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JCrane

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About JCrane

  • Birthday 10/09/1949

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    Oshkosh WI USA

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  • Index: 10
  • Plays: Lefty

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  1. I did my slow flow Yoga focusing on strength, balance, and Mobility exercises with my class as I demoed slow tempo. This has been a great combination to the weights as the transition exercises really develop the body dynamically. Good group today as I counted 34 which is about average. That took about an hour. Slow movement exercises are gaining popularity even with weights where you never used to see it. Next I went to the pulleys where I simulate the golf swing both on the back swing and on the follow through, using ecentric; concentric and static contraction exercises. I use Peter Sisco's system. I have been using this system on the machines for about a year now. It builds strength while it relies heavily on recovery time without spending a lot of time in the gym. I rotate the lower body weight machine workout with the core , and the upper body. Next a few hand grips with my lead hand only. Next a few games of Pickelball , then over to the golf simulator for a round of golf.
  2. worked with my group this morning. I did stretches on the chair , starting with the calf muscle stretch, then Quad stretch, toe stretch, Hamstring , and glute stretches. Next worked on vertical balance exercises , then dynamic transitions balance exercises Body strength with hands on the chair moving to planks with spine mobility exercises and oblique stretches core strengthening exercise , boat pose, reverse plank, controlled role ups holds on the negatives core machine using static contraction holds incline sit ups , slow controlled with holds 3 levels Lowest, medium highest
  3. This morning : one hour of stretches including complete leg stretches using chair (calves, Quads, Hamstrings, Glutes ) Balancing work including transitions from tree to airplane to figure 4 and back again, to tree and mobility training including half pigeon on chair, bridge, cobbler, supine twists , and camel, adding a flow along the way (moving from Plank to spinal back bend to forward fold. 2 hours of senior volleyball 30 min of weight machines 7 machines using Static Contraction methodology ( calf machine, sitting leg press , inverted leg press, Quad machine, Ham String machine, Abductor and Abductor machines Good mix for 73 Strength + Balance + Mobility = Fitness
  4. JCrane

    JCrane

  5. Suggestion : find a partner who is equally determined and throw it at each other to see who can knock the other over. It is lot more fun and saves on walls. LOL
  6. I like what you said here on several levels. One is that you stretched. I rarely here that term on this forum. The other thing I heard was how you are dealing with injuries. You are listening to your body and working with what it gives you . So many times people either try to push through an injury or just give up and don't do anything. Two suggestions : keep the movement slow so you can feel what is going on and maybe try an inversion table for your back to decompress the spine. I am only an average golfer so I never offer suggestion on golf but this is an area I am familiar with . Keep up the good work
  7. I have the same. Get an exercise ball , a large one and lay on your back and roll on it reversing the curve of your spine. that should help
  8. That works !don't get discouraged. It is a life lone process life long process
  9. Great Job ! If you are looking to lose weight, I would pay more attention to your diet than your exercise program. Eat foods that will not only help you lose weight, but also add to your overall health. At least that has been my experience.
  10. Did you get a chance to try these ? Rate them in terms of difficulty 1-10
  11. Where is the stretching. ? Start now or you may regret it later in life.
  12. ok, I got permission to send you some links from youtube. I am going to send you a few exercises and you can tell me how they work for you so I can get a better idea on where you are at. Rate these videos 1-10 in terms of what you are feeling. Do the planks effect your back pain ? Let me know
  13. I let the moderator know what I am doing. I need make sure I don't violate any policy here. I won't be in the studio until Sunday. I will get back to you shortly
  14. I can make you a video. How long do you want it ? It should include upper and lower ab exercise and don't forget the back because that is part of the core. What do you do now for core ? using 1-10 how would you rate your core strength ?
  15. Either way you will be in a different place perhaps
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