236: The 10 Exercises You *NEED* In Your Program
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Episode Highlights
Lunges
highlights the walking lunge as a key exercise for enhancing mobility and strength. He emphasizes its ability to engage the glutes in both shortened and lengthened positions, which is crucial for muscle growth. Walking lunges also improve hip and ankle mobility, making them versatile for various training environments 1.
The walking lunge is a phenomenal exercise and it is one that I attribute a tremendous amount of glute growth for both myself and my clients.
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This exercise can be performed with or without weights, offering flexibility in different settings, whether at home or in a crowded gym 2.
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Push Ups
Push ups are celebrated for their versatility and ability to enhance upper body strength while allowing free scapula movement. explains that unlike bench presses, push ups do not restrict scapular mobility, offering a full range of motion for the shoulders and chest 3. This makes them an excellent alternative to traditional pressing exercises.
Push ups can be scaled to any fitness level, making them a phenomenal pushing pattern that still allows for free movement of the scapula.
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They can be adapted for different fitness levels, from beginners to advanced athletes, by adjusting the angle or adding weights, thus providing a scalable challenge for all 3.
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Pull Ups
Pull ups and chin ups are highlighted for their role in building grip and core strength, with significant carryover benefits to other exercises. notes that while pull ups can be challenging due to grip and core stability requirements, they are excellent for developing dynamic grip strength and core stability 4.
Pull ups are phenomenal for creating dynamic grip strength and core stability, with great carryover for all your pulling strength exercises.
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Achieving proficiency in pull ups can enhance performance in other upper body exercises, making them a valuable addition to any strength training regimen 4.