TrainLikeMe

Bird Dogs

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in quadruped position
Extend out opposite arm and leg to maximal extension, maintain spinal alignment for each rep
Slowly return back to a slightly flexed spine
Only perform at a tempo where you can maintain stability

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Lower Back

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Bodyweight

High Low Plank

Notes:

Key Points:

Place elbows under your shoulders.
Raise torso off the ground, keep a flat back and hold.
Extend arms one by one and lower them back down, repeat.

Common Mistakes:

Dropping hips down.
Raising glutes upwards.
Slouching shoulders.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Shoulders, Glutes

High Low Plank - Bodyweight muscle groups

Romanian Deadlift (RDL)

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Dumbbell

Romanian Deadlift (RDL)

Notes:

Key Points:

Stand straight with a slight bend in the knees.
Hinge forwards, where the weights go down to your mid shins.
Hinge back upwards to the start position.

Common Mistakes:

Arching the back.
Bending the knees too far forward.
Rushing repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lower Back, Glutes, Hamstrings

Erector Spinae, Gluteus Maximus, Hamstrings

Secondary Muscles

Inner Thigh

Romanian Deadlift (RDL) - Dumbbell - Straight Leg muscle groups

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Cable

Cable Glute Kickback

Notes:

Key Points:

Hinge forward and hold for support.
Kick back and up in an arc until heel is at hip height.
Lower back down same path and repeat.

Common Mistakes:

Swinging body for momentum.
Kicking straight back.
Twisting torso throughout.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Glutes

Gluteus Maximus

Secondary Muscles

Hamstrings

Cable Glute Kickback - Cable - Ankle Straps muscle groups

Bulgarian Split Squat

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KettleBell

Bulgarian Split Squat

Notes:

Key Points:

With your back foot on a bench, take a large step forward and space your feet at hip width.
Bend your front leg until it's at roughly 90 degrees and your back knee is close to the floor.
Extend back up to the start position and repeat.

Common Mistakes:

Knee caving inwards.
Placing too much weight on back leg.
Hips caving inwards on the way down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Hamstrings, Abs

Bulgarian Split Squat - KettleBell muscle groups

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Plate loaded

Bench Press

Notes:

Key Points:

Grip the bar at slightly wider than shoulder width apart.
Extend your arms, holding the bar above your mid chest.
Lower at a controlled speed down to your chest then press back up to the starting position.

Common Mistakes:

Bouncing the bar off your chest.
Having elbows pointed outwards in line with the shoulders.
Wrists losing alignment with forearms.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Bench Press - Plate loaded muscle groups

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Pin loaded

Chest Fly

Notes:

Key Points:

Ensure the bars are in slightly in front of your chest.
Push the vertical handles with both arms slowly until they almost meet in the centre.
Slowly return to the starting position.

Common Mistakes:

Arms are straightened, keep them slightly bent.
Using momentum and clashing the handles together.
Back coming off of the padding.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Triceps, Shoulders

Chest Fly - Pin loaded - Handles muscle groups

Staggered SA Push with Rotation

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Cable

Staggered SA Push with Rotation

Notes:

Key Points:

Set cable to chest height. Start with a split stance.
With opposite arm to the front leg, take the weight out and accelerate outward, rotating your torso.
Maintain stability of your lower body and resist rotation. Learn to seperate upper & lower.

Common Mistakes:

Using momentum from your lower body to compensate.
Feet unable to remain parallel.
Too much body weight leaning forward.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Abs

Staggered SA Push with Rotation - Cable muscle groups

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Bird Dogs

rest

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High Low Plank

High Low Plank - Bodyweight

rest

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Romanian Deadlift (RDL)

Romanian Deadlift (RDL) - Dumbbell - Straight Leg

rest

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Cable Glute Kickback

Cable Glute Kickback - Cable - Ankle Straps

rest

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Bulgarian Split Squat

Bulgarian Split Squat - KettleBell

rest

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Bench Press

Bench Press - Plate loaded

rest

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Chest Fly

Chest Fly - Pin loaded - Handles

rest

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Staggered SA Push with Rotation

Staggered SA Push with Rotation - Cable

rest

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