TrainLikeMe

Set up in a half kneeling position with a piece of equipment set at 45 degrees from your front as a guide
Set your pelvis in posterior pelvic tilt (avoid any arching of your lower back at all times)
Keep your back knee in the same position at all times
Use the front leg to drive forward and stretch your hip flexors
From there, drive outward to stretch your hip internal rotators
Continue to alternate each rep between hip flexion and internal rotation

Where you should 'feel it':

Primary Muscles:

Quads

Quadriceps

Secondary Muscles

Hip Flexion To Internal Hip Rotation muscle groups

Incline Cross-Over Push Up

64f716ca7f58f3c9f6b6cf93

Bodyweight

Incline Cross-Over Push Up

Notes:

Key Points:

Place hands just wider than shoulder width in line with the shoulders with hands on a bench.
Push through your hands extending your elbows, then bring your knees across one at a time.
Bend the elbows lowering yourself until your chest almost touches the bench and repeat.

Common Mistakes:

Flaring the elbows out at 90 degrees.
Arching you glutes upwards.
Dropping back and shoulders down too low.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Triceps, Abs

Incline Cross-Over Push Up - Bodyweight muscle groups

1, 1, 2 Chest Press (DB)

669704fe5918669deb58a067

Dumbbell

1, 1, 2 Chest Press (DB)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set your shoulder blades, head and glutes to rest on the bench. Feet in contact with the floor
Press upward and set the dumbbells at the top
Perform a press of one arm, then the other arm, then perform a press together
Each rep, ensure the down phase is performed in a very slow manner

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders,Triceps

Clean To Thruster (SA)

6699c83d2d8086019f2ab63d

Dumbbell

Clean To Thruster (SA)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set dumbbell between your legs. Set your feet at shoulder width apart in a square position
Take a deep breath inward to remove any arch in your low back. Squat down in order to pick up the weight
Holding that neutral alignment of your spine, curl the dumbbell up to rest on top of your shoulders
Squat into a 1/4 squat position and extend upward. Using the momentum generated through the lower body, transfer this through to the upper body and execute a pressing motion vertically upward
In a controlled manner, lower the weight back down to the ground before performing another rep

Where you should 'feel it':

Primary Muscles:

Shoulders,Glutes

Deltoids,Gluteus Maximus

Secondary Muscles

Quads

Loaded Kettlebell Squat (SA)

665565e2f424e0ecd29eed45

Kettlebell

Loaded Kettlebell Squat (SA)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Hold a kettlebell in one arm and retract your shoulder blades to set perfect posture
Maintain that posture and squat down to load the same side as the arm holding the kettlebell
As you squat down, freely internally rotate into that hip to promote golf mechanics
Extend again to perfect posture and repeat

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Loaded Kettlebell Squat (SA) muscle groups

Seated Banded Hip Internal Rotation

66556c5e03c23c0748c09125

Bands

Seated Banded Hip Internal Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Attach a light weight mini-band around your ankles, place a block in between your knees and take a seated position
Hold the sides of the box/bench to aid in stabilising your upper body
With one leg, internally rotate from your pelvis to a maximal position
Attempt to control each repetition as much as possible

Where you should 'feel it':

Primary Muscles:

Quads

Quadriceps

Secondary Muscles

Seated Banded Hip Internal Rotation muscle groups

Pelvic Rotations Into Swiss Ball

66cef5796be41cc4241ddbea

Swiss Ball

Pelvic Rotations Into Swiss Ball

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set Swiss ball in contact with left glute (just behind left hip)
Rotate your pelvis and apply pressure into the swiss ball
Separate your upper and lower body by maintaining a stable torso
Note: if you aren't able to maintain a stable upper body use assistance (e.g., a golf club) as a support to hold onto

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Pelvic Rotations Into Swiss Ball muscle groups

665968288228c73b331d3e1f

Open & Close The Gate

rest

66557107815db5a361f53fa1

Hip Flexion To Internal Hip Rotation

rest

64f716ca7f58f3c9f6b6cf93

Incline Cross-Over Push Up

Incline Cross-Over Push Up - Bodyweight

rest

669704fe5918669deb58a067

1, 1, 2 Chest Press (DB)

rest

6699c83d2d8086019f2ab63d

Clean To Thruster (SA)

rest

665565e2f424e0ecd29eed45

Loaded Kettlebell Squat (SA)

rest

66556c5e03c23c0748c09125

Seated Banded Hip Internal Rotation

rest

66cef5796be41cc4241ddbea

Pelvic Rotations Into Swiss Ball

rest

Thank you! Your submission has been received!

Oops! Something went wrong while submitting the form.

Swap Exercises

Upper Push/Hip Loading

Upper body push mechanics with hip loading

66d6408c2144c7d5b9f553f6

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes: