TrainLikeMe

3-Point Touch

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set 3 dumbbells upright with an equal distance apart
Set the single leg in line with the middle dumbbell
With your opposite arm and leg, set them at the top
Hinge at the hips and reach out to touch one dumbbell at a time (from left to right)
Perform in a slow, controlled manner

Where you should 'feel it':

Primary Muscles:

Glutes,Hamstrings

Gluteus Maximus,Hamstrings

Secondary Muscles

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Bodyweight

Waiters Bow

Notes:

Key Points:

Stand feet spaced shoulder width apart and hinge forwards.
Hinge until you feel a stretch in the hamstrings.
Hinge up to return to the start position.

Common Mistakes:

Bending the back.
Rushing repetitions.
Hinging too far down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Hamstrings, Glutes, Lower Back

Hamstrings, Gluteus Maximus, Erector Spinae

Secondary Muscles

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

Deep Squat Shoulder Flexion To Stand

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Bodyweight,Mobility

Deep Squat Shoulder Flexion To Stand

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Take a wide enough stance to get into a deep squat position
Flex one shoulder at a time to a maximal position
Hold this shoulder flexion as you extend up to a standing position
Ensure that you don't round your lumbar spine at the deep squat position (only go to a depth where you can maintain optimal spinal alignment)

Where you should 'feel it':

Primary Muscles:

Shoulders,Quads

Deltoids,Quadriceps

Secondary Muscles

Obliques

Deep Squat Shoulder Flexion To Stand muscle groups

Half Kneeling Cable Pulldown (SA)

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Cable

Half Kneeling Cable Pulldown (SA)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set the cable machine to the highest attachment point with a handle
Start in a half kneeling position, holding the cable with the opposite hand to your front leg
At full extension of the arm, I want your palm to be facing downward
As you pull the cable toward your chest, turn your palm to face inward
Allow free flowing movement in your upper body throughout the movement

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Half Kneeling Cable Pulldown (SA) muscle groups

Shoulder Abduction W/ T-Spine Rotation

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Swiss Ball

Shoulder Abduction W/ T-Spine Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself into golf posture (slight hinge at the hips), with one arm applying pressure into the Swiss ball (abducting)
Brace your core to set your lower body
Dissociate your upper body and perform a maximal thoracic rotation
Perform in a controlled manner and repeat for prescribed repetitions

Where you should 'feel it':

Primary Muscles:

Shoulders,Lats

Deltoids,Latissimus Dorsi

Secondary Muscles

Shoulder Abduction W/ T-Spine Rotation muscle groups

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Dumbbell

Staggered DB RDL's

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up feet shoudler width apart, with one foot in front of the other (heel in line with toe)
Set the dumbbells to rest on your thighs, and brace your core to set a neutral spine angle
Slowly slide the dumbbells down your thighs. Feel like your butt goes to the back of the room
Lower the dumbbells until you feel a stretch through the back of your legs
Note that you will feel the stretch through your front leg, this is intended

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Golf Posture Row (SA)

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Dumbbell

Golf Posture Row (SA)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set your starting position, hinge at the hips and hold the dumbbell in one arm
Execute the movement by pulling the dumbbell vertically upward. Slowly control the dumbbell back to the starting position
As you perform this movement, ensure that your body remains steady (no movement), this will build anti-rotational strength and stability
Ensure that you avoid collapsing at your neck and promote good posture throughout the movement

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Abs,Biceps

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Pin loaded

Seated Cable Row

Notes:

Key Points:

Extend your arms to reach the grips.
Pull until your hands are at the front of your chest.
Slowly retract to the start position, without the weights resting.

Common Mistakes:

Leaning back to pull the weights.
Back not being straight, curling over the pad.
Shoulders coming forward too far.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Biceps, Traps

Seated Cable Row - Pin loaded - Isolated muscle groups

Banded Pulls W/ Rotation

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Bands

Banded Pulls W/ Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up in golf posture with a handle in each hand
Pull into one side whilst rotating through the pelvis, hips and thoracic spine
Ensure that you don't sway off line throughout this movement, rotation is the focus

Where you should 'feel it':

Primary Muscles:

Lats,Abs

Latissimus Dorsi,Rectus abdominis

Secondary Muscles

Swiss Ball Hamstring Curl (Beginner)

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Swiss Ball

Swiss Ball Hamstring Curl (Beginner)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

With hands acting as a base of support, set your heels to anchor onto the ball
Ensure your hips are extended so that you have a straight line between feet to head
Keeping your hips in the set position (hip extension), curl the ball in slowly
Slowly extend the ball back outward without changing position of the rest of your body (this will maximise hamstring activation)

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Calves

Swiss Ball Hamstring Curl (Beginner) muscle groups

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3-Point Touch

rest

64f716969081d4163965c317

Waiters Bow

Waiters Bow - Bodyweight

rest

65ba2172984487ceb38e6652

Deep Squat To Leg Extension

rest

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Deep Squat Shoulder Flexion To Stand

rest

66ca596721d39a8b68456f98

Half Kneeling Cable Pulldown (SA)

rest

66de78d370e16e1d43a2bd5b

Shoulder Abduction W/ T-Spine Rotation

rest

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Staggered DB RDL's

rest

66970f870b446176aacebbd8

Golf Posture Row (SA)

rest

6450fd9465e2490f2e223474

Seated Cable Row

Seated Cable Row - Pin loaded - Isolated

rest

66de76a1b282aafcf293a6a1

Banded Pulls W/ Rotation

rest

65f9223f5ea7842468e1cedb

Swiss Ball Hamstring Curl (Beginner)

rest

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Full Body Pull

Focus on hinging and postural development (essentials)

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