TrainLikeMe

Bulgarian Split Squat

Notes:

Key Points:

With your back foot on a bench, take a large step forward and space your feet at hip width.
Bend your front leg until it's at roughly 90 degrees and your back knee is close to the floor.
Extend back up to the start position and repeat.

Common Mistakes:

Knee caving inwards.
Placing too much weight on back leg.
Hips caving inwards on the way down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Hamstrings, Abs

Bulgarian Split Squat - Dumbbell muscle groups

6450fd9285d901791ec66f3b

Bodyweight

Back Extension

Notes:

Key Points:

Adjust so the end of the pad is at the top of your quads but below the hips.
With your arms crossed over your chest hinge from the hips over the padding.
Hinge until hamstrings feel stretched, then slowly return to a straight spinal position.

Common Mistakes:

Hyperextending your back past a straight spine.
Using momentum to drop yourself down or swing up.
Positioning the padding to high so you can't hinge over.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lower Back, Glutes, Hamstrings

Erector Spinae, Gluteus Maximus, Hamstrings

Secondary Muscles

Abs

Back Extension - Bodyweight - GHD muscle groups

65291d94ab87d7e27ed6a811

Pin loaded

High Row (Isolated)

Notes:

Key Points:

Grab the handles with an overhand grip and lower yourself into the padding.
Pull the handles towards your middle chest region until your hands are about shoulder height.
Slowly retract back until the arms are almost fully extended, then repeat.

Common Mistakes:

Having the padding too loose on the quads, causing rocking.
Rushing repetitions.
Leaning back excessively for too much momentum.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats, Traps

Latissimus Dorsi, Trapezius

Secondary Muscles

Biceps

High Row - Pin loaded - Cagey muscle groups

634a62185cb8ac06f7e9264b

Pin loaded

Lat Pull Down

Notes:

Key Points:

Use an overhand grip on the bar with your hands spaced shoulder width apart.
Pull the bar towards the middle of your chest by bringing your elbows towards your hips.
Ensure that you are activating the lats to pull down the weights.

Common Mistakes:

Leaning back to make the exercise easier.
Pulling the bar towards your face instead of middle chest.
Using the momentum of the weights on the way back up.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Biceps, Traps

Lat Pull Down - Pin loaded - Lat Pull Down Bar muscle groups

634a62185cb8ac8961e92614

Pin loaded

Chest Press

Notes:

Key Points:

Ensure the handles are slightly in front of your chest and aligned with the mid chest region.
Push out to a point just before your elbows are fully extended.
Retract back in a controlled manner to the starting position without the weights clashing.

Common Mistakes:

Elbows being positioned higher than hands.
Wrists not being aligned with forearms when pushing and retracting.
Back losing contact with the padding.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

634a62185cb8ac0401e92683

Bodyweight

Chest Dips

Notes:

Key Points:

Adjust handles outwards and grip the handles with your arms almost fully extended.
Lean slightly forward with your shoulders retracted.
Lower yourself until your arms are bent at 90 degrees then push back up to the start position.

Common Mistakes:

Swinging or using momentum.
Being too straight up or excessive leaning forward.
Hands being positioned in front of the chest.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Chest Dips - Bodyweight - Wide Grip muscle groups

63a03fac79d98b586df0bf5f

Dumbbell

Dumbbell Hammer Curl

Notes:

Key Points:

Stand straight holding the dumbbells by your sides.
Bend your elbows until the weight is up to shoulder height.
Slowly lower back to just before full extension and repeat.

Common Mistakes:

Using momentum from the body.
Fully locking out elbows.
Dropping the weights on the way down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Biceps

Biceps brachii

Secondary Muscles

Dumbbell Hammer Curl - Dumbbell - Standing muscle groups

Cable Tricep Extension

64071a2d9778d1b994258642

Cable

Cable Tricep Extension

Notes:

Key Points:

Grab the ends of the rope and step backwards.
Bring elbows to sides and at a 45 degree bend.
Extend elbows then return to start position.

Common Mistakes:

Using momentum from torso.
Elbows moving up and down excessively.
Elbows flared out too wide.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Triceps

Triceps brachii

Secondary Muscles

Cable Tricep Extension - Cable - Short Straight Bar muscle groups

634a62185cb8acd65be92684

Bodyweight

Decline Sit Up

Notes:

Key Points:

Hook your feet into the foot pads and sit at a 90 degree bend.
Lower yourself until your back touches the bench.
Sit up back up to the starting position.

Common Mistakes:

Using momentum on the way up or down.
Bending up past the 90 degree seated start position.
Loosely securing your feet in the hooks.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Obliques

Decline Sit Up - Bodyweight - Sit Up Bench muscle groups

64957e9d6fb368aacea9c5f1

Bulgarian Split Squat

Bulgarian Split Squat - Dumbbell

rest

6450fd9285d901791ec66f3b

Back Extension

Back Extension - Bodyweight - GHD

rest

65291d94ab87d7e27ed6a811

High Row (Isolated)

High Row - Pin loaded - Cagey

rest

634a62185cb8ac06f7e9264b

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Lat Pull Down

Lat Pull Down - Pin loaded - Lat Pull Down Bar

rest

634a62185cb8ac8961e92614

Chest Press

Chest Press - Pin loaded

rest

634a62185cb8ac0401e92683

Chest Dips

Chest Dips - Bodyweight - Wide Grip

rest

63a03fac79d98b586df0bf5f

Dumbbell Hammer Curl

Dumbbell Hammer Curl - Dumbbell - Standing

rest

64071a2d9778d1b994258642

Cable Tricep Extension

Cable Tricep Extension - Cable - Short Straight Bar

rest

634a62185cb8acd65be92684

Decline Sit Up

Decline Sit Up - Bodyweight - Sit Up Bench

rest

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