TrainLikeMe

Push-Up, X-Over, T-Spine Opener

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Start in the top of a push-up position, ensure your back is flat and your core is engaged
Perform a push-up whilst maintaining your spine angle
Slowly drive your knee across your body, keeping your shoulders and upper back square
Perform a t-spine rotation, keep your head still and your hips square

Where you should 'feel it':

Primary Muscles:

Chest,Lats,Quads

Pectoralis Major,Latissimus Dorsi,Quadriceps

Secondary Muscles

Push-Up, X-Over, T-Spine Opener muscle groups

KOT Split Squat (Elevated BW)

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Bodyweight

KOT Split Squat (Elevated BW)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set rear leg far back into an exaggerated split squat position. Set your front leg on top of a stable bench
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

KOT Split Squat (Elevated BW) muscle groups

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Bodyweight

Glute Circles

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Lie on your side with your head supported
Set your hip in abduction (away from your midline)
Keep your leg straight and perform slow circles forward and then backward
Keep the rest of your body still

Where you should 'feel it':

Primary Muscles:

Glutes

Gluteus Maximus

Secondary Muscles

Single Leg Wall Hold W/ Dowel Rotation

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Mobility

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

Loaded Kettlebell Squat (SA)

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Kettlebell

Loaded Kettlebell Squat (SA)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Hold a kettlebell in one arm and retract your shoulder blades to set perfect posture
Maintain that posture and squat down to load the same side as the arm holding the kettlebell
As you squat down, freely internally rotate into that hip to promote golf mechanics
Extend again to perfect posture and repeat

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Loaded Kettlebell Squat (SA) muscle groups

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Bodyweight

Box Jump (90 Degree)

Notes:

Key Points:

Stand feet spaced shoulder width facing 90 degrees from a box.
Jump up and turn to land evenly onto the box.
Slowly step down and repeat.

Common Mistakes:

Landing heels first.
Rushing repetitions.
Landing one foot before the other.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Calves, Hamstrings, Abs

Box Jump - Bodyweight - 90 Degree muscle groups

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Dumbbell

Chest Press Dead Bug

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in a fully pressed position
Draw your belly button toward your spine and resist any extension of your spine (remove the arch from your lower back)
Maintain that spine angle and extend one leg
With one leg extended, perform a chest press
Continue by alternating legs each rep

Where you should 'feel it':

Primary Muscles:

Chest,Abs

Pectoralis Major,Rectus abdominis

Secondary Muscles

Shoulders

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Dumbbell

Loaded Goblet Squats

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set one leg on a slightly elevated position
Hold a dumbbell in a goblet position and brace your core to set a neutral spine angle
Maintain that posture and squat down to load the lower leg
As you squat down, freely internally rotate into that hip to promote loading
Extend again to perfect posture and repeat

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Swissball Single Arm Chest Press

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Dumbbell

Swissball Single Arm Chest Press

Notes:

Key Points:

Set your head, upper back and shoulders on the ball
Drive up with your glutes and core to create a straight line from knee to head
In a controlled manner, perform a single arm chest press, resisting rotation through your torso

Common Mistakes:

Head above ball, not providing support to your neck
Collapsing through your hips, shutting off your core and glute stabilisers
Rotation through torso and hips, lacking control

Exercise Notes:

Key Points:

Set your head, upper back and shoulders on the ball
Drive up with your glutes and core to create a straight line from knee to head
In a controlled manner, perform a single arm chest press, resisting rotation through your torso

Common Mistakes:

Head above ball, not providing support to your neck
Collapsing through your hips, shutting off your core and glute stabilisers
Rotation through torso and hips, lacking control

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Abs

Swissball Single Arm Chest Press muscle groups

Swiss Ball Knee Tucks

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Swiss Ball

Swiss Ball Knee Tucks

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself at the top of a decline push-up position. Ensure that your pelvis is neutral and you don't have an arch in your lower back
Keeping your hips in the neutral position, slowly bring the ball towards your chest by flexing the knees
Slowly control it back outward and repeat
Ensure that your core and glutes are activated the entire time to maintain spinal alignment

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Shoulders

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Bodyweight

Push Up

Notes:

Key Points:

Place hands just wider than shoulder width in line with the shoulders.
Push through your hands extending your elbows.
Bend the elbows lowering yourself until your chest almost touches the ground 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

Shoulders, Triceps

Swap Exercises

Full Body Push 1 (Block C)

Upper & Lower Pushing Movements

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