11. Keep Hips facing
forward
“Crunch” side
Hands high over
head
12. Club over head,
rotate toward front
leg
Shoulders rotate
with hands
13. Step to your side
Push Hands forward
as you lunge
Push back to
middle
14. Tall, strong posture
Pull shoulder blades
down and back
Control the band
out and back
15. Take athletic stance
Thumbs up
Pull shoulder blades
down and back
16. Toes forward
Level shoulders and
hips
Push into the
ground to stretch
the band
17. Push into the
ground with stand
leg
Level shoulders
18. Take split stance
Grab cord with
front arm
Bring cord across
your body
Rotate Shoulders
Extend Hip
19. Take split stance
Grab cord with back
arm
Front elbow leads
the movement
Bring cord across
your body
Rotate Shoulders
Extend Hip
20. Take golf stance
Hands at hip level
Transfer weight and
hands to front hip
Keep a tight core
Straighten front
elbow
Return to start
position