TrainLikeMe

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

Quadruped To Downward Dog

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Mobility

Quadruped To Downward Dog

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Start on all 4's with your knee's hovering off the ground
Shift your weight backward as you extend through your knees
As your knees extend, elevate your hips in order to form a downward dog

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Calves

Lateral Hover Lunge (BW)

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Mobility

Lateral Hover Lunge (BW)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself at a wide stance with feet square, facing forward
Load into one side, maintaining a neutral position of your spine (no collapsing), ensure knees track over toes
Keep a consistent height, hover toward the other side, try and feel your glutes going diagonally backward each rep
You should be feeling this through your groin, adductor muscles and hamstring

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Lower Hamstring Guided Stretch

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Mobility

Lower Hamstring Guided Stretch

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Start by lying on your back with the natural curvature of your lower back
With 1 leg at 90 degrees and your hands behind the lowest part of your hamstring, slowly extend at the knee
Only extend to however far you can keep the natural curvature of your lower back
Allow your upper leg to move forward slightly as you perform this movement

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Lower Hamstring Guided Stretch muscle groups

Dynoball Golf Posture Wall Balls

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Medicine Ball

Dynoball Golf Posture Wall Balls

Notes:

Key Points:

Set up in golf posture.
Turn and rotate powerfully, throwing the ball to the wall.
Catch and repeat for given rep count.
Perform both sides.

Common Mistakes:

Not keeping a level height.
Throwing in wrong spot (can't catch it).
Only doing dominant side.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Obliques

Dynoball Golf Posture Wall Balls - Medicine Ball muscle groups

Lunge To Single Arm Rotational Row

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Cable

Lunge To Single Arm Rotational Row

Notes:

Key Points:

Get set at the bottom of a lunge with full extension of your opposite arm to your front leg
Dynamically extend up to the top of a lunge position
Using the momentum from your lower body, simultaneously pull the cable toward you and freely rotate your torso

Common Mistakes:

Wrong set up, already pulled in at the bottom of the lunge
Instability, evident in poor alignment of the knee
Stiff body with no rotation of the torso

Exercise Notes:

Key Points:

Get set at the bottom of a lunge with full extension of your opposite arm to your front leg
Dynamically extend up to the top of a lunge position
Using the momentum from your lower body, simultaneously pull the cable toward you and freely rotate your torso

Common Mistakes:

Wrong set up, already pulled in at the bottom of the lunge
Instability, evident in poor alignment of the knee
Stiff body with no rotation of the torso

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Quads

Lunge To Single Arm Rotational Row muscle groups

Cable Lateral Lunge and Woodchop

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Cable

Cable Lateral Lunge and Woodchop

Notes:

Key Points:

Start feet together, holding cable attachment.
Perform a lateral lunge, focusing on parallel feet and loading into your hip. Once you're set, perform a chop from high to low.
Return to start position and repeat sequencing.

Common Mistakes:

Unable to keep feet square (flare outward).
Width of lunge.
Not sequencing and setting lower body 1st.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Glutes, Abs

Gluteus Maximus, Rectus abdominis

Secondary Muscles

Quads, Hamstrings

Cable Lateral Lunge and Woodchop - Cable muscle groups

Internal Hip Rotation To Lunge Explode (MB)

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Medicine Ball

Internal Hip Rotation To Lunge Explode (MB)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Hold a medicine ball tightly so it's in contact with your chest
Start with your feet parallel, facing forward, but with enough space to perform a lunge
Control the downphase of a lunge whilst simulatneously turning your torso in order to internally rotate into your hip
Once set at the bottom, extend upward and rotate in the other direction
Once you get the movement down pat, start to perfrom it more explosively

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Internal Hip Rotation To Lunge Explode (MB) muscle groups

Reverse Lunge W/ Bicep Curl

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Dumbbell

Reverse Lunge W/ Bicep Curl

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Simultaneously perform a reverse lunge and a controlled bicep curl
Alternate between legs each rep
Prioritise control of each rep, don't swing the dumbbells (hinge at the elbow and keep your upper arm still)
Focus on keeping knee alignment straight. It might be useful to do this exercise in front of a mirror

Where you should 'feel it':

Primary Muscles:

Quads,Glutes,Biceps

Quadriceps,Gluteus Maximus,Biceps brachii

Secondary Muscles

Reverse Lunge W/ Bicep Curl muscle groups

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Swiss Ball

Swiss Ball Obliques

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set your hips in the middle of the ball
Set the top leg in an extended position, anchored onto the wall
Bend the lower leg to 90 degrees
In a controlled manner, extend over the side of the ball
Ensure you maintain height and posture throughout the process (don't round the shoulders)
Return back to the starting position, drive upward with the lead arm

Where you should 'feel it':

Primary Muscles:

Obliques

Secondary Muscles

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Swiss Ball

Swiss Ball Roll Outs

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

In a kneeling position (knee's and elbows at 90 degrees), rest your forearms on the ball
At the same rate, extend both the knees and elbows so that you get in a position of torso extension
Slowly control the ball to come back to the starting position
Ensure that as you do this, you don't arch your lower back (keep the neutral position)
Draw your belly button toward your spine

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Swiss Ball Back Extension

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Swiss Ball

Swiss Ball Back Extension

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set your hips in the middle of the ball and anchor your feet at the bottom of the wall
With your hands across your chest, extend upward until your body is in one straight line
Control back down over the ball and relax your lower back, glutes and hamstrings to get ready for the next rep

Where you should 'feel it':

Primary Muscles:

Lower Back

Erector Spinae

Secondary Muscles

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Single Leg Sprinter

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Quadruped To Downward Dog

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Lateral Hover Lunge (BW)

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Lower Hamstring Guided Stretch

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Dynoball Golf Posture Wall Balls

Dynoball Golf Posture Wall Balls - Medicine Ball

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Lunge To Single Arm Rotational Row

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Cable Lateral Lunge and Woodchop

Cable Lateral Lunge and Woodchop - Cable

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Internal Hip Rotation To Lunge Explode (MB)

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Reverse Lunge W/ Bicep Curl

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Swiss Ball Obliques

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Swiss Ball Roll Outs

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Swiss Ball Back Extension

rest

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