TrainLikeMe

Single Leg Pistol Squats

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Keep knee aligned; avoid rounding back. Engage core for stability.

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Abs, Hamstrings

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Bodyweight

Core Braces Seated

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Focus on holding core tension; avoid arching lower back.

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Lower Back

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Bodyweight

Overhead Squats

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Focus on controlled squat; avoid knee collapse and shoulder hunching. Engage core.

Where you should 'feel it':

Primary Muscles:

Shoulders, Quads

Deltoids, Quadriceps

Secondary Muscles

Abs, Glutes

SL Foam Balance Rotations - Arms In

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Bodyweight

SL Foam Balance Rotations - Arms In

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Keep movements slow; avoid excessive twisting. Maintain core stability.

Where you should 'feel it':

Primary Muscles:

Abs, Obliques

Rectus abdominis, Obliques

Secondary Muscles

Shoulders

SL Foam Balance Rotations - Arms In muscle groups

SL Foam Balance Rotations - Arms Out

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Bodyweight

SL Foam Balance Rotations - Arms Out

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Maintain balance; avoid rapid twists. Engage core to stabilise.

Where you should 'feel it':

Primary Muscles:

Abs, Obliques

Rectus abdominis, Obliques

Secondary Muscles

Shoulders

SL Foam Balance Rotations - Arms Out muscle groups

Half Kneeling Step Up to GP

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Bodyweight

Half Kneeling Step Up to GP

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Keep spine neutral; avoid excessive knee travel. Use core for stability.

Where you should 'feel it':

Primary Muscles:

Glutes, Quads

Gluteus Maximus, Quadriceps

Secondary Muscles

Abs

Half Kneeling Step Up to GP muscle groups

Half Kneeling Step Up to GP Rotation

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Bodyweight

Half Kneeling Step Up to GP Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Focus on stability; avoid uncontrolled twisting. Engage core throughout movement.

Where you should 'feel it':

Primary Muscles:

Glutes, Abs

Gluteus Maximus, Rectus abdominis

Secondary Muscles

Obliques, Shoulders

Half Kneeling Step Up to GP Rotation muscle groups

Split Stance Balance KB Pass

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Kettlebell

Split Stance Balance KB Pass

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Focus on core stability; avoid leaning. Pass KB with controlled motion.

Where you should 'feel it':

Primary Muscles:

Abs, Obliques

Rectus abdominis, Obliques

Secondary Muscles

Glutes

Split Stance Balance KB Pass muscle groups

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Bodyweight

Three Way RDL

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Maintain straight back; avoid rounding. Focus on controlled movement.

Where you should 'feel it':

Primary Muscles:

Hamstrings, Glutes

Hamstrings, Gluteus Maximus

Secondary Muscles

Lower Back

SL Drop Lunge to Rotation

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Bodyweight

SL Drop Lunge to Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Maintain balance; avoid knee collapse. Control rotation with core engagement.

Where you should 'feel it':

Primary Muscles:

Glutes, Abs

Gluteus Maximus, Rectus abdominis

Secondary Muscles

Obliques, Shoulders

SL Drop Lunge Rotation Woodchop

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Bodyweight

SL Drop Lunge Rotation Woodchop

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Keep knee in line with toes; avoid leaning. Engage core for controlled movement.

Where you should 'feel it':

Primary Muscles:

Glutes, Abs

Gluteus Maximus, Rectus abdominis

Secondary Muscles

Obliques, Shoulders

SL Drop Lunge Rotation Woodchop muscle groups

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Bodyweight

SL Balance Woodchops

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Emphasise controlled woodchop; avoid excessive twisting. Maintain core engagement.

Where you should 'feel it':

Primary Muscles:

Abs, Obliques

Rectus abdominis, Obliques

Secondary Muscles

Shoulders, Lats

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Dumbbell

SL Balance DB Press

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Maintain balance on single leg; avoid leaning. Engage core for stability.

Where you should 'feel it':

Primary Muscles:

Shoulders, Abs

Deltoids, Rectus abdominis

Secondary Muscles

Glutes

SL DB Press and Rotation

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Dumbbell

SL DB Press and Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Maintain controlled rotation; avoid over-rotating. Keep back straight.

Where you should 'feel it':

Primary Muscles:

Shoulders, Abs

Deltoids, Rectus abdominis

Secondary Muscles

Lats, Obliques

DL Yoga Ball Rotation - Stabilise

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Bodyweight

DL Yoga Ball Rotation - Stabilise

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Emphasise core stability; avoid arching back. Rotate with control.

Where you should 'feel it':

Primary Muscles:

Abs, Lower Back

Rectus abdominis, Erector Spinae

Secondary Muscles

Obliques

DL Yoga Ball Rotation - Stabilise muscle groups

Double Step Cable Rotation to SS

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Bodyweight

Double Step Cable Rotation to SS

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Keep back neutral; avoid excessive spinal twisting. Engage core throughout.

Where you should 'feel it':

Primary Muscles:

Abs, Obliques

Rectus abdominis, Obliques

Secondary Muscles

Shoulders, Lats

Double Step Cable Rotation to SS muscle groups

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Single Leg Pistol Squats

rest

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Core Braces Seated

rest

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Overhead Squats

rest

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SL Foam Balance Rotations - Arms In

rest

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SL Foam Balance Rotations - Arms Out

rest

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Half Kneeling Step Up to GP

rest

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Half Kneeling Step Up to GP Rotation

rest

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Split Stance Balance KB Pass

rest

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Three Way RDL

rest

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SL Drop Lunge to Rotation

rest

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SL Drop Lunge Rotation Woodchop

rest

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SL Balance Woodchops

rest

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SL Balance DB Press

rest

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SL DB Press and Rotation

rest

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DL Yoga Ball Rotation - Stabilise

rest

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Double Step Cable Rotation to SS

rest

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Swap Exercises

Balance/Unilateral Progressions

Understanding the loading patterns and developing further into core loading

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