| Exercise | | Manual-Notes (if any) |
 Seated Bike
Starting Position: Adjust the seat so that your legs have just a slight knee bend when your foot is at the bottom position.
Increase the resistance until you are challenged yet can keep good cycling form.
My-Physical-Therapy-Coach comments for golf-conditioning:
| | Sets | Reps | Weight/
Resistance | | |
 Hip Bridge on Ball
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels on top of Flexaball with knees slightly bent.
3) Raise hips off floor by pressing heels into ball.
4) Return to start position.
5) To increase difficulty, raise and extend arms above chest.
My-Physical-Therapy-Coach comments:
| | Sets | Reps | Weight/
Resistance | | |
 Single Leg Curl (on ball)
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heel of one foot on top of Flexaball. Other leg should be held in the air above ball. Raise hips off floor by pushing heel down into ball.
3) Curl ball towards glutes by flexing at the knee. Hips should remain off floor.
4) Return to start position.
5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, raise hands up over chest.
My-Physical-Therapy-Coach comments:
| | Sets | Reps | Weight/
Resistance | | |
 Hip extension on ball
1. Start by lying on a ball with the ball underneath your shoulders.
2. Feet should be shoulder width apart and knees bent at 90 degrees.
3. Start by placing your hips close to the ground. Now extend them up towards the ceiling by contracting your hamstrings and glutes.
4. Your hips should now be parallel with your knees and shoulders.
5. Return to the starting position and repeat.
My-Physical-Therapy-Coach comments:
| | Sets | Reps | Weight/
Resistance | | |
 Prone Hamstring Curl with Ball
1. Lie on your stomach and place a stability ball between your legs and hold it with the inside of your lower leg.
2. Curl your legs up while holding the ball until the ball reaches your butt.
3. Return to the starting position and repeat.
My-Physical-Therapy-Coach comments:
| | Sets | Reps | Weight/
Resistance | | |
 1 leg knee drive with stability ball
1. Start by placing your hands on top of a stability ball and hold yourself in a pushup position.
2. Maintaining good balance raise your left leg up towards your chest and then return your foot to the floor.
3. Repeat with the other leg.
4. Keep your abs drawn in tight and control the leg movement.
My-Physical-Therapy-Coach comments:
| | Sets | Reps | Weight/
Resistance | | |
 Kneeling pushup with hands on ball
1) Get on your knees and place hands 6-8 inches apart onto the flexaball.
2) Start position: Align hands at nipple line and extend the arms to raise body up. Trunk and hips should be in a straight line.
3) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the flexaball.
4) Return to the start position by extending at the elbows and pushing the body up.
My-Physical-Therapy-Coach comments:
| | Sets | Reps | Weight/
Resistance | | |
 Prone Knee Tucks on Ball
1. Start by placing your legs on top of a stability ball and your hands on the ground to form a plank position.
2. Drive your knees in towards your chest bringing the ball with you.
3. Return to the starting position and repeat. Keep your abs tight and your hips parallel with your body.
My-Physical-Therapy-Coach comments:
| | Sets | Reps | Weight/
Resistance | | |
 Chop
Start Position: Hold medicine ball with your arms extended overhead.
In one continuous motion bring the ball down in front of you like you are chopping wood.
You will have to bend at your knees to complete this.
Return to starting position and repeat.
My-Physical-Therapy-Coach comments:
| | Sets | Reps | Weight/
Resistance | | |
 Circles
Start Position: Hold medicine ball with your arms extended overhead.
In one continuous motion bring the ball down in a circular motion.
Squat down so that the ball is just off of the ground during the bottom portion of the circle.
Repeat for prescribed repetitions and then reverse the circle.
My-Physical-Therapy-Coach comments:
| | Sets | Reps | Weight/
Resistance | | |
 Figure 8
Start Position: Hold medicine ball with your arms extended over your right shoulder.
In one continuous motion bring the ball down in front of you like you are chopping wood and the ball should end towards your left foot.
Stand back up and raise the ball straight up over your left shoulder and now bring the ball down towards your right foot.
You will have to bend at your knees to complete this.
Return to starting position and repeat.
My-Physical-Therapy-Coach comments:
| | Sets | Reps | Weight/
Resistance | | |
 Russian Twist
1. Stand with feet hip-width apart.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and forcefully swing ball forward and around towards the left side. Reverse back in the opposite direction. Keep the stomach drawn in to maximize proper usage of muscle.
My-Physical-Therapy-Coach comments:
| | Sets | Reps | Weight/
Resistance | | |
 Frontal Reach
1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist.
2) Step laterally 2-3 feet with the heel striking first and lean torso forward. With both hands, reach down in front of you so that finger tips touch the floor. DO NOT allow front knee to extend past the big toe - may cause injury.
3) Pushing off left foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders and hips should remain squared at all times.
My-Physical-Therapy-Coach comments:
| | Sets | Reps | Weight/
Resistance | | |
 Chest Fly with Tubing
1) Secure door strap waist height.
2) Stand with feet shoulder width apart, knees slightly bent, facing away from the attachment point. You may put one foot in front of the other (staggered stance) for increased stability.
3) Start position: Grasp each handle and position hands wider than shoulder width with palms facing each other (neutral grip). Elbows should be slightly bent and behind the body.
4) Begin by moving arms in an arcing motion to join hands at chest level.
5) Return to start position.
My-Physical-Therapy-Coach comments:
| | Sets | Reps | Weight/
Resistance | | |
 Reverse Wood Chop with bands or cable
1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body. Keeping your arms semi straight rotate your body out and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.
My-Physical-Therapy-Coach comments:
| | Sets | Reps | Weight/
Resistance | | |
 Wood Chop with band or cable
1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.
My-Physical-Therapy-Coach comments:
| | Sets | Reps | Weight/
Resistance | | |
 Standing Row with bands
1. Anchor tubing at around belly button or chest level.
2. Grab the ends of the band in each hand with arms at full extension.
3. Pull your hands back towards your navel and pinch your shoulder blades together as you pull.
4. Keep your elbows close to the body and return to the starting position and repeat.
My-Physical-Therapy-Coach comments for golf-conditioning:
| | Sets | Reps | Weight/
Resistance | | |
 Plank leg raise on extreme balance board
1. Start by forming a parallel plank position with both feet on the ground and your hands on top of the extreme balance board.
2. Holding this parallel position raise one leg off the ground maintaining the plank position.
3. Repeat with the other leg.
4. Remember to keep your abs tight and your hips level with the rest of your body.
My-Physical-Therapy-Coach comments:
| | Sets | Reps | Weight/
Resistance | | |
 Golf Swing on balance board
1. Stand on a balance board and maintain balance.
2. Next take a golf club and assume the address position.
3. Start slowly and perform your golf swing while maintaining your balance.
4. Let your speed increase as your balance becomes better.
My-Physical-Therapy-Coach comments:
| | Sets | Reps | Weight/
Resistance | | |
 Balance Board Drill
1. Start by standing on the balance board allowing one side to touch the ground.
2. Slightly bend your knees with a shoulder width stance.
3. Using the muscles in the lower leg raise the board edge off the ground so that you are balancing on the fulcrum.
4. Hold for the prescribed time.
My-Physical-Therapy-Coach comments:
| | Sets | Reps | Weight/
Resistance | | |
 Lunge with Balance Disc
1) Stand with feet hip width apart. Take leg and step back approximately 2 feet standing on the ball of the foot. Place the front foot on a balance disc.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position while raising the medicine ball overhead and repeat. Alternate or switch to other leg after prescribed reps.
My-Physical-Therapy-Coach golf-conditioning comments:
| | Sets | Reps | Weight/
Resistance | | |
