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Stretch-cord (SC) side raises,
standing, band under feet, raise arms sideways up to horizontal, keeping chest
pushed out 3x15
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SC external rotation, cord on door
handle, face door, pull cord back up into throwing “cocked” position 3x15
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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
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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
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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
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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
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Plyometric push-up: kneeling, drop
down onto hands landing softly as possible then push back up again 3x15
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Trunk rotation, on floor legs up,
knees at 90degrees, arms outstretched, roll knees side to side 3x10 each side
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Side raises, on side on elbow, lift
hips up and down 3x15 each side