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

Barbell Push Press

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Standing shoulder width apart, position the barbell on your upper chest, gripping it just outside shoulder-width. Keep elbows slightly in front of the bar
Engage your core and initiate the movement by bending your knees slightly to dip down, lowering your body a few inches
Explosively extend your hips and knees to push yourself upwards. As your legs extend, use the momentum to drive the barbell upward
Push the barbell overhead by extending your arms fully, The bar should move in a straight line over your head
Control the barbell back to its starting position

Where you should 'feel it':

Primary Muscles:

Shoulders,Glutes,Quads

Deltoids,Gluteus Maximus,Quadriceps

Secondary Muscles

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

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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

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

Single Leg Squat W/ MB Front Raise

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Medicine Ball

Single Leg Squat W/ MB Front Raise

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Simultaneously lower yourself into a squat position whilst counter balancing your weight with the MedBall front raise
From a front-on angle, be mindful of your knee alignment, making sure that it is in line with your foot and not concaving in
From a side-on angle, be mindful that your lower leg and torso are in parallel alignment
Only go to a depth where you can maintain your spinal alignment (be particularly careful of your pelvis not tucking under)

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Single Leg Squat W/ MB Front Raise muscle groups

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Swiss Ball

Anti Sway Rotations

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself into golf posture with the Swiss ball in contact with your left butt cheek
With your hands across your chest, rotate into your trail side, with great emphasis on the rotation of your hips/pelvis
Ensure that you have some pressure into the ball and maintain this throughout the entire movement

Where you should 'feel it':

Primary Muscles:

Lats,Hips,Glutes

Latissimus Dorsi,Hips,Gluteus Maximus

Secondary Muscles

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

Swap Exercises

Full Body Push

Upper and lower body push movements (most important)

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