I want to teach you 3 exercises that you should be including in your training program. In my opinion, these are the 3 best exercises ever.

These movements are particularly important because they will enhance your performance in the gym, reduce the risk of injury, and increase your strength output on several key lifts like Bench Press, Squats, Deadlifts and Pull Ups. I would highly suggest you implement these exercises into your training program. If you don’t like these specific exercises, that’s completely fine, but make sure you still target the same areas of your body with other exercises that you do enjoy.

For men and women these areas are slightly different. Men should target their Glutes, Abs and Shoulders. Whereas, women should target their Glutes, Hamstrings and Shoulders. This is because women have weaker hamstrings and lower backs, due to the size and positioning of their hips. Women also have larger quads than hamstrings, which places more load on their lumbar spine (lower back).

Men on the other hand, have a more proportionate ratio of musculature balance in their legs, but have a naturally weaker core. Women have a lower centre of gravity and stronger core stabilization due to their hips and ability to bear a child.

So here are the 3 exercises you should be including in your program to get stronger, minimize risk of injury, and also enhance your major lifts in the gym!

For Women:

Exercise 1: RB Glute Bridge (RB means Resistance Band) 

Target area: Glutes

The Resistance Band Glute Bridge is a great movement for developing your glute medius, the muscle that sits on the outside of your glutes. This muscle plays a major role in protecting your back. Make sure when you do the glute bridge, you place the resistance band across your knee caps and squeeze your glutes at the top of the movement.

Exercise 2: RDL  

Target area: Hamstrings

Romanian Deadlift is a movement that will help you utilise your hamstrings.

The technique of this movement is super important, so the video link at the bottom of this will lead you to my demonstration of it!

Exercise 3: Incline Prone Cuban Press 

Target area: Shoulders 

The Incline Prone Cuban Press is an exceptionally difficult movement that will target your rotator cuff. This will ensure your risk of shoulder injury will be greatly minimized. 

For Men:

Exercise 1: RB Glute Bridge (RB means Resistance Band)

Target area: Glutes

The Resistance Band Glute Bridge is a great movement for developing your glute medius, the muscle that sits on the outside of your glutes. This muscle plays a major role in protecting your back. Make sure when you do this glute bridge, you place the resistance band across your knee caps and squeeze your glutes at the top of the movement.

Exercise 2: Fit Ball Ab Crunch

Target area: Abs

The Ab Crunch on a fit ball is especially good for those people who have tighter hip flexors. An ab crunch on a fit ball will predominantly your core, without as much hip flexor use. 

Exercise 3: Incline Prone Cuban Press

Target area: Shoulders

The Incline Prone Cuban Press is an exceptionally difficult movement that will target your rotator cuff. This will ensure your risk of shoulder injury will be greatly minimized.

If you’d like an in depth demonstration as to how to perform each of these movements, check out my YouTube video that’s linked below!

If you have found this to be valuable information, subscribe to my YouTube to show your thanks and to help support my channel!

Stefan and Team at Fitness Room

https://youtu.be/8qkgM74-TGg

Recommended Posts

No comment yet, add your voice below!


Add a Comment

Your email address will not be published. Required fields are marked *