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)

6656df1a0a1c6cc3e2f6da0c

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

64f716ca7f58f3c9f6b6cf93

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

65e16295575f3a221ecb354e

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

MB SA Explosive Chest Press

6697082396ce25639a774337

Medicine Ball

MB SA Explosive Chest Press

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set your feet together with a slight knee bend, resting the medicine ball on one shoulder
Perform a single arm press at maximal output toward the target
Reset to the starting position and repeat
Ensure that you maintain your posture the entire time, keeping a stable lower body

Where you should 'feel it':

Primary Muscles:

Chest,Abs

Pectoralis Major,Rectus abdominis

Secondary Muscles

MB SA Explosive Chest Press muscle groups

66de3591f4d0402e49095069

Dumbbell

Loaded Goblet Squats

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set one leg on a slightly elevated position
Hold a dumbbell in a goblet position and brace your core to set a neutral spine angle
Maintain that posture and squat down to load the lower leg
As you squat down, freely internally rotate into that hip to promote loading
Extend again to perfect posture and repeat

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

66de7829cc2833713630071a

Medicine Ball

Medball Turn & Reach

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Hold a light medicine ball on your chest (3kg/5lb)
Set up into golf posture
Turn your torso (keep your lower body and head still)
Reach out with the medicine ball and return back to your chest in a controlled manner
Rotate back to starting position

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Double Cable Push (Split Stance)

66d783f5aee2695b53f3665d

Cable

Double Cable Push (Split Stance)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set both cable to shoulder height
Keeping elbows tucked, take a step out so you have resistance from the cables
Set yourself in a split stance (lunge-like position)
Perform a press to full extension and control the movement back to starting position
Complete for allocated rep count and then change the leg that is out the front

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Double Cable Push (Split Stance) muscle groups

66970df445b9b556086cc7e4

Kettlebell

Reverse Lunge Swings

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

From a starting position with feet together, perform a reverse lunge
As you're lunging backward, simultaneously 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
Alternate legs and perform this movement on the other side
Ensure that you maintain posture and your abs are resisting excessive rotation throughout the movement

Where you should 'feel it':

Primary Muscles:

Quads,Glutes,Abs

Quadriceps,Gluteus Maximus,Rectus abdominis

Secondary Muscles

Golfers Rotational Press (Landmine SA)

66a4af2bd062f09645523e99

Barbell

Golfers Rotational Press (Landmine SA)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in a split stance, with the barbell (landmine) resting on top of your shoulder. Make sure you are at 90 degrees to the landmine
Engaging your core to maintain stability, extend your arm up and out to execute the shoulder pressing motion with torso rotation
Control downward back to the top of the shoulder
Repeat for given repetitions

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Abs,Triceps

Golfers Rotational Press (Landmine SA) muscle groups

66394a772176822b0dba6e01

Dumbbell

Chest Press Dead Bug

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in a fully pressed position
Draw your belly button toward your spine and resist any extension of your spine (remove the arch from your lower back)
Maintain that spine angle and extend one leg
With one leg extended, perform a chest press
Continue by alternating legs each rep

Where you should 'feel it':

Primary Muscles:

Chest,Abs

Pectoralis Major,Rectus abdominis

Secondary Muscles

Shoulders

Swiss Ball Back Extension

661778873c2df77c164d3aa8

Swiss Ball

Swiss Ball Back Extension

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set your hips in the middle of the ball and anchor your feet at the bottom of the wall
With your hands across your chest, extend upward until your body is in one straight line
Control back down over the ball and relax your lower back, glutes and hamstrings to get ready for the next rep

Where you should 'feel it':

Primary Muscles:

Lower Back

Erector Spinae

Secondary Muscles

66ca8b81d6bd6c0f2b699980

Quadruped Hip Drops

rest

6656df1a0a1c6cc3e2f6da0c

Golf Posture Thoracic Rotations (Dowel Assisted)

rest

64f716ca7f58f3c9f6b6cf93

Incline Cross-Over Push Up

Incline Cross-Over Push Up - Bodyweight

rest

65e16295575f3a221ecb354e

Single Leg Wall Hold W/ Dowel Rotation

rest

6697082396ce25639a774337

MB SA Explosive Chest Press

rest

66de3591f4d0402e49095069

Loaded Goblet Squats

rest

66de7829cc2833713630071a

Medball Turn & Reach

rest

66d783f5aee2695b53f3665d

Double Cable Push (Split Stance)

rest

66970df445b9b556086cc7e4

Reverse Lunge Swings

rest

66a4af2bd062f09645523e99

Golfers Rotational Press (Landmine SA)

rest

66394a772176822b0dba6e01

Chest Press Dead Bug

rest

661778873c2df77c164d3aa8

Swiss Ball Back Extension

rest

Thank you! Your submission has been received!

Oops! Something went wrong while submitting the form.

Swap Exercises

Full Body Push

Upper & Lower Pushing Movements

66ebe8d2c2c764d0a08ad028

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes: