Upper Body Strength

CHAIR DIP

  • Sit in a sturdy chair with your hands gripping the seat.
  • Walk your feet forward.
  • Lower yourself until your upper arms are parallel to the ground.
  • Then push back up.
  • Do two sets of 12 to 15 reps.

QUICK TIP: Squeeze your abs and glutes, but let your arms do the work.

RESISTANCE ROWS

  • Secure a resistance band to a stable object at chest height, grabbing the free ends in each hand.
  • Stretch your arms out in front of you, stagger your feet for balance, and squeeze your core muscles.
  • Pull the band back until your hands are beside your chest, keeping your elbows at shoulder level.
  • Maintain control as you return to the starting position.
  • Do two sets of 12 to 15 reps.

QUICK TIP: Choose a band that barely allows you to do the last rep of each set with perfect form.

RESISTANCE-BAND SPRINTS

  • Using a resistance band as above, stagger your feet and pull in your abdominal muscles for balance.
  • Swing arms quickly back and forth, as if you were sprinting.
  • Keep your feet planted.
  • Do two sets of 12 to 15 reps.
  • To train the opposing muscle groups, turn away from the band’s center and repeat the arm motion.

QUICK TIP: You may want to try different band lengths and/or levels of resistance until you find one that allows you to closely match your swing.

PUSH-UPS

  • Get into a plank position with your hands slightly outside your shoulders.
  • Lower your body until your chest nearly touches the floor.
  • Pause, then push back up.
  • Do two sets of 12 to 15 reps.

QUICK TIP: Tighten your glutes throughout to stabilize your hips. If they do sag, consider that your last rep and end the set.