This series of exercises is going to be looking at leg strength, and we're going to start using some of the faster twitch muscles in the legs. We've talked a lot about posture and stability and slow muscles, and now we're going to be looking at the leg muscles that develop explosive power. 

Golf is a dynamic sport, and we do also need speed through the ball. So these are some of the exercises, starting with the easier ones, and then making them more functional. 

For the first exercise, keep your feet on the ball. Tighten your core, and just lift your bottom up. Lower almost to the ground, and then come back up again. Here, Stefanie's working her ham strings quite hard, but she's also got to focus on balance, and using her core to stabilise. 

The next exercise is going to be a progression of the previous one, and we're just going to make this a little bit harder. Lift up again, keeping your core nice and tight, and slowly straighten your legs out. Bring them back, and repeat. Stefanie's working her legs very hard, but she's also got to keep her core tight so that she doesn't overarch her back - so she's keeping nice and stable and flat.

If you start to arch your back, you'll feel pain in your back or in your hips, and that's the time to stop; this may be too advanced for you. 

We now move into a standing position - golf is a standing sport, so we need to be exercising the legs in the position for the sport so they get stronger. Cross your arms across your chest, slowly dip down into a lunge, and then back up again. This is a very high level exercise, because Stefanie has to concentrate on tightening her core, she has to control her leg in a forwards direction, keep her trunk upright, and all the time maintain balance. The key to this is to keep your core tight, focus on forward movement, and then move up and down.

We're going to start bringing some explosive power in now. It's very important that you have good technique for your lunges first, before you even attempt this.

You'll notice that Stefanie's going to be moving very much in a straight line, there's going to be no side to side deviations, she's going to go down in a controlled way into the lunge, and then she's going to change legs in quite a fast manner, and lunge on the other side.