Lets begin with the lunge series. Here are a few guidelines:
- Breathing is essential for balance as well as getting maximum results. Exhale on the exertion segment of the exercise.
- Maintain a 90-degree angle at the knee joint ' do not allow the knee to move forward or over the foot position.
- Lunge through the full range of motion for ten to twenty repetitions and then hold the lunge position and pulse or pump quickly for twenty more reps (or until muscle failure).
Place the tubing under the left foot as you then step the left foot forward, brining the right heel off the floor. Tuck the elbows into the waist line. Inhale deeply as you lunge down and complete the bicep curl. Exhale as you return to the starting position. Repeat as recommended and switch sides.
Inhale and lunge down as you lift the arms to the side. Bring the arms to shoulder height on the exhale and repeat. Switch sides.
Place the left foot forward, tubing under the left foot and place the handles in the right hand. Rotate the right leg inward. Slide the left hand down the leg until you feel the stretch in the hamstrings and inner thighs. Revolve the torso towards the floor. Inhale deeply and on the exhale pull the right arm towards the ceiling (leading with the elbow). Repeat ten to twenty times and switch sides.
Place the tubing under both feet, backs of the hands face the ceiling. Inhale and squat as you lift the arms to shoulder height. Note: Imagine you are sitting on a chair with the weight in the heels. Pull the navel inward to protect the low back.
Exhale and return to the original position. Remember to pulse in the seated position for twenty, fast reps.
Let me know about your progress and I look forward to seeing you live from the PGA Show on The Golf Channel the week of January 27th!