TrainLikeMe

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

Pelvic Rotations (Club Assisted)

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Mobility

Pelvic Rotations (Club Assisted)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Hold a club to aid in stabilising your upper body as you try and disassociate your lower body
Maximally rotate the pelvis into your trail hip
Follow by maximally rotating the pelvis into your lead hip, emulating the requirements of the pelvis in the golf swing

Where you should 'feel it':

Primary Muscles:

Quads

Quadriceps

Secondary Muscles

Pelvic Rotations (Club Assisted) muscle groups

Deep Squat To Leg Extension

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Bodyweight

Deep Squat To Leg Extension

Notes:

Key Points:

Holding your feet, take a wide stance and go to your lowest point of a squat
Stand up and extend at the knee as far as possible whilst maintaining contact with your feet
Tuck your head under in order to activate as much stretch through your lower back

Common Mistakes:

Not taking a wide enough stance to get great depth
Performing the movement too quickly
Not tucking your head and no lower back stretch

Exercise Notes:

Key Points:

Holding your feet, take a wide stance and go to your lowest point of a squat
Stand up and extend at the knee as far as possible whilst maintaining contact with your feet
Tuck your head under in order to activate as much stretch through your lower back

Common Mistakes:

Not taking a wide enough stance to get great depth
Performing the movement too quickly
Not tucking your head and no lower back stretch

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Lower Back

Deep Squat To Leg Extension muscle groups

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Bodyweight

Single Leg Sprinter

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in starting position - opposite arm and leg up and ready to go
In a controlled manner, extend the same leg backward (until you feel a stretch in the hamstring)
Maintain only slight knee flexion in that focused leg, ensure that you don't round from the spine

Where you should 'feel it':

Primary Muscles:

Hamstrings,Glutes

Hamstrings,Gluteus Maximus

Secondary Muscles

Calves

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KettleBell

Sumo Squat

Notes:

Key Points:

Set feet at wider than shoulder width, pointing outwards.
Hinge to grab kettlebell then extend up.
Slowly lower back to the ground then 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

Hamstrings, Abs, Lower Back

Lunge To Knee Drive W/ Curl & Press

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Dumbbell

Lunge To Knee Drive W/ Curl & Press

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up a step-up in front of you
With dumbbells by your side, perform a reverse lunge
Step up onto the box and drive upward with your knee until you find a single leg hold
As you drive upward with the knee, simultaneously perform a bicep curl
From this single leg hold, perform a shoulder press

Where you should 'feel it':

Primary Muscles:

Glutes

Gluteus Maximus

Secondary Muscles

Quads,Shoulders,Biceps

Lunge To Knee Drive W/ Curl & Press muscle groups

Lateral Lunge Med Ball Raise

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Medicine Ball

Lateral Lunge Med Ball Raise

Notes:

Key Points:

Start feet together, med ball resting on thighs.
Perform a lateral lunge, focusing on parallel feet and loading into your hip. Once you're set, perform a med ball front raise to eye level.
Accelerate from lateral position to your start position.

Common Mistakes:

Unable to keep feet square (flare outward).
Width of lunge.
Not sequencing and setting lower body 1st.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Glutes, Quads

Gluteus Maximus, Quadriceps

Secondary Muscles

Shoulders

Lateral Lunge Med Ball Raise - Medicine Ball 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