5 Top Exercises For Building Strength, Mobility, And Athleticism

Here are 5 top exercises for building strength, mobility, and athleticism. These exercises require a fairly minimal amount of equipment so they are great for home workouts, and they can also be done at the gym!

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) Foot Elevated Slider Lateral Lunges

This exercise strengthens the adductors, glutes, quadriceps, and hamstrings, improves balance, and mobility.

You will only have your heel of the supporting side lightly touching the floor. This will eliminate cheating with the supporting side.

You may perform this exercise using a slider, towel, or anything that slides. If your surface doesn’t allow you to slide, do this by stepping instead of sliding.

Coaching Tips:

Stand on a stable elevated surface like weight plate(s), a step, etc.

Your head, torso, and hips should be in a stacked position.

On the foot that is going to remain planted, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the surface for the duration of the exercise. Pretend you are suctioning or screwing your foot to the surface.

On the supporting side, place your heel on a slider or towel. Fully extend this leg and flex your quadriceps and glutes on this side. Keep this foot dorsiflexed for the duration of the exercise (point it towards you).

Keep your arms rigid, lats engaged, and pretend you are trying to crush oranges in your armpits. This will help keep your arms and the weights from swinging.

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

Now perform a lateral lunge, but instead of stepping laterally, slide your supporting leg sideways with the slider or towel.

Once you hit your full range (a range where you are able to maintain proper form), press away from the surface with your planted leg and return to the top/starting position.

Aim to do most of the work (75% or more) with your planted leg, versus pushing off with your “sliding” leg.

When you are performing the lunges, pretend you are “pulling” your body down with your leg. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

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 hip to drop on one side.

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

Do 2-4 sets of 10-15 reps per side. Do a warm-up set using bodyweight, and another using 25-50% of your working weight.

#2) Hip Flexor Inhibited Sit-Ups + Single Arm Weight Hold

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

When a LOT of people train their core, they anchor their feet. While they are under the impression they are training their anterior (and sometimes lateral) core muscles, they are actually getting more of a hip flexor workout! By anchoring your feet this way AND contracting your hamstrings, you will inhibit your hip flexors.

Avoid this exercise if you have been told by a qualified medical professional to avoid spinal flexion exercises.

Coaching Tips:

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

On one side, hold a dumbbell or kettlebell in a regular position, and extend your arm. Your wrist, elbow and shoulder should be in a stacked position, and the weight should be over your armpit.

Drive your feet back into some heavy dumbbells/another stable surface, and flex your hamstrings. Pretend you are trying to pull your heels in towards your hips. If you don’t have heavy objects to use, perform a similar movement and drive your heels into the floor (you can put a band down under your heels for more grip).

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 hamstrings.

Now use your core muscles and lift your torso off the floor. Use a range where you are able to maintain proper form/feels good.

When you are first starting out, you might only be able to lift your torso several inches off the floor as this exercise is very humbling!

Gain a moment of control, then perform the reverse movements and return to the starting position with complete control.

For the duration of the exercise, do not bounce and do not use momentum. For the duration of the exercise, keep your chin tucked and neck in a neutral position (do not do “neck sit-ups”).

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 or flex laterally, ribcage to flare, or torso, spine, or hips to rotate. There will be some spinal flexion here.

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

Do 2-4 sets of 10-20 reps. Rep range is broad as individual ability will vary a lot. Switch side halfway through. Do a warm-up set using bodyweight.

#3) Front Foot Elevated RDL/Reverse Lunge Combo

This exercise strengthens the glutes and hamstrings, and improves balance.

You may perform this exercise by alternating legs, or you may perform the target number of reps on one side before switching legs.

To be clear, even though you are doing a reverse lunge, this should be treated as a hip hinging movement. The same torso angle and form of hip hinging movements apply!

Coaching Tips:

Stand on a stable elevated surface like weight plate(s), a step, etc.

Adopt your preferred foot width. Your head, torso, and hips should be in a stacked position.

On the foot that is going to remain planted, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the surface for the duration of the rep (or full set if you are not alternating sides). Pretend you are suctioning or screwing your foot to the surface.

Keep your arms rigid, lats engaged, and pretend you are trying to crush oranges in your armpits. This will help keep your arms and the weights from swinging.

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

Now hinge/push your hips backwards and simultaneously step back into a reverse lunge. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.

When you are hinging, pretend you are “pulling” your body back/down with your posterior chain muscles. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

When you reach your full range, engage your posterior chain muscles and press your body away from the surface and back to the top/starting position. Use a range where you can maintain proper form.

Perform the lockout by using your glutes and hamstrings and extend your hips, and extend your knee.

Aim to do most of the work (75% or more) with your planted leg, versus pushing off with your “lunging” leg.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

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, or hip to drop on one side.

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

Do 2-4 sets of 8-10 reps per side. Do a warm-up set using bodyweight, and another using 25-50% of your working weight.

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 Arm Rows From Bear Crawl

This exercise strengthens the mid and upper back, improves shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability.

Anchoring yourself using the non-moving dumbbell makes it easier to use more weight. But this is still a LOT of core!

Coaching Tips:

Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.

Place your thighs so they are in a vertical position, bend your knees, and keep them a few inches above the floor.

Your shoulders should be roughly above your hands/the weights.

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.

Perform a single arm row. Row up and back towards your hip versus pulling straight up, and do not use momentum. During the row, think about drawing your shoulder blade in towards your spine (retract).

In the top position, do not allow your elbow to flare out.

Lower the weight to the starting position with control. Your shoulder blade should perform the reverse movement (protract) as it did during the rowing/concentric component. Think about moving your shoulder blade away from your spine and around your ribcage. Do not keep it pinned.

Pay attention to your supporting side. Push your body away from the weight and towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.

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.

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

Do 2-4 sets of 8-10 reps per side. Do a warm-up set using 25-50% of your working weight.

#5) Bent Knee Calf Raises From ISO Split Squat

This exercise strengthens the calves (particularly the soleus), the muscles in the lower leg and foot, quadriceps, glutes, and hamstrings, and improves ankle mobility.

Make sure you can do this exercise using bodyweight only BEFORE you add any resistance!

Coaching Tips:

Get into a split squat position, and adopt your preferred foot width and position.

Elevate the forefoot of your front foot on weight plate(s), a box, or another stable surface.

Your head, torso, and hips should be in a stacked position.

Keep your arms rigid, lats engaged, and pretend you are trying to crush oranges in your armpits. This will help keep your arms and the weights from swinging.

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

Now press evenly through your forefoot and lift up onto your tiptoes and perform a calf raise. Pause for a count in the top position and flex your calf muscles.

Now lower your heel down to your full range (should NOT hurt). Do so with complete control.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

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 hip to drop on one side.