TrainLikeMe

Wall Angels

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Start by setting 4 points of contact to the wall: heels, bum, upper back, head
Set your arms in a 90 degree position with as much of your arms in contact with the wall
Before you start this movement, I want you to draw your belly button toward your spine and maintain this position
Now, extend your arms upward into shoulder flexion (keeping contact on the wall from every limb)
Control back downward to the 90 degree position, squeezing your shoulder blades together
Note: it is difficult to have all points of contact on the wall whilst keeping a flat spine, do not stress if you aren't there when you first do this exercise

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Abs

Shoulder Circles (W/U)

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Bodyweight

Shoulder Circles (W/U)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Extend your arms out to create a T in a standing position
Perform 5 small circles forward, 5 medium sized circles forward and 5 large circles forward
Perform 5 small circles backward, 5 medium sized circles backward and 5 large circles backward

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

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Bodyweight

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

Deep Squat Bilateral Shoulder Flexion

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Mobility

Deep Squat Bilateral Shoulder Flexion

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Start the movement by finding your deep squat position. Really try and push your range of motion through the hips
Straighten your back to remove any rounding in your spine
With straight arms, flex through your shoulders maximally, pushing the range of motion through your upper back
Ensure you maintain the deep squat position the entire time

Where you should 'feel it':

Primary Muscles:

Lats,Hips

Latissimus Dorsi,Hips

Secondary Muscles

Traps

Deep Squat Bilateral Shoulder Flexion muscle groups

Box Jump (Single Leg )

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Bodyweight

Box Jump (Single Leg )

Notes:

Key Points:

Stand feet spaced shoulder width facing a box.
Jump up using one leg and land onto the box.
Slowly step down and repeat.

Common Mistakes:

Landing heels first.
Rushing repetitions.
Losing balance.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Calves, Hamstrings, Abs

Box Jump - Bodyweight - Single Leg muscle groups

Landmine Rotational Clean to Press

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Barbell

Landmine Rotational Clean to Press

Notes:

Key Points:

Set yourself with some hip hinge
With the hand on the side of the landmine, keep your elbow tucked and clean up to your chest
Using the momentum from the clean, transition to your other hand and execute the press with rotation

Common Mistakes:

Poor transition between hands and lack of coordination
Trying to use the hinge component of the movement to generate force
Not coming off your trail foot

Exercise Notes:

Key Points:

Set yourself with some hip hinge
With the hand on the side of the landmine, keep your elbow tucked and clean up to your chest
Using the momentum from the clean, transition to your other hand and execute the press with rotation

Common Mistakes:

Poor transition between hands and lack of coordination
Trying to use the hinge component of the movement to generate force
Not coming off your trail foot

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Abs

Landmine Rotational Clean to Press muscle groups

Bulgarian Split Squat KB Swing

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Kettlebell

Bulgarian Split Squat KB Swing

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself with your rear leg elevated and hold the kettlebell in both hands
Simultaneously lower the lunge and control the kettlebell toward the hip of your front leg (allowing for internal hip rotation)
Driving from your lower body's extension, extend outward with the kettlebell as you come up from that lunge
Ensure that you maintain posture and your abs are resisting excessive rotation throughout the movement

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Abs

Bulgarian Split Squat KB Swing 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

Single Leg Squat W/ MB Front Raise

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Medicine Ball

Single Leg Squat W/ MB Front Raise

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Simultaneously lower yourself into a squat position whilst counter balancing your weight with the MedBall front raise
From a front-on angle, be mindful of your knee alignment, making sure that it is in line with your foot and not concaving in
From a side-on angle, be mindful that your lower leg and torso are in parallel alignment
Only go to a depth where you can maintain your spinal alignment (be particularly careful of your pelvis not tucking under)

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Single Leg Squat W/ MB Front Raise muscle groups

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Bodyweight

Side Plank

Notes:

Key Points:

On your side position your elbow under your shoulder.
Straighten your body and hold.
Hold for the desired amount of time.

Common Mistakes:

Positioning elbow too far up.
Hips caving down.
Torso not being straight.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Abs, Obliques

Rectus abdominis, Obliques

Secondary Muscles

Shoulders, Glutes

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Mobility

Quadruped Abductions

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself on all 4's (quadruped)
Ensuring that you keep your shoulders square for the entire movement, disasociate through one hip at a time
Perform maximal hip abduction through one hip, keeping a 90 degree angle in that leg the whole time
As you attempt maximal hip abduction, ensure that you don't arch your back. Keep all the movement through the hip

Where you should 'feel it':

Primary Muscles:

Glutes,Hips

Gluteus Maximus,Hips

Secondary Muscles

Swap Exercises

Full Body Push 2 (Block C)

Upper & Lower Pushing Movements

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