7 Muscle Building Moves

1. Squats

2. Abdominal Crunches

• Stand with feet shoulder width apart.
•  Bend at the hips and knees, keeping head up and back straight.  
• Make sure your knees do not go forward past your toes.
• Perform 3 sets of 10 reps.  Use weights to make more difficult.

• Lie on back with knees bent, arms crossed over your chest or straight out..
• Lift upper body up until shoulder blades just come off the floor.
• Hold 3 seconds and release slowly. Perform 3 sets of 10.
• Do not tuck chin into chest and remember to keep BREATHING- out on the way up, in on the way down.

3. Hip Patterns (4 ways)

• All performed in standing.

• Use ankle weight or exercise elastic tied around ankle.

Flexion

Extension

Abduction

Adduction

With knee straight, slowly lift leg out in front of you and back down.  
Repeat 10 times.

With knee straight, slowly lift leg back behind you and back down. 
Repeat 10 times.

With knee straight, slowly lift leg out to the side and lower back down.  
Repeat 10 times.

With knee straight, slowly bring leg in and across in front of opposite leg, then back to side.  
Repeat 10 times.

4. Quadruped Leg Extension

5. Shoulder External Rotation

• Begin on your hands and knees, keeping back straight.
• Slowly extend one leg until straight and level with back.
• Hold for 5 seconds.
• Lower leg and repeat. Do 3 sets of 10.

• Use light dumbbell.

• Lie on left side, weight in right hand.

• Keep arm at side, elbow bent to 90 degrees, forearm resting across stomach.

• Slowly lift forearm up to horizontal. Do 3 sets of 10 repetitions on each side.

6. Rows

7. Grip Strengthening

• Use exercise elastic or gym machine.
• Tie middle of elastic on door handle or pole.
• Face door, with elastic ends in each hand.
• Start with arms straight in front of you with light tension in band.
• Pull arms back while bending elbows.
• Keep arms at side and pinch shoulder blades together.  Hold 3 seconds.
• Do 3 sets of 10.

• Squeeze a racquetball or tennis ball 30-100 times in each hand.

*will allow you to grip the club lighter, leaving arms relaxed through swing.

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