Over the last few years, I started to notice I was sneaking some specific drills into just about every client’s program.
I honestly think that, when programmed appropriately, these are 5 exercises you should be doing as they are a fantastic addition to just about all training programs.
From my experience, these exercises are seriously absolute game changers so if you aren’t doing these as part of your program, add them in for a month or so and see how you feel!
I’m going to cut to the chase and share with you these 5 exercises you should be doing and give you some ideas on how to implement them into your training program.
Five Exercises To Add Into Your Training Program Now
1. Band knee extensions
I’m not sure where I first learned these, but they are amazing. I use these with just about everybody, but specifically with people who have dealt with knee issues in the past. In my opinion, it’s one of the best exercises to develop the lower quad and VMO.
Try these at the beginning of a training session – 3×20 reps per side is a great starting point.
2. Frog pumps
I first learned about this exercise from the glute guy, Brett Contreras. These are fantastic for developing your glutes and can be done anywhere since frog pumps are a bodyweight exercise.
I’m a huge fan of using higher volume on these. For activation purposes, 2×20 is fantastic at the beginning of your workout. If you’d like to use this as a finisher, 2×50 will do the trick. Be careful- these will build up the caboose!
3. Prone reverse fly and press
Looks can be deceiving; these are a smoker. These are fantastic for strengthening your upper back and can be used as a prep tool or as a finisher.
For prep, 2×12 works well and if you’d like to use these as a finisher for your upper body 3×20 reps will do the job.
4. Goblet squat
The goblet squat is a staple exercise in most training programs I write. It’s fantastic for training the squat pattern without loading your spine.
The goblet squat can be used for various purposes. For movement prep, 2 sets of 10-12 reps is great. If you, or your client, are just diving into strength training and you’re using the goblet squat as a strength tool, 4 sets of 8 reps is a good starting point. As a finisher, high rep goblet squats can be pretty brutal, yet wonderful. I’d start off with 2×20 and go from there. Keep the weight relatively light and focus on time under tension. These are evil. 😉
5. The kettlebell arm bar
I know, I’m a little biased towards kettlebell exercises, but I do believe the kettlebell arm bar is a game-changer. It’s fantastic for scapular stability, thoracic mobility and reactive firing of the rotator cuff.
Once in the kickstand position, spend approximately :30 there. The goal is to keep the arm vertical, not over- grip the bell and keep your scapula stacked. After the kickstand, spend an additional :30 to :45 seconds performing torso rotation’s.
Do yourself a favor, add these into your training program and reap the benefits of a stronger, more functional body!