65 Exercises You NEED In Your Repetoire
In my six years of personal training, I have seen a plethora of various training styles and applications thereof. That being said, there is are some consistencies in movement patterns trainees and trainers gravitate to. Most people are pushing, pulling, squatting, and hinging. Some people even lunge and train their core (seemingly less common), but it still happens. This leads to a large degree of repetition, lack of variety and allows for potential weakness to work its way in over time. This is not to say that the basics are bad, in fact, quite the opposite. The basics are EVERYTHING. I am just here to encourage you to inject some novelty into those fundamental movement patterns.
I have created a list of some of my favorite variations for the primary movement patterns. These are movements I have applied with clients and in my training over the past half-decade with great success. A list like this can come in handy when working with clients with whom certain movements gel. So, without further ado, here are 65 of my favorites.
PUSH:
1. Swiss Ball Press
2. One Arm DB Bench Press
3. Hammer Grip DB Press
4. Decline Push-up
5. Bradford Press https://www.youtube.com/watch?v=GEk3HtY9dCg
6. Bottoms Up KB Press https://www.youtube.com/watch?v=9we9ypkayNQ&t=2s
7. One Arm Land Mine Press
8. KB Bench Press
9. Cable Loaded Lateral Raise
10. Z-Press https://www.youtube.com/watch?v=fReC_7JVwpE&t=4s
11. Standing One Arm Shoulder Press
PULL
12. One Arm KB Row
13. Gironda Pull-Up https://www.youtube.com/watch?v=58QkcGVA12A
14. Pendlay Row
15. Yates Row https://www.youtube.com/watch?v=5nxdUl1zSo4&t=181s
16. Straight Arm Pulldown https://www.youtube.com/watch?v=oU6pdXvNqVk&t=16s
17. Snatch Grip Row
18. Snatch Grip Shrug
19. Face-Pull https://www.youtube.com/watch?v=sd4W2lFmIMM&t=132s
20. 30 Degree Abducted Cable Shrug
21. One Arm Cable Row
22. Barbell High Pull
23. Land Mine Row
24. Dumbbell Pull-Over
HINGE
25. Snatch Grip Deadlift https://www.youtube.com/watch?v=GP6VNoIZyF4
26. Double Bell KB Swing
27. B Stance RDL https://www.youtube.com/watch?v=lcet1iKnhGc&t=245s
28. Cable Pull-Through
29. Pause Deadlift
30. Deficit Deadlift(s)
LUNGE
31. Bulgarian Split Squat https://www.youtube.com/watch?v=zlaVoEpyC3c&t=81s
32. Accentuated Eccentric Lunges
33. Depth Lunges https://www.youtube.com/watch?v=vVxj2txMwPk&t=170s
34. Isometric Lunges
35. TRX Split Squat
36. Alternating Jumping Lunges
37. Side Lunges
38. Compass Lunge Matrix
39. Reverse Lunges
SQUAT
40. Front Squats https://www.youtube.com/watch?v=qFkYbXsKRfI&t=16s
41. Goblet Squats https://www.youtube.com/watch?v=HB8QewGsIX4&t=271s
42. TRX Front Squats
43. Double KB Rack Pos. Front Squats
44. Box Squats
45. B Stance Squats
CARRY
46. Farmer Carry
47. Offset KB Carry
48. Suitcase Carry
ROTATIONAL
49. Cable Push Twist https://www.youtube.com/watch?v=G6gO8YVwCcI&t=107s
50. Wood Chop
51. Med Ball Rotational Slam
52. Land Mine Jammer https://www.youtube.com/watch?v=bAn36zhVhgI&t=135s
ANTI-ROTATIONAL
53. Paloff Press
54. Paloff Press W. Squat
55. Forward Lunge W. Static Paloff https://www.youtube.com/watch?v=JsfbmAn0eTU&t=365s
METABOLIC CONDITIONING
56. Assault Bike
57. Row Machine
58. Sled Push/Tow
59. SPRINTS
RESILIENCE/MOBILITY
60. L5-S1 ELDOA https://www.youtube.com/watch?v=McnMqf9hfl8
61. FRC GH/SCAPULA CAR https://www.youtube.com/watch?v=sAFt_NBFcUo&t=15s
62. FRC Hip Car
63. Banded Dead Bug
64. Stir The Pot
65. Cat/Camel
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Good luck with these,
Coach D.