TrainLikeMe

Super Set

Dynamic Push Sliders

671b723cc37108d6120dd049

Bodyweight

Dynamic Push Sliders

0 seconds of 16 secondsVolume 0%

00:00

00:16

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Keep core engaged; avoid pushing solely with arms. Focus on controlled slide.

Where you should 'feel it':

Primary Muscles:

Chest, Shoulders

Pectoralis Major, Deltoids

Secondary Muscles

Abs

Rolling Banded Separations - SA

671b723c545d60773c508369

Bodyweight

Rolling Banded Separations - SA

0 seconds of 9 secondsVolume 0%

00:00

00:09

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Emphasise shoulder stability; avoid leaning. Engage core to control separation.

Where you should 'feel it':

Primary Muscles:

Shoulders, Abs

Deltoids, Rectus abdominis

Secondary Muscles

Obliques

Rolling Banded Separations - SA muscle groups

Pike Pushup - Openers

671b723c71b4acde73434b79

Bodyweight

Pike Pushup - Openers

0 seconds of 7 secondsVolume 0%

00:00

00:07

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Maintain straight back; avoid hunching shoulders. Control pushup motion.

Where you should 'feel it':

Primary Muscles:

Shoulders, Traps

Deltoids, Trapezius

Secondary Muscles

Abs, Triceps

Super Set

Prone Folder Arm Openers

671b723c1069c594af0964d6

Bodyweight

Prone Folder Arm Openers

0 seconds of 8 secondsVolume 0%

00:00

00:08

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Focus on shoulder control; avoid rapid opening. Engage core for stability.

Where you should 'feel it':

Primary Muscles:

Shoulders, Abs

Deltoids, Rectus abdominis

Secondary Muscles

Traps

Prone Spinal Flexions

671b723de4208cad6f4b8e61

Bodyweight

Prone Spinal Flexions

0 seconds of 9 secondsVolume 0%

00:00

00:09

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Focus on controlled flexion; avoid excessive lower back arch. Maintain core engagement.

Where you should 'feel it':

Primary Muscles:

Abs, Lower Back

Rectus abdominis, Erector Spinae

Secondary Muscles

Shoulders

Prone Spinal Flexions w DA Extension

671b723d1a94f2fda7a37f27

Bodyweight

Prone Spinal Flexions w DA Extension

0 seconds of 11 secondsVolume 0%

00:00

00:11

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Emphasise spinal control; avoid jerking. Engage core and maintain alignment.

Where you should 'feel it':

Primary Muscles:

Abs, Lower Back

Rectus abdominis, Erector Spinae

Secondary Muscles

Shoulders

Prone Spinal Flexions w DA Extension muscle groups

Prone Spinal Flexions w SA Behind Back

671b723d866ffb66fd0b6bb0

Bodyweight

Prone Spinal Flexions w SA Behind Back

0 seconds of 13 secondsVolume 0%

00:00

00:13

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Keep core engaged; avoid arching back excessively. Focus on controlled flexion.

Where you should 'feel it':

Primary Muscles:

Abs, Lower Back

Rectus abdominis, Erector Spinae

Secondary Muscles

Shoulders

Prone Spinal Flexions w SA Behind Back muscle groups

Super Set

GP T-spine Flexion and Extensions

671b723d8443565b60223bfb

Bodyweight

GP T-spine Flexion and Extensions

0 seconds of 10 secondsVolume 0%

00:00

00:10

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Focus on spine mobility; avoid jerky motions. Engage core to stabilise.

Where you should 'feel it':

Primary Muscles:

Abs, Lower Back

Rectus abdominis, Erector Spinae

Secondary Muscles

Obliques

GP T-spine Flexion and Extensions muscle groups

671b723dac7bb74ac85ced04

Bodyweight

Prone Swimmers Flyes

0 seconds of 9 secondsVolume 0%

00:00

00:09

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Maintain shoulder engagement; avoid lifting head. Engage core to protect lower back.

Where you should 'feel it':

Primary Muscles:

Shoulders, Traps

Deltoids, Trapezius

Secondary Muscles

Abs

Super Set

Reverse Bridge Extensions

671b723d10e87300e4869e3d

Bodyweight

Reverse Bridge Extensions

0 seconds of 8 secondsVolume 0%

00:00

00:08

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Keep hips aligned; avoid arching lower back. Control movement.

Where you should 'feel it':

Primary Muscles:

Glutes, Hamstrings

Gluteus Maximus, Hamstrings

Secondary Muscles

Abs

Reverse Bridge Extensions SL

671b723d392faca396a157fb

Bodyweight

Reverse Bridge Extensions SL

0 seconds of 7 secondsVolume 0%

00:00

00:07

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Maintain hip alignment; avoid lowering too quickly. Engage core and glutes.

Where you should 'feel it':

Primary Muscles:

Glutes, Hamstrings

Gluteus Maximus, Hamstrings

Secondary Muscles

Abs

Reverse Bridge Extensions SL muscle groups

Super Set

Swiss Ball T-spine Openers

671b723f6ee4743bb673ef5c

Bodyweight

Swiss Ball T-spine Openers

0 seconds of 9 secondsVolume 0%

00:00

00:09

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Emphasise controlled spine rotation; avoid excessive twist.

Where you should 'feel it':

Primary Muscles:

Abs, Lower Back

Rectus abdominis, Erector Spinae

Secondary Muscles

Shoulders

Swiss Ball T-spine Openers muscle groups

Standing Wall Extension Flyes

671b723d9cd823dddd0407d2

Bodyweight

Standing Wall Extension Flyes

0 seconds of 11 secondsVolume 0%

00:00

00:11

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Focus on shoulder control; avoid leaning into wall. Engage core.

Where you should 'feel it':

Primary Muscles:

Shoulders, Lats

Deltoids, Latissimus Dorsi

Secondary Muscles

Abs

Standing Wall Extension Flyes muscle groups

Golf Posture T-Spine Opener - Wall Assisted Band Pulls

66a21dd9f2144d70ddaa4554

Bands

Golf Posture T-Spine Opener - Wall Assisted Band Pulls

0 seconds of 15 secondsVolume 0%

00:00

00:15

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage core, open T-spine with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Obliques

Golf Posture T-Spine Opener - Wall Assisted Band Pulls muscle groups

Golf Posture Rotational Extensions - Width Based

66a633cdc2048d9ffe11a1e8

Bands

Golf Posture Rotational Extensions - Width Based

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Focus on width in the swing; extend fully. Common Mistakes: Over-rotating, losing posture.

Where you should 'feel it':

Primary Muscles:

Obliques,Shoulders

Obliques,Deltoids

Secondary Muscles

Hips

Golf Posture Rotational Extensions - Width Based muscle groups

Super Set

671b723cc37108d6120dd049

Dynamic Push Sliders

0m 30s rest

671b723c545d60773c508369

Rolling Banded Separations - SA

0m 30s rest

671b723c71b4acde73434b79

Pike Pushup - Openers

0m 30s rest

Super Set

671b723c1069c594af0964d6

Prone Folder Arm Openers

Each Side

Prone Folder Arm Openers

0m 30s rest

671b723de4208cad6f4b8e61

Prone Spinal Flexions

Each Side

Prone Spinal Flexions

0m 30s rest

671b723d1a94f2fda7a37f27

Prone Spinal Flexions w DA Extension

Each Side

Prone Spinal Flexions w DA Extension

0 m 30s rest

671b723d866ffb66fd0b6bb0

Prone Spinal Flexions w SA Behind Back

Each Side

Prone Spinal Flexions w SA Behind Back

0m 30s rest

Super Set

671b723d8443565b60223bfb

GP T-spine Flexion and Extensions

0m 30s rest

671b723dac7bb74ac85ced04

Prone Swimmers Flyes

0m 30s rest

Super Set

671b723d10e87300e4869e3d

Reverse Bridge Extensions

0m 30s rest

671b723d392faca396a157fb

Reverse Bridge Extensions SL

0m 30s rest

Super Set

671b723f6ee4743bb673ef5c

Swiss Ball T-spine Openers

0m 30s rest

671b723d9cd823dddd0407d2

Standing Wall Extension Flyes

0m 30s rest

66a21dd9f2144d70ddaa4554

Golf Posture T-Spine Opener - Wall Assisted Band Pulls

0m 30s rest

66a633cdc2048d9ffe11a1e8

Golf Posture Rotational Extensions - Width Based

0m 30s rest

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Swap Exercises

Upper Body Mobilisation + Shoulder Range

Generate More Range and mobility through shoulder and T-Spine

671c5ba1f9ae111bb350cd3e

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