TrainLikeMe

External Shoulder Rotations

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in golf posture (slight hinge at hips)
Holding a light dumbbell, externally rotate your shoulder to maximal external rotation
Allow your upper arm to come off your torso slightly
Common mistakes: lifting excessive load, and just focusing on range of motion

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

External Shoulder Rotations muscle groups

Swiss Ball Guided Shoulder Turn

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Swiss Ball

Swiss Ball Guided Shoulder Turn

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up in golf posture (slight hinge at the hips)
Connect your outside arm to the ball
Start rotating toward the ball (use the ball as a guide)
Use your other arm to also assist in rotation
Attempt to keep your head and lower body relatively stable/still throughout the exercise

Where you should 'feel it':

Primary Muscles:

Lats,Abs

Latissimus Dorsi,Rectus abdominis

Secondary Muscles

Swiss Ball Guided Shoulder Turn muscle groups

Wide Stance Hamstring Rock Backs

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Mobility

Wide Stance Hamstring Rock Backs

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in a very wide stance with straight legs
Hinge at the hips and keep your back straight
If you can't keep your back straight when touching the floor, use block like aids to be higher off the ground and perform the same movement
Gently rock back continuously in order to push your range of motion
Ensure you maintain posture throughout this movement

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Wide Stance Hamstring Rock Backs muscle groups

Rotational Downward Slam (MB)

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Medicine Ball

Rotational Downward Slam (MB)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set your feet shoulder width apart, holding the medicine ball with both hands
Load up onto one side and in an arc like motion, get to an extended position
From the top, slam the ball down with maximal output, transfer your weight onto the lead side and come off your rear heel

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Lats

Rotational Downward Slam (MB) muscle groups

Romanian Deadlift (RDL)

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Barbell

Romanian Deadlift (RDL)

Notes:

Key Points:

Stand straight with a slight bend in the knees.
Hinge forwards, where the weights go down to your mid shins.
Hinge back upwards to the start position.

Common Mistakes:

Arching the back.
Bending the knees too far forward.
Rushing repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Glutes, Hamstrings, Lower Back

Gluteus Maximus, Hamstrings, Erector Spinae

Secondary Muscles

Quads, Abs

Romanian Deadlift (RDL) - Barbell muscle groups

Single Leg RDL Kettlebell Catches

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Kettlebell

Single Leg RDL Kettlebell Catches

Notes:

Key Points:

Set shoulders to maintain posture throughout the exercise
Extend leg until you feel stretching/activation of your hamstring
Pass kettlebell to opposite hand then pass back to original side

Common Mistakes:

Collapsing/rounding through your shoulders
Flexing from knee that is extended
Instability when passing to other hand

Exercise Notes:

Key Points:

Set shoulders to maintain posture throughout the exercise
Extend leg until you feel stretching/activation of your hamstring
Pass kettlebell to opposite hand then pass back to original side

Common Mistakes:

Collapsing/rounding through your shoulders
Flexing from knee that is extended
Instability when passing to other hand

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Glutes

Single Leg RDL Kettlebell Catches muscle groups

Half Kneeling Cable Pulldown (SA)

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Cable

Half Kneeling Cable Pulldown (SA)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set the cable machine to the highest attachment point with a handle
Start in a half kneeling position, holding the cable with the opposite hand to your front leg
At full extension of the arm, I want your palm to be facing downward
As you pull the cable toward your chest, turn your palm to face inward
Allow free flowing movement in your upper body throughout the movement

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Half Kneeling Cable Pulldown (SA) muscle groups

Explosive Swissball Hamstring Curl (SL)

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Swiss Ball

Explosive Swissball Hamstring Curl (SL)

Notes:

Key Points:

Set your ankles to hook over the swissball, set a straight line from feet to shoulders
Drive up with one leg to accelerate the other leg inward, maintain position from hip to shoulders
In a controlled manner, lengthen the hamstring back out to starting position and repeat

Common Mistakes:

Dipping at the hips in your starting position, loss of tension
When accelerating in, dropping at the hips
Loss of control in extension, too fast

Exercise Notes:

Key Points:

Set your ankles to hook over the swissball, set a straight line from feet to shoulders
Drive up with one leg to accelerate the other leg inward, maintain position from hip to shoulders
In a controlled manner, lengthen the hamstring back out to starting position and repeat

Common Mistakes:

Dipping at the hips in your starting position, loss of tension
When accelerating in, dropping at the hips
Loss of control in extension, too fast

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Calves

Explosive Swissball Hamstring Curl (SL) muscle groups

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Bodyweight

Hanging Knee Twist

Notes:

Key Points:

Hang from the bar with an overhand grip, spaced just wider than shoulder width.
Bring your knees up to be level with the hips.
Slowly lower back to the start position and repeat.

Common Mistakes:

Swinging around.
Using momentum to kick knees up.
Dropping on the way down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Obliques, Abs

Obliques, Rectus abdominis

Secondary Muscles

Forearms

Hanging Knee Twist - Bodyweight muscle groups

Barbell Single Leg RDL w/ Clean to Press

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Barbell

Barbell Single Leg RDL w/ Clean to Press

Notes:

Key Points:

Set your shoulders in a retracted position and slowly extend one leg backward
Hinge at the hips until you feel a stretch through your stable hamstring
Drive your knee upward and clean the bar to your shoulders. Press once you're in a stable position

Common Mistakes:

Shoulders collapse as you're extending your leg backward
Pelvis does not remain square and opens towards the side of the leg extending backward
Not pausing in between the clean and the press

Exercise Notes:

Key Points:

Set your shoulders in a retracted position and slowly extend one leg backward
Hinge at the hips until you feel a stretch through your stable hamstring
Drive your knee upward and clean the bar to your shoulders. Press once you're in a stable position

Common Mistakes:

Shoulders collapse as you're extending your leg backward
Pelvis does not remain square and opens towards the side of the leg extending backward
Not pausing in between the clean and the press

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Shoulders

Barbell Single Leg RDL w/ Clean to Press muscle groups

Swap Exercises

Full Body Pull 1 (Block D)

Upper & Lower Pulling Movements

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