TrainLikeMe

Single Leg Wall Hold w/ T-spine Rotation

Notes:

Key Points:

Set yourself on one leg with the other leg driving into the wall at 90 degrees
Hinge from the hips and extend your arms outward into a T position
Maintaining the same level of hinge, rotate from your T-spine, dissociating your thoracic spine to hips

Common Mistakes:

Not driving your rear leg into the wall hard enough to activate your glutes
Lacking stability to set your hips and pelvis in order to disasociate
Trying to hinge too much where you start flexing your trunk and lower back

Exercise Notes:

Key Points:

Set yourself on one leg with the other leg driving into the wall at 90 degrees
Hinge from the hips and extend your arms outward into a T position
Maintaining the same level of hinge, rotate from your T-spine, dissociating your thoracic spine to hips

Common Mistakes:

Not driving your rear leg into the wall hard enough to activate your glutes
Lacking stability to set your hips and pelvis in order to disasociate
Trying to hinge too much where you start flexing your trunk and lower back

Where you should 'feel it':

Primary Muscles:

Glutes

Gluteus Maximus

Secondary Muscles

Quads

Single Leg Wall Hold w/ T-spine Rotation muscle groups

Deep Squat W/ Torso Rotation

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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

Swiss Ball Guided Shoulder Turn

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Swiss Ball

Swiss Ball Guided Shoulder Turn

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up in golf posture (slight hinge at the hips)
Connect your outside arm to the ball
Start rotating toward the ball (use the ball as a guide)
Use your other arm to also assist in rotation
Attempt to keep your head and lower body relatively stable/still throughout the exercise

Where you should 'feel it':

Primary Muscles:

Lats,Abs

Latissimus Dorsi,Rectus abdominis

Secondary Muscles

Swiss Ball Guided Shoulder Turn muscle groups

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Mobility

Wall Lat Stretch

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself with both hands in contact with the wall. Hinge at your hips
Keeping your hands in the same position, allow your head to drop downward
The weight of your head will aid in stretching out your shoulders and lats
Pro tip: exhale as you sink downward into this stretch, this will help improve range of motion

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

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Barbell

Trapbar Deadlift

Notes:

Key Points:

Set your glutes at a low position, shoulders retracted and core braced
Spread the floor apart with your feet and push through the floor
Extend from the ankle, knee and hip and execute the movement to the top position

Common Mistakes:

Anterior tilt of the pelvis (weak/inhibition of glutes and core)
Set position has too much hinge from the hips and not enough knee bend
Shoulders collapse and round as soon as you're trying to lift the bar

Exercise Notes:

Key Points:

Set your glutes at a low position, shoulders retracted and core braced
Spread the floor apart with your feet and push through the floor
Extend from the ankle, knee and hip and execute the movement to the top position

Common Mistakes:

Anterior tilt of the pelvis (weak/inhibition of glutes and core)
Set position has too much hinge from the hips and not enough knee bend
Shoulders collapse and round as soon as you're trying to lift the bar

Where you should 'feel it':

Primary Muscles:

Glutes

Gluteus Maximus

Secondary Muscles

Quads

Squat To Pull (Internal Hip Rotation)

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Cable

Squat To Pull (Internal Hip Rotation)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up the cable machine to its lowest attachment point
Perform the downphase of the squat with your arm extended. The weight from the cable will act as a counterbalance to help you get into a textbook squat position
Simultaneously extend up through your lower body and pull the cable towards your side
As you pull the cable toward you, rotate your hips and pelvis maximally

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Lats,Biceps

Squat To Pull (Internal Hip Rotation) 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

Banded External Shoulder Rotation Military Press (DB)

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Dumbbell,Bands

Banded External Shoulder Rotation Military Press (DB)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Place a low resistance mini-band around your wrist. Hold Light weight dumbbells
Set your external shoulder rotation (applying pressure against the band). Set the dumbbells at shoulder height
Perform a shoulder press, maintaining space in between the dumbbells (fighting the bands resistance)
Control the dumbbells back down to shoulder height, fighting resistance for the lowering phase too
Ensure that you perform each rep very slowly!

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Banded External Shoulder Rotation Military Press (DB) muscle groups

Internal Hip Rotation To Lunge Explode (MB)

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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

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Kettlebell

Plank Pass Throughs

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Start at the top of a push up position, with a kettlebell set outside one of your hands
With the arm on the other side, pick up the kettlebell and move it outside that hand
Keep the movement slow and controlled. Your aim is to maintain a stable lower body that resists rotation, keep your shoulders square

Where you should 'feel it':

Primary Muscles:

Abs,Shoulders

Rectus abdominis,Deltoids

Secondary Muscles

Swap Exercises

Full Body Push

Upper and lower body push movements (most important)

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