3 Exercises You Must Have In Your Training Program
I hear questions like this a lot:
What’s the best exercise for X (fill in the blank here- fat loss, conditioning, muscle growth)?
If you could pick one exercise to do forever what would it be?
What’s the best exercise for my _______ (again, fill in the blank- legs, abs, arms, etc)?
The reality is that there are no “best” exercises because it all comes down to your goals. Are you trying to lean out and lose fat? Are you trying to improve your performance? Are you trying to just stay generally fit and feel good?
All of those are valid goals, and most of the people that we work with at Durbrow Performance Training have a nice combination of all of them. That’s what makes training our crew so much fun.
Even if you’re not an “athlete” I truly believe that everyone should train in an athletic manner. This means that there should be some scalable level of:
- Lifting heavy things off the floor
The important thing to note is that all of the things I listed above are SCALED. That means a sprint for one person is not a sprint for another, maybe it’s using the agility ladder or going at a slower pace.
Training in an athletic style is more fun, it burns a lot of calories, it uses all the major muscle groups and it can be done typically pretty quickly and efficiently when it comes to time.
There are hundreds of great exercises and I believe that most have their place in some type of program. Variation is important and within every exercise you can change things like repetitions, tempo, weight and balance. These factors can often make it a totally different exercise.
Now that we’ve gotten that out of the way, I want to dive into my 3 favorite exercises and why they should always be in your program. This is based on the years of training I’ve done on myself and thousands of clients.
You’re probably thinking I’ll say something like Pull Ups, Dead Lifts and Squats. I mean, you get the most bang for your buck, right?
Yes and no.
Those are all crazy good exercises and I love to program them. However, this post is about the exercises that you should ALWAYS be doing. The three exercises that I’m about to show you are also ones that you can do with a lot of frequency, which is important for consistent improvement.
Lastly, they are very easy to teach, coach, set up and execute. There is a very low risk on each one, they are safe on the joints and they all address areas that 99.9% of people need improvement in.
So without further ado, here are the three MUST-DO exercises:
- The Band Pull Apart- this exercise is a staple in my personal program, I do 100 repetitions during each of my strength workouts per week (4 days). I split them up into sets of 20 and perform them before, during and after the session. We also program these into our warm up at Durbrow Performance Training and clients see these as fillers during their training sessions as well.
Why do I love these so much? They are great for improving shoulder mobility, shoulder health, posture and overall upper and mid-back strength. With the type of work that most people do, sitting at a computer or on their phone, the postural corrections are essential and nothing hits it quite like the BPA.
Larger movements like TRX Rows, 1-Arm Rows and Chin Ups are excellent but the BPA is so simple, can be done in higher volumes (and even every day) and targets the smaller muscles in the mid-back that often get neglected because they can’t fire correctly during a larger movement.
How to use the Band Pull Aparts: 3-5 sets of 15-20 per day, at least 3 days per week
2. Bulgarian Split Squats– This is my go-to #1 movement for the lower body. It’s a great exercise to develop strength in the legs and I’m a huge fan of unilateral movements (single sided) because they are much safer and decrease the spinal compression that you might see on a squat or even a dead lift.
The other thing I love about this exercise is the added core and balance development.
The third major thing that makes this a winner is the many ways that you can load this. You can use body weight, chains, dumbbells at your sides, a kettlebell racked in the front, or even bands.
From a beginner who could load this just with their own body weight to an advanced trainee to load this with chains and kettlebells, the movement is just stellar.
Plus if you want to develop strong, lean and totally bad ass legs, this is a MUST for your programming.
How to use the Bulgarian Split Squats: 2-4 sets of 10-20 reps per leg, 1-2 times per week
3. Sled Work- pushing, pulling or dragging a sled is my #3 movement because it’s so safe on the joints and produces virtually zero soreness the next day because there is no eccentric component. That means that you’re not having to “slow down” the weight like if you were lowering yourself down into a squat. That’s the most taxing part of an exercise and there’s none of that when working on the sled.
Other benefits of the sled are increased cardiovascular work, the ability to perform higher volume to build up your stamina, multiple ways to load it (you can go heavy and for short distances, light and short distances for sprints, or moderate weight and longer distances) and you can pull, push or drag in all different directions.
Sleds are great as a stand alone training tool, use them on a conditioning day and just perform multiple sets or you can use them during a circuit. Another great way is at the end of a training session, performing 3-4 sets for 50 to 100 feet or our personal favorite, 5 minutes of team pushing (3-4 people) and see how many sets you can complete in the time.
How to use the Sled: 3-4 sets of 50 to 100 feet, mix up the weights from day to day, 1-3 times per week
Looking great and losing fat is awesome of course, but you want to make sure you’re focusing on your long term health and overall longevity of your body. Create the total package with your body- strong, healthy, mobile, energetic and looking damn good.
All of the exercises I spoke about are ones that require a full range of motion, they don’t beat up your body but they do get results. These are the types of movements we always incorporate into our training at DPT. If you’re struggling to get results and your body just doesn’t feel the way you want it to, check out our risk-free 21 Day Academy Jump Start program: