TrainLikeMe

Quadruped To Downward Dog

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up on all 4's (quadruped), with knees hovering off the ground
Shift your weight back and extend through your knees into a downward dog position
The goal is to straighten your knees and get your heels in contact with the floor. However, do not stress if you have knee bend and your heels are raised
Continue in a slow and controlled manner for the prescribed rep count

Where you should 'feel it':

Primary Muscles:

Hamstrings,Calves

Hamstrings,Gastrocnemius

Secondary Muscles

Lateral Hover Lunge (BW)

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Mobility

Lateral Hover Lunge (BW)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself at a wide stance with feet square, facing forward
Load into one side, maintaining a neutral position of your spine (no collapsing), ensure knees track over toes
Keep a consistent height, hover toward the other side, try and feel your glutes going diagonally backward each rep
You should be feeling this through your groin, adductor muscles and hamstring

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

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Bodyweight

Torso Rotations

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Place a golf club OR dowel across your chest
Get into golf posture (slight hinge at the hips)
Set your lower body to resist any movement
Rotate through your torso as much as possible, focus on dissociation
Alternate sides between each rep

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

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Bodyweight

Wall Angels

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Start by setting 4 points of contact to the wall: heels, bum, upper back, head
Set your arms in a 90 degree position with as much of your arms in contact with the wall
Before you start this movement, I want you to draw your belly button toward your spine and maintain this position
Now, extend your arms upward into shoulder flexion (keeping contact on the wall from every limb)
Control back downward to the 90 degree position, squeezing your shoulder blades together
Note: it is difficult to have all points of contact on the wall whilst keeping a flat spine, do not stress if you aren't there when you first do this exercise

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Abs

Landmine Rotational Clean to Press

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Barbell

Landmine Rotational Clean to Press

Notes:

Key Points:

Set yourself with some hip hinge
With the hand on the side of the landmine, keep your elbow tucked and clean up to your chest
Using the momentum from the clean, transition to your other hand and execute the press with rotation

Common Mistakes:

Poor transition between hands and lack of coordination
Trying to use the hinge component of the movement to generate force
Not coming off your trail foot

Exercise Notes:

Key Points:

Set yourself with some hip hinge
With the hand on the side of the landmine, keep your elbow tucked and clean up to your chest
Using the momentum from the clean, transition to your other hand and execute the press with rotation

Common Mistakes:

Poor transition between hands and lack of coordination
Trying to use the hinge component of the movement to generate force
Not coming off your trail foot

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Abs

Landmine Rotational Clean to Press muscle groups

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Cable

Cable Push/Pull

Notes:

Key Points:

Set up in split stance with square feet, opposite leg forward to pushing arm
With your pelvis resisting any movement, simultaneously push and pull to execute the movement
Control back to starting position and repeat

Common Mistakes:

Pelvis/hips rotating with the movement
Lack of control when setting back to starting position
Feet not square, facing forward

Exercise Notes:

Key Points:

Set up in split stance with square feet, opposite leg forward to pushing arm
With your pelvis resisting any movement, simultaneously push and pull to execute the movement
Control back to starting position and repeat

Common Mistakes:

Pelvis/hips rotating with the movement
Lack of control when setting back to starting position
Feet not square, facing forward

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Lats

Medball Single Arm Rotational Chest Press

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Bodyweight

Medball Single Arm Rotational Chest Press

Notes:

Key Points:

From feet together, take a step with your lead leg toward the target
Perform a single arm press at maximal output at the target
Reset starting position and repeat

Common Mistakes:

No transfer of weight through stepping motion
Loss of posture, moving forward, instead of straight to the target
Compromised pressing motion, not keeping your elbow tucked

Exercise Notes:

Key Points:

From feet together, take a step with your lead leg toward the target
Perform a single arm press at maximal output at the target
Reset starting position and repeat

Common Mistakes:

No transfer of weight through stepping motion
Loss of posture, moving forward, instead of straight to the target
Compromised pressing motion, not keeping your elbow tucked

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Abs

Medball Single Arm Rotational Chest Press muscle groups

Squat To Pull (Internal Hip Rotation)

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Cable

Squat To Pull (Internal Hip Rotation)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up the cable machine to its lowest attachment point
Perform the downphase of the squat with your arm extended. The weight from the cable will act as a counterbalance to help you get into a textbook squat position
Simultaneously extend up through your lower body and pull the cable towards your side
As you pull the cable toward you, rotate your hips and pelvis maximally

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Lats,Biceps

Squat To Pull (Internal Hip Rotation) muscle groups

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Dumbbell

Goblet Reverse Lunge

Notes:

Key Points:

Take a large step backwards 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 standing and repeat.

Common Mistakes:

Striding too far back.
Too small of a stride back.
Hips caving inwards on the way down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Glutes, Quads

Gluteus Maximus, Quadriceps

Secondary Muscles

Hamstrings, Abs

Goblet Reverse Lunge - Dumbbell muscle groups

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Dumbbell

Front Raise

Notes:

Key Points:

Start by holding the dumbbells by your sides with palms facing behind you.
With your arms straight, raise them up until your hands are at shoulder height.
Slowly lower them back to the start position and repeat.

Common Mistakes:

Swinging the weights up with momentum.
Hinging from the hips to pull up weight.
Bending the wrists.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Forearms

Y W T Postural Endurance

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Bodyweight

Y W T Postural Endurance

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Keeping your head off the ground, retract your shoulder blades to start in a W position
Extend your arms out to create a T, ensure you're trying to retract your shoulder blade backs much as possible
Return to a W with maximal external rotation
Extend out to a Y, keeping your wrists as high as possible

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Lower Back

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Swiss Ball

Swiss Ball Deadbug

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set the ball off your stomach and apply pressure from all 4's into the ball
Ensure that in set-up, your back is completely flat on the floor (draw belly button toward the floor), this will allow you to resist arching and lower back pressure throughout the exercise
Extend opposite arm and leg out and briefly touch the floor as a point of reference
Control each rep and alternate between sides

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Swap Exercises

Full Body Push

Upper & Lower Pushing Movements

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