CRANKIT FITNESS

CRUNCH FACTORThe adaptive shortening of the right hand side of the body (for right handed golfer) and the stretch weakness in

the left hand side of the body.

Right shoulder sitting low, right hip elevated. Shortened obliques, QL, lat on right side.

Left shoulder sitting high, left hip depressed. Long and weak obliques, QL, lat on left side. Also often an inactive glute med left side.

CRANKIT FITNESS

EXERCISE:

SELF MASSAGE RIGHT SIDEPURPOSE• Reduce muscle tension / increase range of motionPOSITIONING:

• Lying on side• Foam roller ball under armpit/back of shoulder bladeFORM:

• Work your way down the side of your body• Finishing at the top of the glutes• Maintain a slow rhythm and deep massageTIPS:

• Pause over particularly sore spots until pain goes down• Try to differentiate between “good” and “bad” pain. Good pain will reduce after a 10-30 seconds. Bad pain

will feel sharp and not reduce at all

CRANKIT FITNESS

EXERCISE:

SELF MASSAGE RIGHT SIDEPURPOSE• Reduce muscle tension / increase range of motionPOSITIONING:

• Lying on side• 1 spikey ball under armpit/back of shoulder bladeFORM:

• Work your way down the side of your body• Finishing at the top of the glutes• Maintain a slow rhythm and deep massageTIPS:

• Pause over particularly sore spots until pain goes down• Try to differentiate between “good” and “bad” pain. Good pain will reduce after a 10-30 seconds. Bad pain

will feel sharp and not reduce at all

CRANKIT FITNESS

EXERCISE:

SELF MASSAGE QLPURPOSE• Reduce muscle tension / increase range of motionPOSITIONING:

• Lying face up• Place spikey ball just to one side of spine and just above the pelvis - next to the erector spinaeFORM:

• Prop yourself up on your elbows• Move away from the spine about 5 cm to go cross fibre• Shift ball slightly higher and repeat• Then shift ball to starting position and move up and down to do longitudinal fibers• Maintain a slow rhythm and deep massageTIPS:

• Pause over particularly sore spots until pain goes down• Try to differentiate between “good” and “bad” pain. Good pain will reduce after a 10-30 seconds. But pain

will feel sharp and not reduce at all

CRANKIT FITNESS

EXERCISE:

SITTING BACK SIDE STRETCHPURPOSE:

• Stretches lats, obliques, QLPOSITIONING:

• Facing towards anchor point / double medium length strapsFORM:

• Holding the handles and sit back and down• Once arms are extended and relaxed, turn head under armpit and rotate torsi• Feel stretch in lats, obliques and QLTRAINER TIPS:

• Watch for too much tension in hands and arms

CRANKIT FITNESS

EXERCISE:

ENTIRE SIDE STRETCH

FORM:

• Grip handle with one hand over the head• Put outside foot behind inside foot• Push hip out to the side and feel stretch down the side of the torso and hipTRAINER TIPS:

• Look for bending forwardPOSITIONING:

• Facing sideways / single short length strapGOLF PURPOSE:

• Stretches lats, obliques, hip• Great for counter acting “crunch” factor

CRANKIT FITNESS

EXERCISE:

LEFT SIDE ACTIVATIONS ENTIRE SIDE STRETCH

FORM:

• Grip handle with one hand over the head• Take slack off strap and crunch over to left• Put outside foot behind inside foot• Push hip out to the side and feel stretch down the side of the torso and hipTRAINER TIPS:

• Look for bending forwardPOSITIONING:

• Facing sideways / single short length strapGOLF PURPOSE:

• Stretches lats, obliques, hip• Great for counter acting “crunch” factor

CRANKIT FITNESS

EXERCISE:

ANKLE BAND LEFT FOOT STOMP PURPOSE• Train activation of left glutePOSITIONING:

• In set up posture, left foot on spikey ball• Band around anklesFORM:

• Stomp left foot on spikey ball• Maintain postureTIPS:

• Watch head position, retract chin• Check form in mirror

CRANKIT FITNESS

Exercise:ROTATED PULL OVERPURPOSE• Strengthen core in dynamic movementPOSITIONING:

• Facing sideways to anchor point / single long length strapFORM:

• Hold the handle in both hands• Split stance• Back engaged and leaning to side w arms across body• Pull your arms over you head keeping them as straight as possible

• Come back to start position and repeatTIPS:

• Try not to slide hips sideways

CRANKIT FITNESS

EXERCISE:

SPLIT STANCE TURNPURPOSE• Develop dynamic rotation motor patternPOSITIONING:

• Posture belt, knee band• One foot forward of the other in split stance• Set  up  relative  to  golf  positionFORM:

• Remain  stable  through  lower  body• Slow  rotation  through  thoracic  region• Start stomping when you can stabilize properly in lower body• Gradually increase speed of rotationTIPS:

• Watch head position, retract chin• Maintain connection in the back