TrainLikeMe

Single Leg Wall Hold W/ Dowel Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Bend your front knee slightly and set your rear leg at 90 degrees
Apply pressure into the wall behind with the rear leg
Disassociate upper and lower body by keeping your lower body in this set position
With a dowel on your shoulders, rotate your thoracic spine as much as possible in order to turn into the front leg
Maximise thoracic and hip rotation each rep!

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Lats

Single Leg Wall Hold W/ Dowel Rotation muscle groups

Incline Cross-Over Push Up

64f716ca7f58f3c9f6b6cf93

Bodyweight

Incline Cross-Over Push Up

Notes:

Key Points:

Place hands just wider than shoulder width in line with the shoulders with hands on a bench.
Push through your hands extending your elbows, then bring your knees across one at a time.
Bend the elbows lowering yourself until your chest almost touches the bench and repeat.

Common Mistakes:

Flaring the elbows out at 90 degrees.
Arching you glutes upwards.
Dropping back and shoulders down too low.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Triceps, Abs

Incline Cross-Over Push Up - Bodyweight muscle groups

Anti-Extension Hip Rotators

66cef633491cf90cf4c44972

Swiss Ball

Anti-Extension Hip Rotators

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set the Swiss ball behind your left butt cheek
Rotate your hips and pelvis in order to clear your lead side
Apply pressure into the ball as you make a turn
Maintain a stable upper body in order to separate your upper and lower body
Note: if you can't keep the upper body still and effectively separate the lower body, use a golf club or support to set the upper body

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Anti-Extension Hip Rotators muscle groups

64957e9fa98d75d68b35bc35

Dumbbell

Goblet Wedge Squat

Notes:

Key Points:

Set feet at approximately shoulder width point feet outwards.
Bend your knees to approximately 90 degrees.
Extend back up to the start position and repeat.

Common Mistakes:

Knees caving in past big toes.
Using momentum to drop down.
Bending the back.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Hamstrings, Abs

Goblet Wedge Squat - Dumbbell muscle groups

Golfers Rotational Press (Landmine SA)

66a4af2bd062f09645523e99

Barbell

Golfers Rotational Press (Landmine SA)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in a split stance, with the barbell (landmine) resting on top of your shoulder. Make sure you are at 90 degrees to the landmine
Engaging your core to maintain stability, extend your arm up and out to execute the shoulder pressing motion with torso rotation
Control downward back to the top of the shoulder
Repeat for given repetitions

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Abs,Triceps

Golfers Rotational Press (Landmine SA) muscle groups

66970be229f415d08e72c5cc

Dumbbell

KOT Split Squat (DB)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set rear leg far back into an exaggerated split squat position. Hold an appropriately weighted dumbbell in each hand
Keep chest tall and back straight as you bend the front knee into a deep split squat
As your front knee goes over your toes, ensure that the knee doesn't collapse inward, keep the knee in line with the foot
Perform all reps on the same side, then switch

Where you should 'feel it':

Primary Muscles:

Quads

Quadriceps

Secondary Muscles

Lateral Lunge Med Ball Raise

6538f913589b5d27e8036b6d

Medicine Ball

Lateral Lunge Med Ball Raise

Notes:

Key Points:

Start feet together, med ball resting on thighs.
Perform a lateral lunge, focusing on parallel feet and loading into your hip. Once you're set, perform a med ball front raise to eye level.
Accelerate from lateral position to your start position.

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, Quads

Gluteus Maximus, Quadriceps

Secondary Muscles

Shoulders

Lateral Lunge Med Ball Raise - Medicine Ball muscle groups

Lunge & Torso Rotation (DB)

6616454eaec3ae0cd278e668

Dumbbell

Lunge & Torso Rotation (DB)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Standing in good posture, set the dumbbell where the elbows are bent at 90 degrees
Perform a reverse lunge, ensure your knee alignment is straight forward the entire time
Once your lunge is set and stable, perform a torso rotation, separating your upper body from your lower body
As you're lunging, ensure that you maintain your height of your torso and keep your posture!

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Lunge & Torso Rotation (DB) muscle groups

64957ea8a98d75d68b35bf17

Cable

Pallof Press Hold

Notes:

Key Points:

Adjust cable to just lower than chest height, hold the grip and step across.
Press the handle away from your torso until your arms are extended.
Hold for the desired amount of time.

Common Mistakes:

Allowing the torso to sway.
Setting the cable too high or low.
Not full extending the arms.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Abs, Obliques

Rectus abdominis, Obliques

Secondary Muscles

Pallof Press Hold - Cable - D-Handle muscle groups

External Shoulder Rotations

66de22e0670c1323816a5640

Dumbbell

External Shoulder Rotations

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in golf posture (slight hinge at hips)
Holding a light dumbbell, externally rotate your shoulder to maximal external rotation
Allow your upper arm to come off your torso slightly
Common mistakes: lifting excessive load, and just focusing on range of motion

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

External Shoulder Rotations muscle groups

65e16295575f3a221ecb354e

Single Leg Wall Hold W/ Dowel Rotation

rest

64f716ca7f58f3c9f6b6cf93

Incline Cross-Over Push Up

Incline Cross-Over Push Up - Bodyweight

rest

66cef633491cf90cf4c44972

Anti-Extension Hip Rotators

rest

64957e9fa98d75d68b35bc35

Goblet Wedge Squat

Goblet Wedge Squat - Dumbbell

rest

66a4af2bd062f09645523e99

Golfers Rotational Press (Landmine SA)

rest

66970be229f415d08e72c5cc

KOT Split Squat (DB)

rest

6538f913589b5d27e8036b6d

Lateral Lunge Med Ball Raise

Lateral Lunge Med Ball Raise - Medicine Ball

rest

6616454eaec3ae0cd278e668

Lunge & Torso Rotation (DB)

rest

64957ea8a98d75d68b35bf17

Pallof Press Hold

Pallof Press Hold - Cable - D-Handle

rest

66de22e0670c1323816a5640

External Shoulder Rotations

rest

Thank you! Your submission has been received!

Oops! Something went wrong while submitting the form.

Swap Exercises

Full Body Push 1 (Block B)

Upper & Lower Pushing Movements

66e38083e18a6c40dc14d206

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes: