5 Important Muscles You Are NOT Training, But Should Be!

Only training the larger muscles, or the muscles you can see in the mirror, might be holding you back from performing at a higher level and feeling your best!

I know MANY people can relate to the above!

Here are 5 important muscles (or muscle groups) you are probably not training (or not training enough).

All of these exercises are in my brand new Ultimate Full Body Program! In my comprehensive full body program, which is for intermediates to advanced in terms of strength training experience and ability, I’m giving you a whopping 113 different exercises (40 are in the bonus PDF of my top accessory exercises).

#1) Tall Kneeling Banded Pulses

This exercise strengthens the serratus anterior muscle, and improves shoulder and scapular controlled mobility.

Many people do not give their serratus anterior the strengthening attention this muscle deserves! The serratus is a key player in scapular upward rotation, protraction, and stabilization. These movements need to happen during pull-ups, muscle-ups, and countless other exercises and activities!

Coaching Tips:

Get into a tall kneeling position. Your head, torso, and hips should be in a stacked position.

Place a resistance band around your wrists. There should be resistance in the band for 100% of the exercise.

Start so your arms are down by your sides, and are fully extended.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.

While keeping your arms fully extended, and while lightly pressing out against the band for the duration of the exercise, perform small lateral pulses until your arms are in an overhead position.

Use an overhead range where you are able to maintain proper form. Do not perform the raises by hyperextending your lower back and flaring your ribcage, excessively shrugging your shoulders, or leaning to the side. All of these are common compensations people make for a lack of overhead mobility (this lack of mobility can be due to numerous reasons).

In the top position, your arms should resemble a “y,” and should be as vertical as possible. Pause for a count and gain control.

Now perform the reverse movements and return your arms to the starting position. In the bottom/starting position, crush “oranges” in your armpits and really contract your lats.

Do not keep your shoulder blades pinned. They are meant to move. When you do the overhead raise your shoulder blades should upwardly rotate, protract, and elevate (spread apart and move away from your spine, around the ribcage, and away from the opposite hip). When you return your arms to the starting position, your shoulder blades should perform the reverse movements.

For the duration of the exercise, do not allow your shoulders to elevate towards the ears. For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 1-2 reps. 1 rep = 8-10 pulses on the way up, and 8-10 pulses on the way down.

#2) Copenhagen Plank + Weight Hold

This exercise strengthens the adductors, improves lumbo-pelvic stability, and shoulder and scapular stability.

Many people do not give their adductors the strengthening attention this muscle group deserves!

Coaching Tips:

Get into a side plank position from your forearm and ankle/foot. Your shoulder should be above your elbow.

On the upper side, fully extend your leg and place your ankle and foot on a stable elevated surface. If this fully extended position bothers your knee/any other part of your body, opt for the bent leg variation (your knee should be bent to 90 degrees, and your knee, lower leg, and foot should be on the surface).

Place a weight plate or dumbbell on your knee/leg, and bend your knee. Lightly support the weight with your hand (optional as I’m not doing this as the weight is stable). You will not need to use much weight for this to be both challenging and effective.

For the duration of the exercise, drive this leg up towards the ceiling.

Now use your adductors and press your body away from the surface and towards the ceiling, and maintain this press and position. Do not mindlessly hang out on your leg! Many people make this mistake with Copenhagen plank variations!

For the duration of the exercise, pay attention to your supporting arm. Push away from the floor and protract your shoulder blade (move it away from your spine and around the ribcage). Do not mindlessly hang out.

For the duration of the exercise, your body should remain in a straight line from your head to foot. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of a 10-30 second hold per side.

#3) Kettlebell Forearm Supinations (can also do pronations)

This exercise improves the durability of the elbows.

I am demonstrating forearm supination. You can also rotate in the opposite direction so you are targeting pronation. If you have one area you need to work on more, you can focus on this side.

While I am using a kettlebell, you can do this using any weighted object. The weight should be fairly light.

You can modify by using assistance from your other hand during the lifting/concentric component.

ONLY use a range of motion that feels comfortable. The movements should not hurt. This is extremely important!

Coaching Tips: (for supination, but same key points apply for pronated variation)

While I am on all fours, you can kneel and can place your forearm and weight on a stable elevated surface like a box, bench, etc.

Hold onto a weighted object.

Your shoulder should be roughly above your elbow, and your wrist should be in a neutral position.

Now take 3-5 seconds and rotate your forearm, wrist, and hand so your palm is facing the ceiling (supinated).

Everything should move as a single unit.

Once you hit your end range, perform the opposite movements and return your arm and the weight to the starting position.

For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position.

In terms of breathing, do what works and feels best for you.

Do 1-3 sets of 8-15 reps per direction.

Build full body strength, mobility, and athleticism. The value this program provides is unmatched! For intermediates to advanced in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts! With the main training program and bonus PDF of accessory exercises, you are getting 113 different exercises in this program!

LEARN MORE

#4) Single Leg Isometric Glute Bridge + Lateral Leg Lowering

This exercise, which is extremely anti-rotational in nature, strengthens the glutes and adductors, and improves lumbo-pelvic stability.

Many people do not give their obliques and adductors the strengthening attention these muscle groups deserve!

Coaching Tips:

Lie on the floor. Your head, torso, and hips should be in a stacked position.

Keep your upper arms on the floor, and point your forearms up towards the ceiling. Aim to use as little support from your upper body as possible.

Get into a single leg glute bridge position. Bend one knee, and place your shin in a vertical position.

Fully extend the other leg and plantarflex your foot (point it away from you). If you can’t fully extend your leg, keep your knee bent at 90 degrees, and maintain this angle for the duration of the exercise.

Extend your hips by pressing through the back portion of your foot and using your glutes, NOT by arching your lower back.

Your body should form a straight line from your knee to shoulders. Maintain this position for the duration of the exercise.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes on the planted side.

Now slowly lower your leg away from the midline of your body.

Once you hit your end range (a range where you are able to maintain proper form), return your leg to the top/starting position.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to drop.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and flex your glutes (on the planted side).

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-10 reps per side.

#5) Single Arm Scapula Presses From Bear Crawl

This exercise improves shoulder and scapular controlled mobility, and lumbo-pelvic stability. Make sure you can do this with two arms before progressing to the single arm variation.

Coaching Tips:

Get into a bear crawl position. Your head, torso, and hips should be in a stacked position. Your thighs should be vertical, knees bent, and several inches above the floor.

Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between. The farther apart your feet are, the more stable your base will be.

On the planted side, place one hand on a yoga block or other stable object.

Your hand should be underneath your shoulder. Spread your fingers, and pretend you are suctioning or screwing your hand and fingers to the object.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.

While keeping your elbow angle the same (close to fully extended), retract your shoulder blade. Think about drawing your shoulder blade in towards your spine, but don’t overdo this movement. When you do this your torso will move towards the floor a slight amount.

Gain a moment of control, then perform the reverse movement and press your body away from the yoga block/towards the ceiling, and protract your shoulder blade. Think about moving your shoulder blade away from your spine and around your ribcage.

These movements should be very smooth and controlled.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.