) Description: Swing arms around head in a vertical direction. Bye-Bye s - Dynamic (30 secs moderate ) Description: While standing raise both arms out to the side so they are parallel with the ground and at shoulder height. Then bend at the elbows of both arms so your fingers are pointing straight up to the sky and your arms will be forming a 90 degree angle. Your palms will be facing out in front of you. From this starting position simply rotate your hands 180 degrees while keeping your arms and elbows in a similar position as when they started, and continue until your palms are facing behind you. Then return your hands to the starting position and repeat. Body Part - Thoracic Standing Twist Dynamic (30 secs moderate ) Description: Stand and twist torso to the left and right holding arms at chest height. Helicopters Dynamic (30 secs moderate ) Description: Stand and hold both arms out straight away from you. Then simply twist your torso to the right and then left while keeping your arms straight. Body Part - Lumbar Scorpion Dynamic (30 secs moderate ) Description: Lie face down, with your arms out to the side. To start lift one leg up off the floor and move it over and above the other leg. Then rotate your hips to allow your leg to move even more to the opposite side that it s already on, then bend your knee and keep rotating you hips while you re continuing to move your leg to try and touch your toe to the ground. If you can do that great. If not, just go as far as you can. It s important that when doing this exercise you don t let your shoulders come up off the ground much. Your upper body should stay in a very similar position all throughout this exercise that it was in when you started. Return your leg to the starting position and repeat with your other leg.

Iron Cross Dynamic (30 secs moderate ) Description: Lie on the floor face up with your arms out straight from your sides as though you are on a cross. Then raise both legs up so they form a 90 degree angle with your upper body. Then, while keeping your legs together, move your feet over to one side until they touch the floor and then repeat this movement to the other side. Trunk Rotations Dynamic (30 secs moderate ) Description: Lie face up on the floor with your arms straight out to either side. Then with one of your legs lift it up and move it as far over to the opposite side as you can and then return that leg to the starting position. Then repeat with your other leg. Body Part - Hips Hip and Groin Flex Dynamic (30 secs moderate ) Description: Start in a position similar to that of doing a push-up. Then bring up one foot so it finishes just outside the same side hand then return your foot to the starting position. Then repeat with your other foot. Straight leg kicks Dynamic (30 secs moderate ) Description: In a standing position, slowly kick your right leg upward and across to your left hand held out forward at shoulder height. Keep the leg as straight as possible. Repeat with your left leg to your right hand. Lateral leg swings Dynamic (30 secs moderate ) Description: Hold onto a support while standing and swing one leg side to side in front of the body, keeping your leg straight. Repeat with other leg. Dynamic Hurdles Dynamic (30 secs moderate ) Description: Important Note You can do this exercise with an imaginary hurdle or a real one. Stand side on to your hurdle and then lift your leg over the hurdle, followed by your other leg. Once over the hurdle repeat going back leading with the second leg this time. Wrist Rolls Dynamic (30 secs moderate ) Description: Hold your arms out straight and rotate your wrists around in a clockwise direction and after 15 seconds or so switch to rotating your wrists around in a anti-clockwise direction.

Strength Exercises When doing these strength exercises do them to a count of 2 up and 3 down. Body Part - Upper Exercise - Pull Downs Description: Sit on the pull down machine and then grasp the pull down bar with a wide grip. Then pull down the bar to your upper chest and return until your arms and shoulders are fully extended and then repeat. Exercise - Pull Ups Description: Reach up and grasp the pull up bar with a wide overhand grip. Then pull your body up until your neck reaches about the height of your hands. Once at that position then lower your body until your arms and shoulders are fully extended and then repeat. Exercise - Cable Row Description: Sit at the cable row machine and grasp the cable attachment. Make sure your feet have a firm base and your knees are slightly bent. Once set pull the cable attachment to your waist while straightening your lower back. At the end range of motion pull your shoulders back and then return until your arms and shoulders are stretched forward and then repeat. Body Part - and Chest Exercise - Incline Press Description: Lie face up on an incline bench. Using a wide overhand grip grab the barbell from the rack and then lower the weight to your upper chest. Now press the bar up until your arms are extended, then repeat. Exercise - Cable Pulls Description: While standing grasp two opposing high pulley dumbbell attachments. Have a slight bend in your knees, hips and elbows. To do this exercise bring the cable attachments together in a hugging type of motion so that your hands almost touch at the bottom. Then let your arms move back to the starting position and repeat the exercise. Exercise - Lateral Flys Description: While standing hold a dumbbell in each hand. With your elbows slightly bent, raise your arms up to the side until your elbows are about shoulder height. Then simply lower and repeat. Body Part - Abs/Obliques Exercise - Barbell Push Sit Up Description: Lie on a flat or incline bench while holding a barbell with an overhand grip as though you are about to do a bench press. Make sure your feet are secured and then begin by bending your waist and raising your torso as high off the bench as you as you can while holding the barbell above your head. Try to reach a position where your upper body is upright and then lower back to the bench and repeat. Exercise - Standing Cable Twisting Crunch Description: Position a strap to a cable machine and place it over your shoulders so you are holding

it in place behind your neck. Then flex and twist your spine so that one shoulder moves to one side then return to the start position and repeat on the other side. Body Part - Lower Exercise - Bent Knee Good Mornings Description: Place a barbell on the back of your shoulders and hold the bar in place with both hands. Then keeping your back straight, bend your hips to lower your upper body and bend forward as much as you can, but no lower than a position where your upper body is parallel to the floor. When moving down make sure your knees are always slightly bent. Once at your lowest position then raise your upper body up, while keeping your back straight and then repeat. Exercise - Sumo Deadlifts Description: Position your feet under a barbell bar with a very wide stance (about shoulder width apart) and your feet angled out about 45 degrees. Your shins should almost be touching the bar. To start this exercise squat down (keeping your back straight) and grasp the bar using a fairly wide grip (about shoulder width apart). To start the lift simply extend your hips and knees to a full extension. When doing this lift make sure to keep the bar very close to your body. Lower back down with a straight back and repeat. Body Part - Hips Exercise - Hamstring Curl Description: Sit or lie (depending on what hamstring machine you re using) and secure your feet behind a lever pad. Then raise your lower legs so your knees are bent. Then lower the lever pad and repeat. Exercise - Leg Press Description: Sit on a leg press machine that has a padded back support. Place your feet on the platform and hold the handles on the side. Then push the platform away from you by extending your knees until your legs are fully extended. Then return to the start position and repeat. Exercise - Barbell Single Leg Squats Description: Position a barbell on your shoulders behind your neck. Then balance on one leg and squat down as far as you can while keeping the other leg off the floor and keeping your back straight. Then raise your body back up to the starting position and repeat. At the end of the set repeat with your other leg.