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

Quadruped T-Spine Opener

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Bodyweight

Quadruped T-Spine Opener

Notes:

Key Points:

Set yourself on all 4's
With one arm, thread the needle and stretch as far as you can to the opposite side
Open up and rotate just your thoracic spine as much as possible

Common Mistakes:

Spine isn't in a neutral position to begin with
Not pushing the limit when threading the needle
Opening up through your hips (not just thoracic spine)

Exercise Notes:

Key Points:

Set yourself on all 4's
With one arm, thread the needle and stretch as far as you can to the opposite side
Open up and rotate just your thoracic spine as much as possible

Common Mistakes:

Spine isn't in a neutral position to begin with
Not pushing the limit when threading the needle
Opening up through your hips (not just thoracic spine)

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Obliques

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

Swiss Ball Pelvic Tilts

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Swiss Ball

Swiss Ball Pelvic Tilts

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Take a seat on a Swiss ball with your feet flat on the floor
Flatten (round) your spine as much as possible to tuck your pelvis under. As you do this, try and 'feel' your core and glutes fire up and get activated (posterior pelvic tilt)
From this flattened position, arch your back maximally to set your pelvis backward (anterior pelvic tilt)
Repeat for set rep count

Where you should 'feel it':

Primary Muscles:

Lower Back,Abs

Erector Spinae,Rectus abdominis

Secondary Muscles

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Bodyweight

Broad Jump

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Stand with your feet shoulder-width apart, knees slightly bent, and arms extended up. Engage your core and focus on a point in front of you
Swing your arms back and bend your knees to lower into a squat position. Explosively swing your arms forward and push off the ground with your legs to leap forward as far as possible
Land softly on both feet, keeping your knees bent to absorb the impact. Ensure your feet are shoulder-width apart and your core remains engage to maintain balance and control

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

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Bodyweight

Depth Box Jumps

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

From a box (lower height), control a jump down to the ground
Try and spend the least amount of time in contact with the ground, explode up, jumping onto the box (greater height)
When you're landing onto the ground, ensure that you land on the balls of your feet (avoid heavy landings and jarring on your joints)

Where you should 'feel it':

Primary Muscles:

Quads,Glutes

Quadriceps,Gluteus Maximus

Secondary Muscles

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Barbell

Military Press

Notes:

Key Points:

Stand straight holding the bar up at shoulder height.
Press the bar straight up until your elbows are almost fully extended.
Slowly lower down until you're at a 90 degree bend in the elbows and repeat.

Common Mistakes:

Elbows being behind your hips.
Arching your back too much.
Using legs for excessive momentum.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Triceps, Abs

Chest Press W/ Glute Bridge (SL)

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Dumbbell

Chest Press W/ Glute Bridge (SL)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

In a controlled manner, set your shoulder blades on the bench. Set one leg at 90 degrees to the ground and drive up with that glute. Set the other leg at its respective 90 degrees
Press upward and set the dumbbells at the top
Perform controlled presses with both dumbbells for the allocated rep range, then change to the other side
Each rep, ensure you're driving upward with the hip of the leg in contact with the ground (activating your glutes and core)

Where you should 'feel it':

Primary Muscles:

Glutes,Chest

Gluteus Maximus,Pectoralis Major

Secondary Muscles

Chest Press W/ Glute Bridge (SL) muscle groups

Inverted Bosu Push Up

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Bodyweight

Inverted Bosu 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, Abs, Triceps

Inverted Bosu Push Up - Bodyweight muscle groups

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Bodyweight

Side Plank W/ Clam

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up on your side with knees bent and feet together
Simultaneously extend up off the ground, and open up your knees as much as possible (keeping feet together)
Ensure you keep your foot, lower leg and forearm in contact with the ground the entire time
Performing slower will make this exercise more challenging

Where you should 'feel it':

Primary Muscles:

Glutes,Obliques

Gluteus Maximus,Obliques

Secondary Muscles

Swiss Ball Stir The Pots

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Swiss Ball

Swiss Ball Stir The Pots

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in a plank position on the ball
Make sure your head is over the middle part of your forearms
Set your pelvis/hips in a position where the lower back is flat (no arch)
Control the ball in a circular motion one way
After the set rep range one way, control the ball in a circular motion the other way

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Swap Exercises

Full Body Push 2 (Block D)

Upper & Lower Pushing Movements

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