TrainLikeMe

Set this exercise up by getting into a wide stance and hinging at the hips to a maximal position
Hold that hinged position and use a club to keep a connected torso
Rotate maximally, alternating between sides each rep
Ensure that as you hinge at the hips, you are maintaining a flat back

Where you should 'feel it':

Primary Muscles:

Hamstrings,Lats

Hamstrings,Latissimus Dorsi

Secondary Muscles

Bent Over T-Spine Rotations muscle groups

Single Leg Froggy & T-spine Rotation

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Bodyweight

Single Leg Froggy & T-spine Rotation

Notes:

Key Points:

Set knee and feet of bent leg flared outward
Extend the other leg to a straight position where the adductors and hamstring are engaged
Thread the needle and open up your spine as much as possible with great shoulder turn

Common Mistakes:

Foot not flared outward with bent knee
No pressure backward to engage adductors and hamstring
Performing the t-spine rotation too quickly

Exercise Notes:

Key Points:

Set knee and feet of bent leg flared outward
Extend the other leg to a straight position where the adductors and hamstring are engaged
Thread the needle and open up your spine as much as possible with great shoulder turn

Common Mistakes:

Foot not flared outward with bent knee
No pressure backward to engage adductors and hamstring
Performing the t-spine rotation too quickly

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Lats

Single Leg Froggy & T-spine Rotation muscle groups

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Medicine Ball

Medball Turn & Reach

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Hold a light medicine ball on your chest (3kg/5lb)
Set up into golf posture
Turn your torso (keep your lower body and head still)
Reach out with the medicine ball and return back to your chest in a controlled manner
Rotate back to starting position

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Y W T Postural Endurance

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Bodyweight

Y W T Postural Endurance

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Keeping your head off the ground, retract your shoulder blades to start in a W position
Extend your arms out to create a T, ensure you're trying to retract your shoulder blade backs much as possible
Return to a W with maximal external rotation
Extend out to a Y, keeping your wrists as high as possible

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Lower Back

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Barbell

Trapbar Deadlift

Notes:

Key Points:

Set your glutes at a low position, shoulders retracted and core braced
Spread the floor apart with your feet and push through the floor
Extend from the ankle, knee and hip and execute the movement to the top position

Common Mistakes:

Anterior tilt of the pelvis (weak/inhibition of glutes and core)
Set position has too much hinge from the hips and not enough knee bend
Shoulders collapse and round as soon as you're trying to lift the bar

Exercise Notes:

Key Points:

Set your glutes at a low position, shoulders retracted and core braced
Spread the floor apart with your feet and push through the floor
Extend from the ankle, knee and hip and execute the movement to the top position

Common Mistakes:

Anterior tilt of the pelvis (weak/inhibition of glutes and core)
Set position has too much hinge from the hips and not enough knee bend
Shoulders collapse and round as soon as you're trying to lift the bar

Where you should 'feel it':

Primary Muscles:

Glutes

Gluteus Maximus

Secondary Muscles

Quads

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Dumbbell

Staggered DB RDL's

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up feet shoudler width apart, with one foot in front of the other (heel in line with toe)
Set the dumbbells to rest on your thighs, and brace your core to set a neutral spine angle
Slowly slide the dumbbells down your thighs. Feel like your butt goes to the back of the room
Lower the dumbbells until you feel a stretch through the back of your legs
Note that you will feel the stretch through your front leg, this is intended

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

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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

Square To Split Stance Reach Out

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Cable

Square To Split Stance Reach Out

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set your cable attachment to a mid-low height
Start in a square stance 90 degrees to the cable machine
Hold the cable with your outside arm
Jump into a split stance, and allow your pelvis and hips to turn toward the cable machine
Feels: collapsing through the hips in order to maximally turn, stable through the rest of your body

Where you should 'feel it':

Primary Muscles:

Quads

Quadriceps

Secondary Muscles

Square To Split Stance Reach Out muscle groups

DB Lateral Lunge T-Spine Opener To Press

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Dumbbell

DB Lateral Lunge T-Spine Opener To Press

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

From a single leg standing position, control the deceleration into a lateral lunge position
When you get in the lateral lunge position, make sure that your knees and toes are facing directly forward
From this set position, keep the dumbbell still and rotate maximally with your other side
Accelerate up from this set position to a stable single leg hold
Once set, execute a single arm press

Where you should 'feel it':

Primary Muscles:

Quads,Glutes,Shoulders

Quadriceps,Gluteus Maximus,Deltoids

Secondary Muscles

DB Lateral Lunge T-Spine Opener To Press muscle groups

Cable Scap Retractor (Kneeling)

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Cable

Cable Scap Retractor (Kneeling)

Notes:

Key Points:

Keeping your eyes on the cable machine, relax your upper traps at the start of the movement
Pull apart the rope as you bring the cable toward your sternum
Ensure your elbows are kept high, control the extension back to starting position

Common Mistakes:

Eyes downward and kyphotic position in set up
Elbows kept too low
Shrugging motion, activating the upper trap predominantly

Exercise Notes:

Key Points:

Keeping your eyes on the cable machine, relax your upper traps at the start of the movement
Pull apart the rope as you bring the cable toward your sternum
Ensure your elbows are kept high, control the extension back to starting position

Common Mistakes:

Eyes downward and kyphotic position in set up
Elbows kept too low
Shrugging motion, activating the upper trap predominantly

Where you should 'feel it':

Primary Muscles:

Traps

Trapezius

Secondary Muscles

Lats

Cable Scap Retractor (Kneeling) muscle groups

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Swiss Ball

Anti Sway Rotations

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself into golf posture with the Swiss ball in contact with your left butt cheek
With your hands across your chest, rotate into your trail side, with great emphasis on the rotation of your hips/pelvis
Ensure that you have some pressure into the ball and maintain this throughout the entire movement

Where you should 'feel it':

Primary Muscles:

Lats,Hips,Glutes

Latissimus Dorsi,Hips,Gluteus Maximus

Secondary Muscles

Swap Exercises

Full Body Pull 1 (Block B)

Upper & Lower Pulling Movements

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