TrainLikeMe

Downward Dog To Cobra

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in a downward dog position, legs extended at the knee and try and keep your heels on the floor
In a controlled manner, transition into a cobra stretch, lengthening at your trunk, stretching your abs and lower back
Extend at the neck as you do this, in order to open up

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Lower Back

Dorsiflexion To Hamstring Stretch

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Bodyweight

Dorsiflexion To Hamstring Stretch

Notes:

Key Points:

Guide your knee as far over your toe as possible, ensuring that your knee stays in a straight line
Keep your ankle in contact with the ground
Rock backward and extend at the front knee to activate a hamstring stretch

Common Mistakes:

Ankle coming off the floor
Knee concaving inward as you're guiding it over the toe
Inability to straighten the front leg with hands in contact with the floor

Exercise Notes:

Key Points:

Guide your knee as far over your toe as possible, ensuring that your knee stays in a straight line
Keep your ankle in contact with the ground
Rock backward and extend at the front knee to activate a hamstring stretch

Common Mistakes:

Ankle coming off the floor
Knee concaving inward as you're guiding it over the toe
Inability to straighten the front leg with hands in contact with the floor

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Calves

Dorsiflexion To Hamstring Stretch muscle groups

Shoulder Abduction W/ T-Spine Rotation

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Swiss Ball

Shoulder Abduction W/ T-Spine Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself into golf posture (slight hinge at the hips), with one arm applying pressure into the Swiss ball (abducting)
Brace your core to set your lower body
Dissociate your upper body and perform a maximal thoracic rotation
Perform in a controlled manner and repeat for prescribed repetitions

Where you should 'feel it':

Primary Muscles:

Shoulders,Lats

Deltoids,Latissimus Dorsi

Secondary Muscles

Shoulder Abduction W/ T-Spine Rotation muscle groups

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Barbell

Bent Over Row

Notes:

Key Points:

Grip the bar at shoulder width and hinge forwards as far as possible.
Bring the bar towards your lower chest in a straight motion.
Slowly retract back to the start position and repeat.

Common Mistakes:

Using excessive momentum.
Rounding the back.
Pulling towards your neck.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats, Traps

Latissimus Dorsi, Trapezius

Secondary Muscles

Biceps

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Dumbbell

Toe Raised RDL (DB)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up with your toes elevated by roughly 2 inches, dumbbells resting on your thighs, core braced
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 a greater stretching sensation with the toes raised verses a regular Romanian deadlift, this is due to the position of your ankles

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Calves

Single Arm RDL To Clean & Press (DB)

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Dumbbell

Single Arm RDL To Clean & Press (DB)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Hold the dumbbell with the opposite arm to your stable leg
Lower the dumbbell as you hinge from the hips and extend your leg backward
Simultaneously knee drive to 90 degrees with that same leg and curl the dumbbell upward
Once set, keep the lower body stable and perform a single arm press

Where you should 'feel it':

Primary Muscles:

Hamstrings,Glutes

Hamstrings,Gluteus Maximus

Secondary Muscles

Biceps,Abs

Single Arm RDL To Clean & Press (DB) muscle groups

Staggered Bentover Row (Landmine SA)

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Barbell

Staggered Bentover Row (Landmine SA)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set a barbell into a landmine attachment with your body in a side-on position
Set your outside leg forward (in line with the landmine), and hold the landmine with your opposite hand
Hinging at the hips (around 45 degrees), perform a rotational row
Rotate through your torso with a stable lower body

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Abs,Forearms

Staggered Bentover Row (Landmine SA) muscle groups

Inverted Bosu Single Leg Hold

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Bodyweight

Inverted Bosu Single Leg Hold

Notes:

Key Points:

Place foot directly in the middle of the Bosu.
Raise other leg to a 90 degree bend and hold.
Hold for desired time then switch legs.

Common Mistakes:

Not activating core.
Keeping as still as possible.
Not being in the middle of the bosu ball.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads

Quadriceps

Secondary Muscles

Hamstrings, Glutes

Inverted Bosu Single Leg Hold - Bodyweight muscle groups

RDL Alternating Pick Ups (SL)

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Dumbbell

RDL Alternating Pick Ups (SL)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Stand tall with shoulder blades retracted. Set yourself to balance on one leg
Hinge at your hips and extend the leg hovering off the ground. Extend until you feel a stretch in the stable leg's hamstring
Once you've found this position, maintain stability and ensure that your pelvis is neutral (facing straight downward)
In a controlled manner, pick up one dumbbell off of the ground. Extend back up to a tall position, keeping your leg off the ground
Control back down and place the dumbbell back to its original position
Pick up the other dumbbell and perform the same series of cues

Where you should 'feel it':

Primary Muscles:

Glutes,Hamstrings

Gluteus Maximus,Hamstrings

Secondary Muscles

RDL Alternating Pick Ups (SL) muscle groups

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Downward Dog To Cobra

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Dorsiflexion To Hamstring Stretch

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Shoulder Abduction W/ T-Spine Rotation

rest

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Bent Over Row

Bent Over Row - Barbell

rest

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Toe Raised RDL (DB)

rest

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Single Arm RDL To Clean & Press (DB)

rest

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Staggered Bentover Row (Landmine SA)

rest

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Inverted Bosu Single Leg Hold

Inverted Bosu Single Leg Hold - Bodyweight

rest

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RDL Alternating Pick Ups (SL)

rest

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