MPfit2play

Half-Kneeling Bar Chops — Big Benefits for Senior Golfers & Active Adults

👍Builds rotational core stability — trains the obliques and trunk to produce and control rotation.
👍Improves hip–core–shoulder connection — reinforces the kinetic chain needed for an efficient golf swing.
👍Challenges anti-rotation stability — teaches the core to resist unwanted twisting and maintain posture.
👍Improves balance and stability — the half-kneeling position reduces the base of support and challenges control.
👍Develops hip stability — especially the glutes and stabilizers of the lead hip.
👍Improves thoracic rotation — encourages movement through the upper back while maintaining pelvic control.
👍Trains diagonal movement patterns — similar to the cross-body sequencing used in golf and everyday activities.
👍High-to-low chop — emphasizes controlled rotation, trunk stability, and force moving down and across the body.
👍Low-to-high chop/lift — develops force moving up and across, integrating the hips, trunk, and shoulders.
Helps maintain power as we age — when performed progressively with intent and appropriate resistance.
⛳️Golf payoff: better sequencing, rotational control, balance, and the ability to transfer force from the ground through the body and into the club. Keep following the MPfit2play page as I continue to demonstrate the exercises that will increase your longevity and improve scoring. We all want to play with no aches, no pains and more often!

Half-Kneeling Bar Chops — Benefits for Senior Golfers & Active Seniors

👍Builds rotational core stability — trains the obliques and trunk to produce and control rotation.
👍Improves hip–core–shoulder connection — reinforces the kinetic chain needed for an efficient golf swing.
👍Challenges anti-rotation stability — teaches the core to resist unwanted twisting and maintain posture.
Improves balance and stability — the half-kneeling position reduces the base of support and challenges control.
👍Develops hip stability — especially the glutes and stabilizers of the lead hip.
👍Improves thoracic rotation — encourages movement through the upper back while maintaining pelvic control.
👍Trains diagonal movement patterns — similar to the cross-body sequencing used in golf and everyday activities.
👍High-to-low chop — emphasizes controlled rotation, trunk stability, and force moving down and across the body.
👍Low-to-high chop/lift — develops force moving up and across, integrating the hips, trunk, and shoulders.
Helps maintain power as we age — when performed progressively with intent and appropriate resistance.
⛳️Golf payoff: better sequencing, rotational control, balance, and the ability to transfer force from the ground through the body and into the club. Keep following the MPfit2play page as I continue to demonstrate the exercises that will increase your longevity and improve scoring. We all want to play with no aches, no pains and more often!

Use it or lose it” becomes very real with power.

What showed up in my TPI Power Screen wasn’t surprising:
⚠️ Sit-Up & Throw
⚠️ Chest Pass
⚠️ Baseline Shot Put
⚠️ Right wrist weakness

That pattern is classic preferential atrophy of fast-twitch muscle fibers — the explosive fibers responsible for speed, force production, reaction, and athleticism.

I really haven’t trained true power since around 2012, when hip pain started changing how I moved and trained. The only reason I didn’t fail the vertical jump was because I’ve recently started rebuilding explosive capacity again.

The cool part?
The TPI RX system generated a corrective training program directly from my physical screen and power assessment. It’s AI-driven, but built from 20+ years of real-world TPI data, coaching, and athlete outcomes.

Originally I was thinking about taking TPI G2 (Golf Level 2)… but after seeing these results, I’m leaning toward P2 (Power).

Because this is the missing link for many older athletes and golfers:
🏌️‍♂️ Power
🏌️‍♂️ Force production
🏌️‍♂️ Ground reaction forces
🏌️‍♂️ Elastic energy
🏌️‍♂️ Deceleration control
🏌️‍♂️ Rotational sequencing

I also completed Adam Young Golf’s Swing Plan education and picked up a ProSENDR to help retrain a flatter left wrist pattern.

After P2, I’ll likely move into M2 (Medical), which focuses on common orthopedic issues many of us over 50 deal with:
• shoulders
• hips
• elbows
• knees
• low backs Now I’m relearning how to move overhead pain-free by restoring:
✅ scapular control
✅ thoracic mobility
✅ rib cage mechanics
✅ rotator cuff timing
✅ proper force transfer

The goal isn’t just lifting overhead again.

It’s reclaiming athletic movement capacity.

Because aging well is not about avoiding movement —
it’s about restoring the ability to express it. MPfit2play - Move Play Score Better

One of the biggest missing links is proper scapulohumeral rhythm — how the shoulder blade and arm move together.

The scapula isn’t supposed to stay pinned back.
It should glide around the rib cage and upward naturally during overhead movement.

That rhythm helps:

* Keep the shoulder centered and stable
* Reduce impingement and compensation
* Improve force transfer through the kinetic chain
* Build stronger, pain-free overhead pressing

In this progression:

* Self myofascial release
* Retrain faulty muscle recruitment
* Pistol grip pulldowns
* Single-arm pulldowns
* Half-kneeling variations

…I’m training the scapula to move the way it was designed to move.

✅ Upward rotation
✅ Controlled elevation
✅ Serratus + lower trap function
✅ Rib cage and core integration
✅ Better shoulder mechanics for lifting, golf, sports & life

The shoulder is built for mobility —
but it depends on stability everywhere else.

✅ Why This Matters (Swing → Everyday Life)
• Builds real balance to → stay centered through your swing and on uneven ground in daily life
• Improves ground reaction force → more power from a stable base and safer, more confident movement walking, stairs, getting up/down
• Strengthens glutes (the “King of the Swing”) → more distance and better support for your hips and low back all day
• Trains hip stability → cleaner rotation in the swing and protection against low back, knee, and hip issues
• Enhances rotational control → better sequencing in your swing and smoother turning, reaching, and moving in life
• Exposes and fixes left vs right asymmetries → more consistent ball striking and balanced movement patterns
• Carries over to walking, stairs, and daily movement → move with confidence, reduce fall risk, stay active longer
✅Coaching cues - Inverted Hamstring to Single Leg RDL. 🦵 Feel the tripod under your foot and maintain it. 👉🏼This is a hinge not squat. Slight knee bend over ankle. 👉🏼 Use the wall for a little support. 👉🏼 Maintain pelvic control parallel to floor with no rotation 👉🏼 Quick fix cue - Keep toe of floating leg pointed down 🤔 Visualize a seesaw that has the fulcrum in middle as both ends from shoulder to ankle remain straight like a plank. 💥⛳️Comment “balance” and I’ll send you how to progress this into your exercise program for🏌️⛷️🚶🏄‍♂️🤾🏻‍♀️⛹🏼🏆

Become a Founding Member of the MPfit2play Senior Fitness — No Aches, Pains Program and learn the simple, efficient, and effective techniques that help you test yourself, restore mobility, improve flexibility, build stability, strengthen your core, upgrade balance, and reclaim the strength and power needed to enjoy an active, pain-free senior lifestyle. As a founding member, you will have unlimited access to personal coaching and resources. Participate in the case study program to demonstrate your progress and receive a 50% discount.
If you’re ready to move better, play more often, and feel younger than your chronological age — drop a comment or DM “More Power” to join us. I will send information on the complete series of modules guaranteed to help you enjoy the sport of life and have more fun!

Power. Speed. Distance. Built the Right Way w MPfit2play💥
Training for power and speed isn’t just about swinging harder—it’s about moving smarter.
Using proven principles/systems from Titleist Performance Institute (TPI) Power Speed Protocols combined with tools like mach3speedtraining.com you train the body to produce force efficiently, sequence movement correctly, and unlock your natural athletic potential.
The benefits are real and measurable:
💥• +30 yards and beyond through improved clubhead speed
👍• Better sequencing from ground → core → arms → club
✅• Increased ground reaction force for explosive power
✅• Enhanced mobility + stability for cleaner, safer movement
✅• Elastic energy utilization—learning to store and release energy like a spring
✅✅• Reduced injury risk by training within proper biomechanics
This approach blends foundational movement, mobility, flexibility, stability, strength, power and speed in the proper progression so you’re more athletic.
You’re training your body to load, transfer, and release energy—the true foundation of power.
This is how distance is built.
This is how speed becomes effortless.

Become a Founding Member of the MPfit2play Senior Fitness — No Aches or Pains Program and learn the simple, efficient, and effective techniques that help you test yourself, restore mobility, improve flexibility, build stability, move efficiently, strengthen your core, upgrade balance, and reclaim the strength and power needed to enjoy an active, pain-free senior lifestyle. As a founding member, you will have unlimited access to personal coaching and resources. Participate in the case study program to demonstrate your progress and receive a 50% discount.
If you’re ready to move better, play more often, and feel younger than your chronological age — drop a comment or DM “ better than ever” to join us. I will send information on the complete series of modules guaranteed to help you enjoy the sport of life and have more fun!