-         Stretch-cord (SC) side raises, standing, band under feet, raise arms sideways up to horizontal, keeping chest pushed out    3x15

-         SC external rotation, cord on door handle, face door, pull cord back up into throwing “cocked” position   3x15

-         SC golf swing action, cord fixed low down under eg. couch foot or tied onto bottom  of security gate, in golf stance, replicate swing forward 3x15

-         SC reverse golf swing action, cord fixed low down under eg. couch foot or tied onto bottom  of security gate, in golf stance, replicate back swing 3x15

-         Forearm (anti-tennis and golfer’s elbow exercise), cord on door, stand side-on to door, elbow kept at side and bent to 90degrees, flex and extend wrist  3x15 then turn around, other side to door, flex and extend wrist 3x15

-          Trunk rotation, SC doubled up on door, hold with two hands, arms out at hip level and twist against cord with upper body keeping hips still  3x15 each direction

-         Plyometric push-up: kneeling, drop down onto hands landing softly as possible then push back up again 3x15

-         Trunk rotation, on floor legs up, knees at 90degrees, arms outstretched, roll knees side to side     3x10 each side

-         Side raises, on side on elbow, lift hips up and down  3x15 each side