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

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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

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

Single Leg 90 Degree Jump To Broad Jump

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Bodyweight

Single Leg 90 Degree Jump To Broad Jump

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Stand on one foot, knee slightly bent, and arms set in a sprinting position. Engage your core and get ready to jump 90 degrees
Use your arms for momentum and bend your knee to lower into a single leg squat position. Explosively swing your arms to the direction of your jump and push off the ground with your leg to leap as far as possible
Land softly on both feet, spend the smallest amount of time in contact with the ground as possible before you explode into a broad jump, leaping forward as far as possible
Land softly on both feet, keep your knees bent to absorb the impact. Ensure your feet are shoulder-width apart and your core remains engaged to maintain balance and control

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Single Leg 90 Degree Jump To Broad Jump muscle groups

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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

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

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Bodyweight

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

Lateral Lunge Med Ball Raise

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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)

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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

External Shoulder Rotations

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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

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Single Leg Wall Hold W/ Dowel Rotation

rest

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Incline Cross-Over Push Up

Incline Cross-Over Push Up - Bodyweight

rest

66cef633491cf90cf4c44972

Anti-Extension Hip Rotators

rest

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Single Leg 90 Degree Jump To Broad Jump

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Goblet Wedge Squat

Goblet Wedge Squat - Dumbbell

rest

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

rest

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Lateral Lunge Med Ball Raise

Lateral Lunge Med Ball Raise - Medicine Ball

rest

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Lunge & Torso Rotation (DB)

rest

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External Shoulder Rotations

rest

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