TrainLikeMe

Banded Pulls W/ Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up in golf posture with a handle in each hand
Pull into one side whilst rotating through the pelvis, hips and thoracic spine
Ensure that you don't sway off line throughout this movement, rotation is the focus

Where you should 'feel it':

Primary Muscles:

Lats,Abs

Latissimus Dorsi,Rectus abdominis

Secondary Muscles

Wide Stance Torso Rotations

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Mobility

Wide Stance Torso Rotations

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in a wide stance and hinge at the hips
Extend your arms out to create a T and create free flowing rotation through the thoracic spine
Alternate between sides each rep
Attempt to keep your head and lower body completely still as you recruit rotation solely from the thoracic spine

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Wide Stance Torso Rotations 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

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

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Barbell

Trapbar Deadlift

Notes:

Key Points:

Set your glutes at a low position, shoulders retracted and core braced
Spread the floor apart with your feet and push through the floor
Extend from the ankle, knee and hip and execute the movement to the top position

Common Mistakes:

Anterior tilt of the pelvis (weak/inhibition of glutes and core)
Set position has too much hinge from the hips and not enough knee bend
Shoulders collapse and round as soon as you're trying to lift the bar

Exercise Notes:

Key Points:

Set your glutes at a low position, shoulders retracted and core braced
Spread the floor apart with your feet and push through the floor
Extend from the ankle, knee and hip and execute the movement to the top position

Common Mistakes:

Anterior tilt of the pelvis (weak/inhibition of glutes and core)
Set position has too much hinge from the hips and not enough knee bend
Shoulders collapse and round as soon as you're trying to lift the bar

Where you should 'feel it':

Primary Muscles:

Glutes

Gluteus Maximus

Secondary Muscles

Quads

Inverted Bosu Single Leg Squat

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Bodyweight

Inverted Bosu Single Leg Squat

Notes:

Key Points:

Stand with one foot on an elevated surface with the other hanging off.
Squat down on one leg, bringing the other leg backwards as you lower down.
Get to a 90 degree bend then extend back up and repeat.

Common Mistakes:

Knee bending inwards past big toe.
Rounding the back.
Rushing repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Hamstrings, Abs

Inverted Bosu Single Leg Squat - Bodyweight muscle groups

Landmine RDL To Snatch (SL)

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Barbell

Landmine RDL To Snatch (SL)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up side on to the barbell and landmine attachment
Stabilise your body on your outside leg, holding onto the barbell with the hand closest to the barbell
Extend your leg backward in a slow and controlled manner, allow for a full hinge at your hips
Perform an explosive knee drive upward, and with this momentum, perform a snatch into full shoulder flexion
Control back downward and repeat for instructed repetitions
Ensure that you maintain a neutral spine angle throughout this movement, bracing your core the entire time!

Where you should 'feel it':

Primary Muscles:

Shoulders,Hamstrings

Deltoids,Hamstrings

Secondary Muscles

Abs

Landmine RDL To Snatch (SL) muscle groups

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Dumbbell

Plank Row (SA)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself at the top of a push-up position. Set your stable arm to be in an elevated position (on top of a couple plates)
Holding the dumbbell in your other hand, perform a controlled row, keep the row linear with a tucked elbow and retracted shoulder blades
Note: the wider your feet are, the easier the movement will be

Where you should 'feel it':

Primary Muscles:

Abs,Lats

Rectus abdominis,Latissimus Dorsi

Secondary Muscles

Biceps

Single Leg Adductor With T-spine Rotation

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Bodyweight

Single Leg Adductor With T-spine Rotation

Notes:

Key Points:

Set stable leg, loading into that side
Flex at the hip and squeeze the foam roller by adducting
Keeping the lower body stable, rotate your thoracic spine to full range, keeping those arms connected

Common Mistakes:

Foot flared outward and unbalanced distribution of weight
Not flexing at the hip enough
Unable to keep lower body still throughout the movement

Exercise Notes:

Key Points:

Set stable leg, loading into that side
Flex at the hip and squeeze the foam roller by adducting
Keeping the lower body stable, rotate your thoracic spine to full range, keeping those arms connected

Common Mistakes:

Foot flared outward and unbalanced distribution of weight
Not flexing at the hip enough
Unable to keep lower body still throughout the movement

Where you should 'feel it':

Primary Muscles:

Obliques

Secondary Muscles

Abs

Single Leg Adductor With T-spine Rotation muscle groups

Prone Cuban Press (Iso Back Ext.)

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Swiss Ball,Dumbbell

Prone Cuban Press (Iso Back Ext.)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself on a Swiss ball, where your hips are in the middle of the ball, and feet are in constant contact with the wall
Retract your shoulder blades and find an extended position of your spine
With your upper and lower arm at 90 degrees, externally rotate the shoulder and extend dumbbells out
Control back to a flexed elbow and internally rotate the shoulder
Note: the priority of this movement is the retraction of your shoulder blades and maintenance of your spine angle

Where you should 'feel it':

Primary Muscles:

Shoulders,Lower Back

Deltoids,Erector Spinae

Secondary Muscles

Prone Cuban Press (Iso Back Ext.) muscle groups

Swap Exercises

Full Body Pull 2 (Block D)

Upper & Lower Pulling Movements

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