TrainLikeMe

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

Wide Stance Hip Hinges

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Mobility

Wide Stance Hip Hinges

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set your feet into a wide, yet comfortable position
With your hands behind your ears, find a neutral position for your spine
Hold this neutral spine and flex at your hips maximally
Ensure that your spine doesn't collapse in order to gain movement
You should feel this in your hamstrings, adductors and groin

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Seated External Hip Rotation W/ T-Spine Opener

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Bodyweight

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

Single Leg Wall Hold W/ Dowel Rotation

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Mobility

Single Leg Wall Hold W/ Dowel Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Bend your front knee slightly and set your rear leg at 90 degrees
Apply pressure into the wall behind with the rear leg
Disassociate upper and lower body by keeping your lower body in this set position
With a dowel on your shoulders, rotate your thoracic spine as much as possible in order to turn into the front leg
Maximise thoracic and hip rotation each rep!

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Lats