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

66556d8624280cdd17e701c1

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

63a03fa5ce64bfcba7b1c594

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

6548b6507992c7ab57440533

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

6695a989d4f2189d50e86259

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

66de3384437e9f040d3cb54a

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

Internal Hip Rotation To Lunge Explode (MB)

66ca89249302e358525675d8

Medicine Ball

Internal Hip Rotation To Lunge Explode (MB)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Hold a medicine ball tightly so it's in contact with your chest
Start with your feet parallel, facing forward, but with enough space to perform a lunge
Control the downphase of a lunge whilst simulatneously turning your torso in order to internally rotate into your hip
Once set at the bottom, extend upward and rotate in the other direction
Once you get the movement down pat, start to perfrom it more explosively

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Internal Hip Rotation To Lunge Explode (MB) muscle groups

Lateral Hover Lunge (BW)

668dc9fde845d509f4be1952

Mobility

Lateral Hover Lunge (BW)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself at a wide stance with feet square, facing forward
Load into one side, maintaining a neutral position of your spine (no collapsing), ensure knees track over toes
Keep a consistent height, hover toward the other side, try and feel your glutes going diagonally backward each rep
You should be feeling this through your groin, adductor muscles and hamstring

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Single Leg MB Passover

66177318e459b810319613dd

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