How many reps, times per week, before you felt improvement?

I try to go 3 times per week intermixed with my other weekly workouts. 30 to 40 reps per session. I'd say realized improvement after the first week. The feeling of being in the slot with the trainer translates to the golf swing.

Which band should I start with? Longest or shortest?

The Longest, Orange/yellow then blue then redBernie Fay

Is this good for lefties?

Yes This Device works for righties and lefties

Does the device promote an "inside/out" swing ? as we golfers say "in the slot"

I would say no, as it's purpose is not to work on path. What it does do, is allows the golfer to increase the amount of turn in the backswing and the follow through. I have one student who has gone from about 70 degrees rotation to almost 100 degrees after regular use of the device. An added benefit is the increased strength and mobility of the shoulder capsule. Hope this helps

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Item Package Dimensions L x W x H	43 x 3.5 x 3.5 inches
Package Weight	1.32 Kilograms
Item Dimensions LxWxH	40 x 2 x 2 inches
Item Weight	2.5 Pounds
Brand Name	Misig
Color	Silver
Material	Aluminum
Suggested Users	mens
Number of Items	1
Part Number	1
Style	Golf Swing Training Device
Sport Type	Golf