544 Return to Golf/Tennis Set 4

Overhead squat: 2 sets x 10 reps

Reverse lunge: 2 sets x 10 reps per side

Lateral lunge: 2 sets x 10 reps per side

Hip hinge: 2 sets x 10 reps

Single leg hip hinge: 2 sets for 10 reps per side

Lateral band walk: 6 x 15 steps

Monster walk 6 x 15 steps

Hydrants with band: 2 sets x 10 reps per side

Birddog: 2 sets x 10 reps per side

Child pose: 2 sets with 20 second holds

Lateral child pose: 20 seconds per side

Lumbar lockout thoracic rotation: 10 reps with 3 second holds per side

A-frame: 10 reps with 3 second holds per side

Seated thoracic extension

Corner pec stretch: 2 sets x 20 seconds