A little history;
51yo training body builder style consistently for 16+ years
One umbilical hernia repair. (13yrs)
One umbilical and epigastric hernia repair (failed umbilical repair above) (11yrs)
C6/7 left side nerve root innervation injury fully recovered atrophied left side tricep, pec, lat (10yrs)
Right distal bicep tendon rupture and repair 3yrs ago fully recovered
I actively play Mens Senior Baseball as a catcher and 3rd baseman
I am looking for a functional program that will strengthen my core and hips, primarily rotational for hitting and throwing, and of course a generally healthy core. I can still throw a clothes line down to second as well or better than HS and hit a ball a good 300+ feet or more. The thing is that I am using a lot of arm strength and little core and hips in the execution of both.
I do planks and bridges and vacuums irregularly and its quite boring and functionally ineffective for my goals.
I'm looking for something efficient and most importantly fun. Heavy ball, ropes, kettle bells (or dumbbells) are all options.
I will not and cannot do direct ab work like sit ups or too extreme crunches as there is still scar tissue from my hernia repairs and I always get a tearing feeling that is unpleasant and undesirable. The second repair is world class but I'm just not for that kind of direct ab work. I'm not going to do heavy dead lift or heavy pulls or anything that over trains my lower back as it is not well and my knees are for ****.
Please offer any programs or suggestions (don't mind a youtube link) that you feel will increase my functional core strength with special consideration for baseball performance.
Thanks guys!
BTW - I got decent rep power
51yo training body builder style consistently for 16+ years
One umbilical hernia repair. (13yrs)
One umbilical and epigastric hernia repair (failed umbilical repair above) (11yrs)
C6/7 left side nerve root innervation injury fully recovered atrophied left side tricep, pec, lat (10yrs)
Right distal bicep tendon rupture and repair 3yrs ago fully recovered
I actively play Mens Senior Baseball as a catcher and 3rd baseman
I am looking for a functional program that will strengthen my core and hips, primarily rotational for hitting and throwing, and of course a generally healthy core. I can still throw a clothes line down to second as well or better than HS and hit a ball a good 300+ feet or more. The thing is that I am using a lot of arm strength and little core and hips in the execution of both.
I do planks and bridges and vacuums irregularly and its quite boring and functionally ineffective for my goals.
I'm looking for something efficient and most importantly fun. Heavy ball, ropes, kettle bells (or dumbbells) are all options.
I will not and cannot do direct ab work like sit ups or too extreme crunches as there is still scar tissue from my hernia repairs and I always get a tearing feeling that is unpleasant and undesirable. The second repair is world class but I'm just not for that kind of direct ab work. I'm not going to do heavy dead lift or heavy pulls or anything that over trains my lower back as it is not well and my knees are for ****.
Please offer any programs or suggestions (don't mind a youtube link) that you feel will increase my functional core strength with special consideration for baseball performance.
Thanks guys!
BTW - I got decent rep power