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This particular exercise is fantastic for athletes involved in rotational sports such as golf, tennis, hockey, baseball, softball, dance and mixed martial arts. When executed correctly, your legs will gain strength and stability which is important to stay on plane as you turn your body in any rotational competitive activity.

This exercise also has tremendous benefit for people with flexibility and lower back issues. Depending on the severity of the injury, please consult your doctor before attempting this exercise. If you are recovering, PLEASE try with very light or no weight in the beginning so that you can feel the full range of motion as it loosens up your body.

Once weight is added, your quadriceps, core and obliques will start to feel a burn. Start small if you need to such as body weight for 2 sets of 6 repetitions each side and every two days add a few more reps, sets or small weight increments.



3 sets of 24 repetitions on a four count per repetition with 5 to 10 pounds.

Remember the importance of form and controlled movements over flopping around with weight too heavy. The more controlled we can be throughout our lung and rotation, the better chance we have of preventing an injury.

GYM HACK: Grab a gallon of milk or 2 liter bottle out of the fridge if you can’t make it to the gym. Find a hallway at work or home and bust it out in 10 mins!