19 min
107 | My 10 Go-To Exercises for Strength & Hypertrophy The FITSPRO Podcast
-
- Health & Fitness
Let us begin by thanking me, for bringing this podcast to you. And thank you for giving me the time of day. You’re the best...
If you’re here for the business side of things, then go ahead and join my free on demand workshop, Your Biz | Your Way - 3 steps to build a profitable online health and fitness biz
And while you’re on the site, snag all the free resources - you’ll find goodies for trainees and coaches or entrepreneurs alike. Much love.
___________________
We are getting fitness-y today with my 10 go to exercises for strength and hypertrophy, specifically.
Most people have their go to 10 exercises even though they haven’t directly identified them.
These are the exercises will likely be the most bang for your buck + exercises that you ENJOY and WORK WELL for you.
Why identify these?
Well, especially when it comes to intuitive lifting, or lifting on the fly, it’s nice to have these go to exercises in your back pocket.
When I traveled the world for a year, it was easy to throw together workouts when we’d get a gym membership or a drop in, because I know my GO TO exercises.
Here they are in short, and then I’ll break down WHY I have chosen each one as opposed to other potential exercises.
Also, I have this in an old IG post if you really want to go digging, but I’ll also tell you here, where each video was taken, IF you don’t happen to go searching for the post.
10 Go-to Exercises:
Front squat (Chiang mai)
Sumo dead (Budapest)
Hip thrust (Arequipa)
Bulgarian split squat (Budapest)
B stance Romanian Deadlift (Santiago)
Bench press/Push up (couldn’t find Vietnam bench video, so you get Peru)
Strict press (home lol)
Pull up (Burges, Belgium)
Seated Row (Chiang Mai)
Farmer Carry (not videoed)
If available high box lateral step ups or pull up machine step downs.
I hope you can see that these are, for the most part, based around the five mother lords of movement - push, pull, squat, hinge, and carry.
Within those top ten, are then your unilateral (single arm and leg) variations of those. Which are also game for your top 10.
Starting at the top...
1.) FRONT SQUATS
I chose front squat over back squats because I can personally get more out of front squats than back squats. I get a larger range of motion due to the upright chest. The pillar strength demand is intensified, and IF my low back is irritated or I am short on time, front squats are just a more comfortable option for me. And they light up my quads and glutes.
2.) SUMO DEADLIFTS
You notice that I opted for sumos over conventional dead’s. I highly enjoy both variations of dead lifts. But sumos are my preference especially while traveling. I enjoy the mobility piece of them. That’s the only thing missing in conventional for me. Though I feel anatomically I fit both positions very nicely. Some people will have a large draw to conventional or sumos based on their body’s natural ability to get into the set up position. That’s totally fine, and normal.
3.) HIP THRUST
Let us begin by thanking me, for bringing this podcast to you. And thank you for giving me the time of day. You’re the best...
If you’re here for the business side of things, then go ahead and join my free on demand workshop, Your Biz | Your Way - 3 steps to build a profitable online health and fitness biz
And while you’re on the site, snag all the free resources - you’ll find goodies for trainees and coaches or entrepreneurs alike. Much love.
___________________
We are getting fitness-y today with my 10 go to exercises for strength and hypertrophy, specifically.
Most people have their go to 10 exercises even though they haven’t directly identified them.
These are the exercises will likely be the most bang for your buck + exercises that you ENJOY and WORK WELL for you.
Why identify these?
Well, especially when it comes to intuitive lifting, or lifting on the fly, it’s nice to have these go to exercises in your back pocket.
When I traveled the world for a year, it was easy to throw together workouts when we’d get a gym membership or a drop in, because I know my GO TO exercises.
Here they are in short, and then I’ll break down WHY I have chosen each one as opposed to other potential exercises.
Also, I have this in an old IG post if you really want to go digging, but I’ll also tell you here, where each video was taken, IF you don’t happen to go searching for the post.
10 Go-to Exercises:
Front squat (Chiang mai)
Sumo dead (Budapest)
Hip thrust (Arequipa)
Bulgarian split squat (Budapest)
B stance Romanian Deadlift (Santiago)
Bench press/Push up (couldn’t find Vietnam bench video, so you get Peru)
Strict press (home lol)
Pull up (Burges, Belgium)
Seated Row (Chiang Mai)
Farmer Carry (not videoed)
If available high box lateral step ups or pull up machine step downs.
I hope you can see that these are, for the most part, based around the five mother lords of movement - push, pull, squat, hinge, and carry.
Within those top ten, are then your unilateral (single arm and leg) variations of those. Which are also game for your top 10.
Starting at the top...
1.) FRONT SQUATS
I chose front squat over back squats because I can personally get more out of front squats than back squats. I get a larger range of motion due to the upright chest. The pillar strength demand is intensified, and IF my low back is irritated or I am short on time, front squats are just a more comfortable option for me. And they light up my quads and glutes.
2.) SUMO DEADLIFTS
You notice that I opted for sumos over conventional dead’s. I highly enjoy both variations of dead lifts. But sumos are my preference especially while traveling. I enjoy the mobility piece of them. That’s the only thing missing in conventional for me. Though I feel anatomically I fit both positions very nicely. Some people will have a large draw to conventional or sumos based on their body’s natural ability to get into the set up position. That’s totally fine, and normal.
3.) HIP THRUST
19 min