TrainLikeMe

Push Up (Incline)

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.
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

Shoulders, Triceps

Push Up - Bodyweight - Incline muscle groups

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Bodyweight

Torso Rotations

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Place a golf club OR dowel across your chest
Get into golf posture (slight hinge at the hips)
Set your lower body to resist any movement
Rotate through your torso as much as possible, focus on dissociation
Alternate sides between each rep

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Deep Squat To Leg Extension

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Bodyweight

Deep Squat To Leg Extension

Notes:

Key Points:

Holding your feet, take a wide stance and go to your lowest point of a squat
Stand up and extend at the knee as far as possible whilst maintaining contact with your feet
Tuck your head under in order to activate as much stretch through your lower back

Common Mistakes:

Not taking a wide enough stance to get great depth
Performing the movement too quickly
Not tucking your head and no lower back stretch

Exercise Notes:

Key Points:

Holding your feet, take a wide stance and go to your lowest point of a squat
Stand up and extend at the knee as far as possible whilst maintaining contact with your feet
Tuck your head under in order to activate as much stretch through your lower back

Common Mistakes:

Not taking a wide enough stance to get great depth
Performing the movement too quickly
Not tucking your head and no lower back stretch

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Lower Back

Deep Squat To Leg Extension muscle groups

Squat To Pull (Internal Hip Rotation)

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Cable

Squat To Pull (Internal Hip Rotation)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up the cable machine to its lowest attachment point
Perform the downphase of the squat with your arm extended. The weight from the cable will act as a counterbalance to help you get into a textbook squat position
Simultaneously extend up through your lower body and pull the cable towards your side
As you pull the cable toward you, rotate your hips and pelvis maximally

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Lats,Biceps

Squat To Pull (Internal Hip Rotation) muscle groups

Staggered SA Push with Rotation

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Cable

Staggered SA Push with Rotation

Notes:

Key Points:

Set cable to chest height. Start with a split stance.
With opposite arm to the front leg, take the weight out and accelerate outward, rotating your torso.
Maintain stability of your lower body and resist rotation. Learn to seperate upper & lower.

Common Mistakes:

Using momentum from your lower body to compensate.
Feet unable to remain parallel.
Too much body weight leaning forward.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Abs

Staggered SA Push with Rotation - Cable muscle groups

Goblet Multidirectional Lunge

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Dumbbell

Goblet Multidirectional Lunge

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Hold the weight in a goblet position
Focusing on one leg at a time, lunge forward, laterally and reverse
Forward: focus on knee stabilisation, stay in one straight line
Lateral: feet parallel, feel like your dominant glute is going diagonally backward into the hip
Reverse: focus on the maintenance on stability, slow and controlled

Where you should 'feel it':

Primary Muscles:

Glutes

Gluteus Maximus

Secondary Muscles

Quads,Hamstrings

Goblet Multidirectional Lunge muscle groups

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

Anti-Extension Hip Rotators

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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

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Swiss Ball

Swiss Ball Deadbug

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set the ball off your stomach and apply pressure from all 4's into the ball
Ensure that in set-up, your back is completely flat on the floor (draw belly button toward the floor), this will allow you to resist arching and lower back pressure throughout the exercise
Extend opposite arm and leg out and briefly touch the floor as a point of reference
Control each rep and alternate between sides

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Incline Cross-Over Push Up

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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

Swap Exercises

Full Body Push 1 (Block A)

Upper & Lower Pushing Movements

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