TrainLikeMe

Quadruped Hip Drops

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set your hands and toes in contact with the ground, create a 90 degree bend through your knees
With your upper body completely still and stable, slowly drop your hips down to one side and then the other
The priority throughout this exercise is to maximise lower body separation with the supported upper body
Feels: collapsing through the lower body to generate maximal range of motion (sometimes breathing out as you attempt maximal range can help with this)

Where you should 'feel it':

Primary Muscles:

Quads,Shoulders

Quadriceps,Deltoids

Secondary Muscles

Golf Posture Thoracic Rotations (Dowel Assisted)

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Mobility

Golf Posture Thoracic Rotations (Dowel Assisted)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself into golf posture (a small hinge at the hips)
Hold the dowel with one arm to provide stabilisation to your body
With the opposite arm, extend and rotate to a maximal position
Allow the dowel to freely move (so long as the bottom stays in contact with the floor)
Don't hold the dowel at a point that is too high

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Golf Posture Thoracic Rotations (Dowel Assisted) muscle groups

Incline Cross-Over Push Up

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Bodyweight

Incline Cross-Over Push Up

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, then bring your knees across one at a time.
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

Triceps, Abs

Incline Cross-Over Push Up - Bodyweight muscle groups

Single Leg Wall Hold W/ Dowel Rotation

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Mobility

Single Leg Wall Hold W/ Dowel Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Bend your front knee slightly and set your rear leg at 90 degrees
Apply pressure into the wall behind with the rear leg
Disassociate upper and lower body by keeping your lower body in this set position
With a dowel on your shoulders, rotate your thoracic spine as much as possible in order to turn into the front leg
Maximise thoracic and hip rotation each rep!

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Lats

Single Leg Wall Hold W/ Dowel Rotation muscle groups

Box Jump (90 Degree Single Leg)

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Bodyweight

Box Jump (90 Degree Single Leg)

Notes:

Key Points:

Stand feet spaced shoulder width facing a box.
Jump up and 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 Single Leg muscle groups

KB Accentuated Eccentric Rotational Box Jump

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Kettlebell

KB Accentuated Eccentric Rotational Box Jump

Notes:

Key Points:

In a controlled manner, load your hip on the side that is holding the kettlebell
At the same time as you wish to explode in a rotational jump, release the kettlebell onto the ground
Land on the ball of your feet, bracing your landing to minimise impact

Common Mistakes:

Not loading the correct side and turning properly into your hip
Releasing the kettlebell too early
Aggressive landing putting lots of stress and strain through your lower limb joints

Exercise Notes:

Key Points:

In a controlled manner, load your hip on the side that is holding the kettlebell
At the same time as you wish to explode in a rotational jump, release the kettlebell onto the ground
Land on the ball of your feet, bracing your landing to minimise impact

Common Mistakes:

Not loading the correct side and turning properly into your hip
Releasing the kettlebell too early
Aggressive landing putting lots of stress and strain through your lower limb joints

Where you should 'feel it':

Primary Muscles:

Glutes

Gluteus Maximus

Secondary Muscles

Quads

KB Accentuated Eccentric Rotational Box Jump muscle groups

Front Squat (Heel Raised)

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Barbell

Front Squat (Heel Raised)

Notes:

Key Points:

Position the barbell across your shoulders, step back and have feet shoulder width.
Bend your knees to approximately 90 degrees.
Extend back up to the start position and 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

Traps, Hamstrings, Abs

Front Squat - Barbell - Heel Raised muscle groups

Push Press (DB Split Stance)

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Dumbbell

Push Press (DB Split Stance)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set dumbbells to rest on your shoulders. Set your feet at shoulder width apart in a staggered stance
Take a deep breath inward, this will help remove any arch in your low back
Holding that neutral spine alignment, lower into a 1/4 squat (small knee flexion) and extend through the knee, exploding upward
Using the momentum generated through the lower body, transfer this through to the upper body and execute a pressing motion vertically upward
In a controlled manner, lower the weight back toward the shoulder before performing another rep

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Glutes,Abs

Push Press (DB Split Stance) muscle groups

Bulgarian W/ Torso Rotation (DB)

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Dumbbell

Bulgarian W/ Torso Rotation (DB)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set your rear leg in an elevated position. Stand in good posture and set the dumbbell where the elbows are bent at 90 degrees
Perform a Bulgarian split squat, ensure that your knee alignment is straight forward the entire time
As you perform the squatting motion, perform a torso rotation with the dumbbell
You're trying to maintain lower body stability as you rotate your upper body
As you're squatting, ensure that you maintain your height of your torso and keep your posture!

Where you should 'feel it':

Primary Muscles:

Glutes,Quads,Abs

Gluteus Maximus,Quadriceps,Rectus abdominis

Secondary Muscles

Bulgarian W/ Torso Rotation (DB) muscle groups

Swiss Ball 1, 1, 2 Chest Press

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Swiss Ball

Swiss Ball 1, 1, 2 Chest Press

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

In a controlled manner, set your shoulder blades, upper back and neck to rest on the Swiss ball
Press upward and set the dumbbells at the top
Perform a press of one arm, then the other arm, then perform a press together
Each rep, ensure you're driving upward with your hips (activating your glutes and core)

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Triceps,Shoulders

Swiss Ball 1; 1; 2 Chest Press muscle groups

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

Prone Cuban Press (Iso Back Ext.)

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Swiss Ball,Dumbbell

Prone Cuban Press (Iso Back Ext.)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself on a Swiss ball, where your hips are in the middle of the ball, and feet are in constant contact with the wall
Retract your shoulder blades and find an extended position of your spine
With your upper and lower arm at 90 degrees, externally rotate the shoulder and extend dumbbells out
Control back to a flexed elbow and internally rotate the shoulder
Note: the priority of this movement is the retraction of your shoulder blades and maintenance of your spine angle

Where you should 'feel it':

Primary Muscles:

Shoulders,Lower Back

Deltoids,Erector Spinae

Secondary Muscles

Prone Cuban Press (Iso Back Ext.) muscle groups

Swap Exercises

Full Body Push

Upper & Lower Pushing Movements

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