TrainLikeMe

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

Lateral Lunge To T-Spine Opener

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Bodyweight

Lateral Lunge To T-Spine Opener

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, rotate maximally with the same side as your flexed knee
Accelerate up from this set position to a stable single leg hold

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Lats

Lateral Lunge To T-Spine Opener 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

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Mobility

Neck Side Flexions

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Start in a standing position
Use your hand to gently pull your neck toward that side
Alternate between sides for each rep
Ensure you don't perform any jarring movements, this must be performed SLOWLY

Where you should 'feel it':

Primary Muscles:

Traps

Trapezius

Secondary Muscles

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Medicine Ball

MB Slam & Jump

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Get into an extended position with greatest potential energy stored
Slam the medicine ball into the ground with maximal force
As you slam the ball, set yourself into a half squat position
Once the ball is released, explode up into a maximal jump on the spot

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Glutes,Quads

Clean To Thruster (SA)

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Dumbbell

Clean To Thruster (SA)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set dumbbell between your legs. Set your feet at shoulder width apart in a square position
Take a deep breath inward to remove any arch in your low back. Squat down in order to pick up the weight
Holding that neutral alignment of your spine, curl the dumbbell up to rest on top of your shoulders
Squat into a 1/4 squat position and extend upward. Using the momentum generated through the lower body, transfer this through to the upper body and execute a pressing motion vertically upward
In a controlled manner, lower the weight back down to the ground before performing another rep

Where you should 'feel it':

Primary Muscles:

Shoulders,Glutes

Deltoids,Gluteus Maximus

Secondary Muscles

Quads

Iso Bulgarian w/ Rotational Cable Row

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Cable

Iso Bulgarian w/ Rotational Cable Row

Notes:

Key Points:

Set yourself at the low point of a Bulgarian split squat and maintain this position for the movement
In a controlled manner, pull the cable with torso rotation
Maintain your height of your torso and don't collapse your shoulders

Common Mistakes:

Not enough depth with the isometric Bulgarian
Performed too quickly
Collapsing posture

Exercise Notes:

Key Points:

Set yourself at the low point of a Bulgarian split squat and maintain this position for the movement
In a controlled manner, pull the cable with torso rotation
Maintain your height of your torso and don't collapse your shoulders

Common Mistakes:

Not enough depth with the isometric Bulgarian
Performed too quickly
Collapsing posture

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Quads

Iso Bulgarian w/ Rotational Cable Row muscle groups

Single Leg KB RDL Forward Swing

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Kettlebell

Single Leg KB RDL Forward Swing

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Simultaneously swing the kettlebell and leg backward in a dynamic nature
Extend until you feel a stretch in the stable legs hamstring
Drive forward and up with the moving leg
Using lower body momentum, flex the shoulder until you reach a fully pressed position
Make sure that as you perform the hinge movement, your pelvis is square to the floor

Where you should 'feel it':

Primary Muscles:

Hamstrings,Glutes

Hamstrings,Gluteus Maximus

Secondary Muscles

Shoulders

Single Leg KB RDL Forward Swing muscle groups

Golf Posture Row (SA)

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Dumbbell

Golf Posture Row (SA)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set your starting position, hinge at the hips and hold the dumbbell in one arm
Execute the movement by pulling the dumbbell vertically upward. Slowly control the dumbbell back to the starting position
As you perform this movement, ensure that your body remains steady (no movement), this will build anti-rotational strength and stability
Ensure that you avoid collapsing at your neck and promote good posture throughout the movement

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Abs,Biceps

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Kettlebell

Plank Pass Throughs

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Start at the top of a push up position, with a kettlebell set outside one of your hands
With the arm on the other side, pick up the kettlebell and move it outside that hand
Keep the movement slow and controlled. Your aim is to maintain a stable lower body that resists rotation, keep your shoulders square

Where you should 'feel it':

Primary Muscles:

Abs,Shoulders

Rectus abdominis,Deltoids

Secondary Muscles

Swap Exercises

Full Body Pull 1 (Block C)

Upper & Lower Pulling Movements

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