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PRESTRETCH: Hold for 20 seconds on each side. POSTSTRETCH: Hold for 20 seconds on each side and repeat.  If you have knee problems, do this stretch slowly and carefully. Page 36 19 Hamstrings Stretch Hip and Lower­Back Muscles.  Return to the start position. PRESTRETCH: Hold for 15 seconds. POSTSTRETCH: Hold for 15 seconds and repeat. Page 37 20 Standing Quads Stretch Hip and Upper­Leg Muscles Stand with your feet slightly apart and both knees slightly bent.  Return to the start position and repeat on the opposite side.

Do the same for the opposite side.  Use the 2­2 format. Page 57 39 Lying Lift Hip Muscles Lie with the back on the floor, knees bent, heels on the floor, and toes upward.  Repeat up to 10 reps.  If so, repeat stretches 18, 19, and 21. Page 58 40 Alternate Lower­Body Prone Lift. Back Muscles Lie facedown with the legs extended and the arms bent and close to the rib cage for support.  Do the same for the opposite side.  Keep the lower back relaxed and do not arch it.  Holding a dumbbell in the opposite hand, extend the arm and angle the dumbbell so that the top head is in line with the supporting hand.

Hip Muscles Lie on one side with the chest and hips pressed against the platform step.  Straighten the lower leg and flex the foot.  Repeat up to 10 reps. Do the same for the opposite side. TIP Do not let the foot rest on the floor. Page 56 38 Standing Abductor Raise Hip Muscles Stand with the feet slightly apart and place your hands on the hips.  Hold for a two­second count and return to the start position.  Do the same for the opposite side.  Use the 2­2 format. Page 57 39 Lying Lift Hip Muscles Lie with the back on the floor, knees bent, heels on the floor, and toes upward.

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Exercises for elite golf performance by Kelly Blackburn

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