TrainLikeMe

Overhead Squats

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Focus on controlled squat; avoid knee collapse and shoulder hunching. Engage core.

Where you should 'feel it':

Primary Muscles:

Shoulders, Quads

Deltoids, Quadriceps

Secondary Muscles

Abs, Glutes

Side Lunge Body Bar Side Bends

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Body Bar

Side Lunge Body Bar Side Bends

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Lunge sideways; bend body bar. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':

Primary Muscles:

Obliques,Quads

Obliques,Quadriceps

Secondary Muscles

Hips

Side Lunge Body Bar Side Bends muscle groups

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Bodyweight

Core Braces Seated

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Focus on holding core tension; avoid arching lower back.

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Lower Back

Pigeon Pose Drop Downs

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Bodyweight

Pigeon Pose Drop Downs

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Drop down into pigeon pose; maintain stretch. Common Mistakes: Poor posture, not engaging core.

Where you should 'feel it':

Primary Muscles:

Hips,Glutes

Hips,Gluteus Maximus

Secondary Muscles

Lower Back

Seated Ab Speed Rotations

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Bodyweight

Seated Ab Speed Rotations

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Focus on controlled rotations; avoid swinging. Keep abs engaged.

Where you should 'feel it':

Primary Muscles:

Abs, Obliques

Rectus abdominis, Obliques

Secondary Muscles

Shoulders

SS Jump Rotation Weight Plate

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Plate

SS Jump Rotation Weight Plate

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Maintain controlled jump and rotation; avoid excessive twisting. Engage core.

Where you should 'feel it':

Primary Muscles:

Abs, Obliques

Rectus abdominis, Obliques

Secondary Muscles

Shoulders, Glutes

SS Jump Rotation Weight Plate muscle groups

Landmine Alternate Speed Rotations

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Bodyweight

Landmine Alternate Speed Rotations

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Control speed; avoid swinging motion. Engage core for rotational stability.

Where you should 'feel it':

Primary Muscles:

Abs, Obliques

Rectus abdominis, Obliques

Secondary Muscles

Shoulders, Lats

Landmine Alternate Speed Rotations muscle groups

Cable Pulley SS Change Pull

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Bodyweight

Cable Pulley SS Change Pull

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Control the pulley change; avoid pulling with just arms. Keep core engaged.

Where you should 'feel it':

Primary Muscles:

Abs, Obliques

Rectus abdominis, Obliques

Secondary Muscles

Shoulders, Lats

Cable Pulley SS Change Pull muscle groups

Kneeling Step Back Med Ball Throw

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Medicine Ball

Kneeling Step Back Med Ball Throw

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Emphasise core stability; avoid twisting excessively. Focus on controlled throw.

Where you should 'feel it':

Primary Muscles:

Shoulders, Abs

Deltoids, Rectus abdominis

Secondary Muscles

Obliques, Lats

Kneeling Step Back Med Ball Throw muscle groups

Half Kneeling Cable Pulls

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Cable

Half Kneeling Cable Pulls

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Keep spine neutral; avoid pulling with only arms. Engage core.

Where you should 'feel it':

Primary Muscles:

Abs, Obliques

Rectus abdominis, Obliques

Secondary Muscles

Shoulders, Lats

Rebound Lateral Jump to Vertical

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Bodyweight

Rebound Lateral Jump to Vertical

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Land with control; avoid knee collapse. Engage core for stabilisation.

Where you should 'feel it':

Primary Muscles:

Glutes, Quads

Gluteus Maximus, Quadriceps

Secondary Muscles

Calves, Abs

Rebound Lateral Jump to Vertical muscle groups

Dual Hand Woodchop Rotation

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Bodyweight

Dual Hand Woodchop Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Maintain a strong core; avoid excessive lean forward. Control rotation.

Where you should 'feel it':

Primary Muscles:

Abs, Obliques

Rectus abdominis, Obliques

Secondary Muscles

Shoulders, Lats

Dual Hand Woodchop Rotation muscle groups

SS Drop Rotation Med Ball

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Medicine Ball

SS Drop Rotation Med Ball

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Emphasise controlled drop; avoid rapid twists. Engage core for balance.

Where you should 'feel it':

Primary Muscles:

Abs, Obliques

Rectus abdominis, Obliques

Secondary Muscles

Shoulders, Lats

Lateral Med Ball Jump + Rotation

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Bodyweight

Lateral Med Ball Jump + Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Focus on stability; avoid uncontrolled rotation. Land softly.

Where you should 'feel it':

Primary Muscles:

Glutes, Abs

Gluteus Maximus, Rectus abdominis

Secondary Muscles

Obliques, Shoulders

Lateral Med Ball Jump + Rotation muscle groups

KB Banded Rotation Row

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Kettlebell

KB Banded Rotation Row

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Keep back straight; avoid twisting. Engage core to control rotation and stabilise.

Where you should 'feel it':

Primary Muscles:

Lats, Abs

Latissimus Dorsi, Rectus abdominis

Secondary Muscles

Shoulders, Obliques

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Overhead Squats

rest

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Side Lunge Body Bar Side Bends

rest

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Core Braces Seated

rest

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Pigeon Pose Drop Downs

rest

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Seated Ab Speed Rotations

rest

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SS Jump Rotation Weight Plate

rest

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Landmine Alternate Speed Rotations

rest

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Cable Pulley SS Change Pull

rest

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Kneeling Step Back Med Ball Throw

rest

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Half Kneeling Cable Pulls

rest

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Rebound Lateral Jump to Vertical

rest

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Dual Hand Woodchop Rotation

rest

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SS Drop Rotation Med Ball

rest

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Lateral Med Ball Jump + Rotation

rest

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KB Banded Rotation Row

rest

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Swap Exercises

Acceleration Movements – Golf Based

Cereate More Speed Through Ground Principles and Agility

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