SPRING: SPLIT SQUATS
Two sets of eight reps (per side)
1. Holding onto dumbbells in each hand, get into a
split stance (approximately 4 foot lengths apart).
2. Keeping your spine upright and core engaged,
squat straight down (don’t let your front knee travel
forward) until your back knee is within 6 inches of
the ground.
3. Return to an upright split stance.
4. After eight repetitions, repeat with your opposite
leg forward.
If this exercise is too difficult with dumbbells, it can also
be done without them. In either case, be sure to keep
good form!
SUMMER: BRETTZEL STRETCH
Two sets of five reps (per side)
1. Lie on your side and flex your top hip up past 90
degrees and hold onto it with your bottom hand.
2. Turn your bottom hip outward and try to grab your
ankle with your top hand. Don’t grab onto your foot.
If you can’t reach your ankle, loop a towel around
your ankle and grasp the ends of it.
3. Once in the position, contract the glutes (butt
muscles) in your top leg and contract the quads
(thigh muscles) of your bottom leg. Aim to try to
bring your top hip down and to straighten your
bottom leg all the while resisting with your hands.
Hold this contraction for five seconds.
4. Relax and immediately rotate your top shoulder
toward the floor. Hold this position for five seconds
before returning to the start position.
5. After five repetitions, repeat while lying in the
opposite direction.
FALL: STEP OUTS TO STEP UPS
Two sets of five reps (per side)
1. Start by getting into a tall kneeling position with a
golf club or stick over your head.
2. Keeping the club and your shoulders stable and
pointing forward, bring your right foot forward into
the half-kneeling position and rotate your trunk to
the right.
3. Next, bring your left knee up to a full standing
position on your right leg only.
4. Add a trunk rotation to the left and then return to
the starting tall kneeling position. This equals
one repetition.
5. After five repetitions, repeat with the opposite foot
starting the step out.
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