541 Return to Golf/Tennis Set 1

Standing single leg marching: 10 reps per side

Air squats: 2 sets x 10 reps

Seated arm circles: 2 sets x 10 reps

Standing overhead reach: 2 sets x 10 reps

Posterior capsule stretch: 2 x 20 second holds per side

Wrist extension stretch: 2 sets with 20 second holds per side

Standing gastroc stretch: 2 sets x 20 seconds per side

Standing hamstring stretch: 2 sets x 20 seconds per side

Standing hip flexor stretch: 2 sets x 20 seconds per side

Seated thoracic rotation: 10 reps with 3 second holds per side

Seated bow and arrow stretch: 10 reps with 3 second holds per side

Seated piriformis stretch: 2 sets with 20 second holds per side