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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Dumbbell

Staggered DB RDL's

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up feet shoudler width apart, with one foot in front of the other (heel in line with toe)
Set the dumbbells to rest on your thighs, and brace your core to set a neutral spine angle
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 the stretch through your front leg, this is intended

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

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Bodyweight

3-Point Touch

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set 3 dumbbells upright with an equal distance apart
Set the single leg in line with the middle dumbbell
With your opposite arm and leg, set them at the top
Hinge at the hips and reach out to touch one dumbbell at a time (from left to right)
Perform in a slow, controlled manner

Where you should 'feel it':

Primary Muscles:

Glutes,Hamstrings

Gluteus Maximus,Hamstrings

Secondary Muscles

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

Swiss Ball Hamstring Curl (Beginner)

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Swiss Ball

Swiss Ball Hamstring Curl (Beginner)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

With hands acting as a base of support, set your heels to anchor onto the ball
Ensure your hips are extended so that you have a straight line between feet to head
Keeping your hips in the set position (hip extension), curl the ball in slowly
Slowly extend the ball back outward without changing position of the rest of your body (this will maximise hamstring activation)

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Calves

Swiss Ball Hamstring Curl (Beginner) muscle groups

Straight Arm Pulldowns

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Cable

Straight Arm Pulldowns

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set the cable attachment to its highest point. Grab hold of a rope attachment
Set up with slight knee bend, hinging 45 degrees at the hips
Maintain slight elbow flexion for this movement, and pull the cable down toward your knees
Perform this movement in a slow, controlled manner

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

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

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Bodyweight

Wall Angels

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Start by setting 4 points of contact to the wall: heels, bum, upper back, head
Set your arms in a 90 degree position with as much of your arms in contact with the wall
Before you start this movement, I want you to draw your belly button toward your spine and maintain this position
Now, extend your arms upward into shoulder flexion (keeping contact on the wall from every limb)
Control back downward to the 90 degree position, squeezing your shoulder blades together
Note: it is difficult to have all points of contact on the wall whilst keeping a flat spine, do not stress if you aren't there when you first do this exercise

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Abs

Swap Exercises

Full Body Pull

Upper & Lower Pulling Movements

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