Here are a bunch of really good exercises I use all the time.  Some require equipment you may not have, but in most cases there are alternatives you’ll be able to do in just about any gym.

 

“Belt Squat” Marching

I don’t have a Belt Squat machine (and most gyms won’t), so this is one way I do this awesome exercise.  Attach a dip belt to a weight somehow and just start marching.  Timed sets (1-3 minutes) work well.

 

 

USES

Warmup, Recovery, Finisher on lower body days

Medicine Ball Conditioning

Most conditioning methods are lower body focused, this is a good way to give your legs a break while you get some conditioning in.  You have an almost unlimited number of combinations of different throws you can try, here is one of my favorite combinations.

 

 

USES

General conditioning

 

Sled Rows

This is another good way to incorporate more upper body work into your conditioning workouts.  Plus, just about everyone could use more rowing in their routine to balance out all of the pressing we do and our poor posture.

 

 

USES

Strength, General Conditioning

 

Pallof Walks

I’ve said it many times, most of your ab (or core) training should be bracing exercises – or exercises where you RESIST movement.  But that does not mean you have to stand still or lay on the floor.  Here is a great way to train anti-rotation while you are still moving.

 

 

USES

Core training

 

Hanging Band Method

Instead the conventional way of adding weight to a barbell, try hanging weights from the ends of the bar with a pair of bands.  Or, just hold the bands.  This makes it much harder to stabilize the weight and forces secondary muscles to work harder than they normally would on the same exercise.

 

 

 

USES

Strength, Prehab, Rehab, Deload/Recovery workouts

 

Bottom Up KB Pressing

Finally, a use for KBs under 50lbs!  Similar to hanging bands, holding the bell upside down makes it much harder to stabilize.  This is great for preventing and rehabbing shoulder injuries.

 

 

USES

Strength, Prehab, Rehab, Deload/Recovery workouts

 

Hip Thrusts

Yes, they look ridiculous.  But they are one of the best things you can do to build strong glutes.  And strong glutes = happy back, faster running, higher jumping, and more weight lifted on other exercises.  So just do them.

1 very common mistake that I made for years is using a bench that is too high.  A standard gym bench is around 18″, depending on your height you probably want to use something 12″ – 14″ high.

 

 

USES

Strength, Hypertrophy

 

1 + 1/4 Split Squats

I won’t sugarcoat it, this exercise is miserable.  But there are very few exercises better at developing your legs than Bulgarian Split Squats.  Adding the quarter rep at the bottom increases the time under tension – one of the most important factors when it comes to muscle growth.

 

 

USES

Strength, Hypertrophy, Masochism