TrainLikeMe

Seated External Hip Rotation W/ T-Spine Opener

Notes:

Key Points:

Set yourself with one leg at an externally rotated position, placed on your leg, parallel to the ground
Set arms straight out in front and set your pelvis
Open up your spine as much as possible. Ensure you're separating your upper/lower body

Common Mistakes:

Leg can't get in this externally rotated position with the leg parallel to the floor
No separation of upper/lower body as you rotate your spine

Exercise Notes:

Key Points:

Set yourself with one leg at an externally rotated position, placed on your leg, parallel to the ground
Set arms straight out in front and set your pelvis
Open up your spine as much as possible. Ensure you're separating your upper/lower body

Common Mistakes:

Leg can't get in this externally rotated position with the leg parallel to the floor
No separation of upper/lower body as you rotate your spine

Where you should 'feel it':

Primary Muscles:

Glutes

Gluteus Maximus

Secondary Muscles

Lats

Seated External Hip Rotation W/ T-Spine Opener muscle groups

66a71baaea6a4cc4df378954

Mobility

Hip Drops To Extend

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

With both arms off the ground, set your knees in a flexed position (around 90 degrees)
Shift your weight as you drop into one side
After shifting your weight, extend up through your glute
Challenge yourself to gain all movement through the hip extension

Where you should 'feel it':

Primary Muscles:

Glutes,Hips

Gluteus Maximus,Hips

Secondary Muscles

Bench Internal Hip Rotation

65e15ade003a35c2ff58ee42

Mobility

Bench Internal Hip Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself on all 4's and in line with a bench
Open up one hip as much as possible, then plant the knee on the bench
Keeping everything else still, raise your foot as high as possible whilst keeping the knee in contact with the bench

Where you should 'feel it':

Primary Muscles:

Quads

Quadriceps

Secondary Muscles

Bench Internal Hip Rotation muscle groups

Quadruped To Downward Dog

669e24c2c07d820c5c030c53

Mobility

Quadruped To Downward Dog

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up on all 4's (quadruped), with knees hovering off the ground
Shift your weight back and extend through your knees into a downward dog position
The goal is to straighten your knees and get your heels in contact with the floor. However, do not stress if you have knee bend and your heels are raised
Continue in a slow and controlled manner for the prescribed rep count

Where you should 'feel it':

Primary Muscles:

Hamstrings,Calves

Hamstrings,Gastrocnemius

Secondary Muscles

Anti-Extension Hip Rotators

66cef633491cf90cf4c44972

Swiss Ball

Anti-Extension Hip Rotators

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set the Swiss ball behind your left butt cheek
Rotate your hips and pelvis in order to clear your lead side
Apply pressure into the ball as you make a turn
Maintain a stable upper body in order to separate your upper and lower body
Note: if you can't keep the upper body still and effectively separate the lower body, use a golf club or support to set the upper body

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Anti-Extension Hip Rotators muscle groups

66164469e3da46758b16215e

Bodyweight

Single Leg Sprinter

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in starting position - opposite arm and leg up and ready to go
In a controlled manner, extend the same leg backward (until you feel a stretch in the hamstring)
Maintain only slight knee flexion in that focused leg, ensure that you don't round from the spine

Where you should 'feel it':

Primary Muscles:

Hamstrings,Glutes

Hamstrings,Gluteus Maximus

Secondary Muscles

Calves

Knee Drive & Torso Rotation

66553e317bbee9a00d540503

Medicine Ball

Knee Drive & Torso Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up a step-up to perform this movement on
Hold a light weight medicine ball to stay connected with your chest
Perform a knee drive across the front of your body
As you knee drive, simultaneously rotate the medicine ball across your body in the opposite direction
As you become more comfortable with this movement, speed it up!

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Knee Drive & Torso Rotation muscle groups

Banded Weight Transfer To Rotate + Extend

6625aa99dbbc7d1b5ff0b6ac

Bands

Banded Weight Transfer To Rotate + Extend

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Hold the band with your trail hand and wrap your lead hand on top of it
Squat down into your trail (back) leg with 70% of your weight
Shift your weight towards the target and load into your lead (front) leg - maintain the same height
Explode up with a focus on the lead leg
As you explode upward, rotate against the pressure of the band and execute with great speed

Where you should 'feel it':

Primary Muscles:

Abs,Glutes

Rectus abdominis,Gluteus Maximus

Secondary Muscles

Banded Weight Transfer To Rotate + Extend muscle groups

66970df445b9b556086cc7e4

Kettlebell

Reverse Lunge Swings

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

From a starting position with feet together, perform a reverse lunge
As you're lunging backward, simultaneously control the kettlebell toward the hip of your front leg (allowing for internal hip rotation)
Driving from your lower body's extension, extend outward with the kettlebell as you come up from that lunge
Alternate legs and perform this movement on the other side
Ensure that you maintain posture and your abs are resisting excessive rotation throughout the movement

Where you should 'feel it':

Primary Muscles:

Quads,Glutes,Abs

Quadriceps,Gluteus Maximus,Rectus abdominis

Secondary Muscles

Sumo Squat & Upright Row (SA)

661faef44f6935a831d2f302

Kettlebell

Sumo Squat & Upright Row (SA)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in a wide stance, flaring your feet slightly outward
From a squat position, grab hold of the kettlebell with one hand and roll your shoulders back in order to set good posture
Begin the movement by extending at the knee
Use the momentum from the lower body to execute high pulling move
Emphasise control as you lower the weight
Ensure that you don't collapse at the shoulders and compromise posture at any point

Where you should 'feel it':

Primary Muscles:

Quads,Glutes

Quadriceps,Gluteus Maximus

Secondary Muscles

Lats

Sumo Squat & Upright Row (SA) muscle groups

65cc0f6058bdc433a99cffbb

Seated External Hip Rotation W/ T-Spine Opener

rest

66a71baaea6a4cc4df378954

Hip Drops To Extend

rest

65e15ade003a35c2ff58ee42

Bench Internal Hip Rotation

rest

669e24c2c07d820c5c030c53

Quadruped To Downward Dog

rest

66cef633491cf90cf4c44972

Anti-Extension Hip Rotators

rest

66164469e3da46758b16215e

Single Leg Sprinter

rest

66553e317bbee9a00d540503

Knee Drive & Torso Rotation

rest

6625aa99dbbc7d1b5ff0b6ac

Banded Weight Transfer To Rotate + Extend

rest

66970df445b9b556086cc7e4

Reverse Lunge Swings

rest

661faef44f6935a831d2f302

Sumo Squat & Upright Row (SA)

rest

Thank you! Your submission has been received!

Oops! Something went wrong while submitting the form.

Swap Exercises

Activation - Pre Round

Moving quick. Hip mobility. Fire up stabilisers

66d3d5a5f5b6d588ad666b41

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes: