TrainLikeMe

Dynamic Push Sliders

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

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Bodyweight

Rolling Banded Separations - SA

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

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

Prone Folder Arm Openers

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Bodyweight

Prone Folder Arm Openers

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

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Bodyweight

Prone Spinal Flexions

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

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

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

GP T-spine Flexion and Extensions

671b723d8443565b60223bfb

Bodyweight

GP T-spine Flexion and Extensions

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

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

Reverse Bridge Extensions

671b723d10e87300e4869e3d

Bodyweight

Reverse Bridge Extensions

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

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

Swiss Ball T-spine Openers

671b723f6ee4743bb673ef5c

Bodyweight

Swiss Ball T-spine Openers

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

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

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Bands

Golf Posture T-Spine Opener - Wall Assisted Band Pulls

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

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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

671b723cc37108d6120dd049

Dynamic Push Sliders

rest

671b723c545d60773c508369

Rolling Banded Separations - SA

rest

671b723c71b4acde73434b79

Pike Pushup - Openers

rest

671b723c1069c594af0964d6

Prone Folder Arm Openers

rest

671b723de4208cad6f4b8e61

Prone Spinal Flexions

rest

671b723d1a94f2fda7a37f27

Prone Spinal Flexions w DA Extension

rest

671b723d866ffb66fd0b6bb0

Prone Spinal Flexions w SA Behind Back

rest

671b723d8443565b60223bfb

GP T-spine Flexion and Extensions

rest

671b723dac7bb74ac85ced04

Prone Swimmers Flyes

rest

671b723d10e87300e4869e3d

Reverse Bridge Extensions

rest

671b723d392faca396a157fb

Reverse Bridge Extensions SL

rest

671b723f6ee4743bb673ef5c

Swiss Ball T-spine Openers

rest

671b723d9cd823dddd0407d2

Standing Wall Extension Flyes

rest

66a21dd9f2144d70ddaa4554

Golf Posture T-Spine Opener - Wall Assisted Band Pulls

rest

66a633cdc2048d9ffe11a1e8

Golf Posture Rotational Extensions - Width Based

rest

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Swap Exercises

Upper Body Mobilisation + Shoulder Range

Generate More Range and mobility through shoulder and T-Spine

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