TrainLikeMe

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

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

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

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Bodyweight

Box Jump (90 Degree)

Notes:

Key Points:

Stand feet spaced shoulder width facing 90 degrees from a box.
Jump up and turn to land evenly onto the box.
Slowly step down and repeat.

Common Mistakes:

Landing heels first.
Rushing repetitions.
Landing one foot before the other.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Calves, Hamstrings, Abs

Box Jump - Bodyweight - 90 Degree muscle groups

Deficit Cutrsy Lunge To Hold

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Kettlebell

Deficit Cutrsy Lunge To Hold

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up with one foot in an elevated position, start with the kettlebell resting on one shoulder and hold your opposite leg at 90 degrees
Maintaining a stable upper body, perform a curtsy lunge (a reverse lunge behind the front leg)
Once you're at the end range of motion (knee still off the ground), drive the leg back upward until you reach a 90 degree hold once again

Where you should 'feel it':

Primary Muscles:

Glutes,Calves

Gluteus Maximus,Gastrocnemius

Secondary Muscles

Quads

Deficit Cutrsy Lunge To Hold muscle groups

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Bodyweight

Tricep Push Up

Notes:

Key Points:

Place hands at shoulder width in line with the shoulders.
Push through your hands extending your elbows. Keep elbows tucked in.
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, Triceps

Pectoralis Major, Triceps brachii

Secondary Muscles

Abs

Tricep Push Up - Bodyweight muscle groups

Should Y, T, I (Unilateral)

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Mobility

Should Y, T, I (Unilateral)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Lying in a prone position on the floor, make a fist with one arm and rest your head on it
With the focus arm, point your thumb up and flex your shoulder into a Y position. Focus on maximal range of motion each rep
Slowly lower and extend out to create a T. Again, the focus is reaching your max range
Slowly lower and extend backward to create an I. Reach that maximal range once again
Ensure each rep is done in a slow, controlled manner. Each rep is done with purpose!

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Should Y, T, I (Unilateral) muscle groups

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Bodyweight

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

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Bodyweight

Torso Rotations

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Place a golf club OR dowel across your chest
Get into golf posture (slight hinge at the hips)
Set your lower body to resist any movement
Rotate through your torso as much as possible, focus on dissociation
Alternate sides between each rep

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Horse Stance T-Spine Opener

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Bodyweight

Horse Stance T-Spine Opener

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Start on all 4's with one hand behind your ear
Extend one leg and rotate your torso, opening up with the opposite arm
Control the movement as you return to the starting position, moving into spinal flexion
Repeat on the same side for the given number of repetitions

Where you should 'feel it':

Primary Muscles:

Lats,Abs

Latissimus Dorsi,Rectus abdominis

Secondary Muscles

Horse Stance T-Spine Opener muscle groups

Swap Exercises

Full Body Push 2B (BW)

Upper & Lower Pushing Movements

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