Strength Training Exercises - Intermediate

1. 1/2 Power Backswing Place tubing under left foot. Hold Golf Gym with normal grip. Take up golf stance at ball address. Turn shoulders to make a half swing - like swinging an easy wedge from 60 yards. Keep your left arm straight, and cock right wrist fully.

2. Full Power Backswing Place tubing under left foot. Hold Golf Gym with normal grip. Take up your golf stance at ball address. Turn hips, torso and shoulders to make power backswing with full wrist cock. Focus on using good swing technique.

3. Power Follow-through Place tubing under right foot (or under left foot if you prefer). Hold Golf Gym with normal grip. Take up golf stance at ball address. Take easy 1/4 backswing, then make a smooth power follow-through to a balanced finish.

4. Power Drive Attach door strap to door jam. Hold Golf Gym with normal grip and take up golf stance near top of backswing, so the tubing is pulled tight. Drive arms down and forward. End with wrist firm and hands over front foot.

5. Power Torso Turn Attach door strap to door jam at chest height. Hold Golf Gym with normal grip and take up golf stance next to door, so the tubing is pulled tight. With your knees slightly flexed, slowly rotate shoulders and torso across your chest.

6. Abdominal Crunch Lie on back and support legs on bench or chair at 90 degrees. Place hands behind head, or on shoulders. Exhale as you slowly raise your shoulder blades about 4 inches off the ground. Keep eyes on ceiling - don't pull head forward.

7. Seated Side Bend Sit on the edge of a chair or padded bench. Place a golf club across the back of your shoulders. Keeping your back straight and your head up, slowly bend your torso to one side. Return to the middle and repeat to other side.

8. Back Extension Lie face down, with your chin resting comfortably on the exercise mat. Extend your arms and legs. Squeeze your buttocks as you slowly raise your right arm and left leg about 4 inches off the ground. Repeat for other side.

9. Wide Stance Push-up Place hands flat on floor at chest level, wider than shoulder-width apart. Support weight on hands and toes. Keep back straight. Tighten tummy muscles as you slowly lower yourself to ground. Exercise can be performed from knees or against wall.

10. Wide-stance Squat Stand with hands by sides, feet just wider than shoulder-width apart. Keep feet flat and squat down so that buttocks are in line with your heels. As you squat down, raise your arms in front for balance. Return to standing position.

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