If you were to do only 10 exercises in the gym.
What would be your top 10 ?
squats (low)
bench (all types)
dead lifts
cleans (from knees hieght or blocks)
snatch
reverse hypers
reverse leg press
single leg dead lifts
Concentration curls
Leg extensions
Bent-knee pushups
Grip strenghteners
Neck extensions
Lat pull-downs
dumbbell kickbacks
Aerobics with the girls
I never work hamstrings - I can’t see them in the mirror and its so hard to guage progress.
(bwahahaha!)
-
Deep Squats
-
Bench Press
-
Dead Lifts
-
Lunges
-
Step-Ups
-
Lat Pull Down
-
Snatches
-
Bent Rowing
-
Leg Curls
10.Leg Extensions
- Deadlifts
- Dumbell Bench Presses
- Pull Ups (chins)
- Front Squats
- Millitary Press
- Dumbell Rows
- Single Leg Leg Presses
- Barbell Curls
- Weighted Dips
- Cleans
What are you talking about pal?!?
It’s OBVIOUS that dumbbell kickbacks are #1, followed by somersaults and hoola hoop rotations… :rolleyes:
Sorry nycjay01,
but i had to use your plataform to do this;
power clean
dead lift
reverse hypers
reverse leg press
leg curl
single leg curl
shins
squats ( 1/2 )
squats paralel
inclined bench press
course, not exactly this order
In no particular order:
Deadlifts
Deep Squats
Incline press
Bench Press
Burpees
Glute ham raises
Block weight tosses
Pullups
Bent over rows
High pulls
Just realized I totally neglected ab work, but I can’t think of any lift I’d replace with ab wheel work or saxon side bends.
LOL! My gosh I forgot about somersaults!
Funny thing about the DLs its almost never mentioned here compared to the clean but its a better body developer compared to cleans. I started doing them recently and they are awsome! I almost forgot about the DLs. Its much better for young lifters too.
A good variation for DLs is the using the diamond shaped trap bar with a stack 35 or 25lb plates… GET LOW!!!
- Power Clean
- Power Snatch
- Hang Clean
- Hang Snatch
- Squat
- Front Squat
- Clean Grip Front Squat
- Deadlift
- Snatch Grip Deadlift
- Jump Squats
in no order
- olympic squat
- full clean and jerk
- full snatch
- glute ham raise
- pulls ups
- front squat
- press
- overhead squat
- deadlift off platform
- good mornings
pec dec and high rep work on the ab lounge came close as well
I think I would choose most of the lifts everyone posted - but no one mentioned - Hip Flexion or Hip Extension Exercises…why? Would esp. Hip Extension assist with the powerful step and pull through of actually sprinting?
Well, i´m not ready to talk to you about this exercise, because, i started do this last weekend and i did only 2 sessions of HIP EXTENSION… 
I don’t understad what you just said. Please clarify?
In no particular order and leaving abs out.
Snatch grip deads
Olympic style squats
Chins
Bench
Good Morning
Bent over row
Hang snatch
Hang clean
Dips
Push press
snatch
clean and jerk
squat
front squat
rack jerk
power clean
power snatch
deadlift variation
GHR
good morning
IMHO clean and jerk is 2 exercises and as for deadlift variation…well, putting that…well…that’s almost cheating :eek:
I mean,
give me one more month until we start to talk about Hip Flexion & Extension,
because i don´t know exactly what kind of exercises could or should i do.
Any experienced suggestion ?