5 Exercises You Need To Include In Your Training Program

With so many exercises to choose from and many different body parts to work on, I have listed below 5 really important movements to include in your weekly training plan.

Exercise 1: 

BARBELL SQUATS - a great full body movement that incorporates using the core, back and lower body. If this movement is performed correctly it can be seen as one of the most effective for build strength, size, fat loss and for muscle definition. 

Exercise 2: 

DEADLIFT - another great full body movement. The deadlift is great for people looking to build strong legs, practice good day to day posture habits and for a solid back and core. The movement should start with connecting with the ground and ensuring you push through the floor with your feet instead of relying on your back.

Exercise 3: 

PLANK - when looking at abdominal movements, this is a great one to start with as it encourages you to maintain a neutral spine. Progressions can be made by adding time to the hold or by adding in secondary movements. The movement can also be regressed to the knees to avoid any changes in technique. 

Exercise 4: 

PULL UP - a hard movement to perform but one that can be done with bands to start with. The pull up requires you to use your full upper body strength to perform the movement. A strong back will support us with everyday movements and maintain a healthy spine position as we get older.

Exercise 5:

GLUTE RAISES - often a movement that is ignored, the glute raise under control allows us to focus on the glutes without larger muscle groups taking over. These are also best performed at the start of sessions for activation purposes and best performed under control instead of focusing on speed/reps. 

If you would like to learn more about how to perform these 5 key exercises, book in for a private 1-1 session where I can assess your movement and give you key coaching points to lift correctly.