TrainLikeMe

Dowel Horse Stances

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Place a dowel straight down your spine, in contact with your head, upper back and tail bone
Slowly extend out opposite arm and leg simultaneously
Ensure that as you extend opposite arm and leg you don't compromise your spine angle to create an arch (keep flat)

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Deep Squat W/ Torso Rotation

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Bodyweight

Deep Squat W/ Torso Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Find yourself at the bottom of a deep squat
Keeping your heels in contact with the floor, bring your feet as close together as they can
With a stable lower body, extend up and rotate maximally with one arm at a time
Alternate reps and make sure you look up as you do this

Where you should 'feel it':

Primary Muscles:

Lats,Quads

Latissimus Dorsi,Quadriceps

Secondary Muscles

Deep Squat W/ Torso Rotation muscle groups

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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

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Bodyweight

Curtsy Lunge

Notes:

Key Points:

Stand straight with feet spaced hip width.
Step back diagonally and bent the front leg to 90 degrees.
Press up from the front leg back to the start position and repeat.

Common Mistakes:

Front knee bending out of line with foot.
Too small or large of a step.
Hips caving in.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Inner Thigh, Hamstrings

Dynoball Downswing Slam

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Bodyweight

Dynoball Downswing Slam

Notes:

Key Points:

In a controlled manner, get to the set position at the top of your swing
Slam the ball downward at a maximum effort
Feel like you're squatting downward

Common Mistakes:

Too fast a backswing and not setting yourself at the top
A slam in the forward direction, instead of downward
Too much focus on shifting weight into your lead side, instead of downward pressure

Exercise Notes:

Key Points:

In a controlled manner, get to the set position at the top of your swing
Slam the ball downward at a maximum effort
Feel like you're squatting downward

Common Mistakes:

Too fast a backswing and not setting yourself at the top
A slam in the forward direction, instead of downward
Too much focus on shifting weight into your lead side, instead of downward pressure

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Quads

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KettleBell

Sumo Squat

Notes:

Key Points:

Set feet at wider than shoulder width, pointing outwards.
Hinge to grab kettlebell then extend up.
Slowly lower back to the ground then 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, Lower Back

Double Cable Push (Split Stance)

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Cable

Double Cable Push (Split Stance)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set both cable to shoulder height
Keeping elbows tucked, take a step out so you have resistance from the cables
Set yourself in a split stance (lunge-like position)
Perform a press to full extension and control the movement back to starting position
Complete for allocated rep count and then change the leg that is out the front

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Double Cable Push (Split Stance) muscle groups

Lunge To Knee Drive W/ Curl & Press

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Dumbbell

Lunge To Knee Drive W/ Curl & Press

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up a step-up in front of you
With dumbbells by your side, perform a reverse lunge
Step up onto the box and drive upward with your knee until you find a single leg hold
As you drive upward with the knee, simultaneously perform a bicep curl
From this single leg hold, perform a shoulder press

Where you should 'feel it':

Primary Muscles:

Glutes

Gluteus Maximus

Secondary Muscles

Quads,Shoulders,Biceps

Lunge To Knee Drive W/ Curl & Press muscle groups

Single Leg MB Passover

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Medicine Ball

Single Leg MB Passover

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in a single leg hold (with knee at 90 degrees)
Once you've reached a point of stability, pass the MedBall overhead in an arc like shape
Continue passing back and forth whilst you maintain balance

Where you should 'feel it':

Primary Muscles:

Calves

Gastrocnemius

Secondary Muscles