TDH Tall-kneeling, Half-kneeling, Single-leg Balance

This is a hip stability, anti-rotation, trunk stability movement. But you are also coordinating your opposite arm and leg, just like in your golf swing. In your backswing you are connecting your lead shoulder and your trail hip to store energy. In your downswing you are connecting your lead hip to your trail shoulder to produce power. Can you stay tall through your hip as you go through each phase of the movement? Can you get up from the tall-kneeling position to the half kneeling position by pulling your leg straight forward without circling it out to the side? Can you get to single-leg balance with a straight down leg and your glute engaged? Are you on balance throughout the movement? Take your time. Be deliberate and balanced. Although this does not look like golf, there is a lots of carryover. You are working on the cross-body connection you need in your golf swing to create rotational force.

Tall-kneeling, Half-kneeling, Single-leg balance (2-4 sets of 8 each side)
*Start with both knees on the ground.
*Pull your opposite knee and arm up and forward so you are in ½ kneeling position.
*Bring your back knee up and forward, so you come up to single-leg balance on what was your forward foot, with your opposite arm up. Brace your abs and stay tall, so you are not folding in half. As you bring your back knee forward you are creating a ton of hip stability on that forward/stance leg.
*Do your best to keep your hips, knees and toes lined up; so you are not circling your leg around to get them in front of you. Think of being on railroad tracks.
*At the top squeeze your quad and glute on the stance leg. Hold your balance for a two count.
*Reverse the movements to get down. Remember you are using opposites.
*Complete the prescribed reps and repeat on the other side.

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