TrainLikeMe

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

Bent Over T-Spine Rotations

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Bodyweight

Bent Over T-Spine Rotations

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set this exercise up by getting into a wide stance and hinging at the hips to a maximal position
Hold that hinged position and use a club to keep a connected torso
Rotate maximally, alternating between sides each rep
Ensure that as you hinge at the hips, you are maintaining a flat back

Where you should 'feel it':

Primary Muscles:

Hamstrings,Lats

Hamstrings,Latissimus Dorsi

Secondary Muscles

Bent Over T-Spine Rotations muscle groups

Glute Kickback To Hip CAR

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Mobility

Glute Kickback To Hip CAR

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Start on all 4's
Perform a glute kickback (extend one leg to maximal range of motion)
Once you reach full extension, bend the knee of that leg and perform a circular motion (maximal rotation) until you get back to the starting position
Ensure that as you perform the kickback and the controlled articular rotations (CAR's), you maintain spinal alignment

Where you should 'feel it':

Primary Muscles:

Hips,Glutes

Hips,Gluteus Maximus

Secondary Muscles

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

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Pin loaded

Lat Pull Down

Notes:

Key Points:

Use an overhand grip on the bar with your hands spaced shoulder width apart.
Pull the bar towards the middle of your chest by bringing your elbows towards your hips.
Ensure that you are activating the lats to pull down the weights.

Common Mistakes:

Leaning back to make the exercise easier.
Pulling the bar towards your face instead of middle chest.
Using the momentum of the weights on the way back up.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Biceps, Traps

Lat Pull Down - Pin loaded - Lat Pull Down Bar muscle groups

Single Arm Half Kneel Row

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Cable

Single Arm Half Kneel Row

Notes:

Key Points:

Adjust the cable to the top, hold the grip in one hand and kneel.
Pull your elbow towards your hip until the grip is at your chest.
Slowly retract back to the start position and repeat.

Common Mistakes:

Swaying torso without control.
Using excessive momentum.
Having elbow come too wide from body.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats, Triceps, Biceps

Latissimus Dorsi, Triceps brachii, Biceps brachii

Secondary Muscles

Single Arm Half Kneel Row - Cable - Replaceable Single Cable muscle groups

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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

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KettleBell

Kettlebell Swing

Notes:

Key Points:

Stand feet spaced shoulder width and squat to pick up the kettlebell.
Hinge and extend up to swing the kettlebell up to shoulder height.
Let it swing down to past the start position and repeat.

Common Mistakes:

Swinging up too far past the shoulders.
Bending the arms throughout the swing.
Rounding the back.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Glutes, Hamstrings, Quads, Lower Back

Gluteus Maximus, Hamstrings, Quadriceps, Erector Spinae

Secondary Muscles

Abs, Traps, Lats

Kettlebell Swing - KettleBell muscle groups

Swiss Ball Guided Shoulder Turn

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Swiss Ball

Swiss Ball Guided Shoulder Turn

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up in golf posture (slight hinge at the hips)
Connect your outside arm to the ball
Start rotating toward the ball (use the ball as a guide)
Use your other arm to also assist in rotation
Attempt to keep your head and lower body relatively stable/still throughout the exercise

Where you should 'feel it':

Primary Muscles:

Lats,Abs

Latissimus Dorsi,Rectus abdominis

Secondary Muscles

Swiss Ball Guided Shoulder Turn muscle groups

668dc9fde845d509f4be1952

Lateral Hover Lunge (BW)

rest

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Bent Over T-Spine Rotations

rest

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Glute Kickback To Hip CAR

rest

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Rotational Downward Slam (MB)

rest

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Lat Pull Down

Lat Pull Down - Pin loaded - Lat Pull Down Bar

rest

64957ea682fd0f4498977967

Single Arm Half Kneel Row

Single Arm Half Kneel Row - Cable - Replaceable Single Cable

rest

6695ce20700772c0bc72fdfc

Toe Raised RDL (DB)

rest

64f716aa53e9a1dbff789dea

Kettlebell Swing

Kettlebell Swing - KettleBell

rest

66df912460a3f43098255a6a

Swiss Ball Guided Shoulder Turn

rest

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Swap Exercises

Full Body Pull

Focus on hinging and postural development (essentials)

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