TrainLikeMe

Tripple Step Rotational Slam

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Holding a medicine ball, set up in a square stance, side on to the wall. Keep your core engaged and your chest up!
Start by taking a stride with the leg closest to the wall, stepping toward the wall
Take a second step with your other leg, bringing it behind the front leg
Take a third step toward the wall with your lead leg
As you take the third step, rotate your torso and hips explosively toward the wall
Use this rotational force to slam the medicine ball agains the wall with maximal effort

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Tripple Step Rotational Slam 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

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

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

Single Leg Hold W/ Bicep Curls

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Dumbbell

Single Leg Hold W/ Bicep Curls

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in a single leg hold, knee at 90 degrees
With palms facing forward, perform a controlled bicep curl to full elbow flexion
Control the dumbbell back downward to elbow extension

Where you should 'feel it':

Primary Muscles:

Calves,Biceps

Gastrocnemius,Biceps brachii

Secondary Muscles

Single Leg Hold W/ Bicep Curls muscle groups

Anti-Extension Hip Rotators

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Swiss Ball

Anti-Extension Hip Rotators

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set the Swiss ball behind your left butt cheek
Rotate your hips and pelvis in order to clear your lead side
Apply pressure into the ball as you make a turn
Maintain a stable upper body in order to separate your upper and lower body
Note: if you can't keep the upper body still and effectively separate the lower body, use a golf club or support to set the upper body

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles