"When used with dumbbells or kettlebells as a progression leading into barbell front squats, front squats challenge lower body strength, isolating the quadriceps," Nobbe explains.
"This exercise isolates the quadriceps and may be used as an excellent accessory movement or finisher to drive the growth of the quads," says Nobbe. "There is no better exercise to gain lean lower-body mass
The Bulgarian split squat, also known as the RFESS, is a strenuous exercise in which you must place your back foot on a bench or step while standing in a split stance.
"The kettlebell swing is excellent for improving posterior (backside) chain power and strength," Nobbe states. "Due to the dynamic nature of the exercise, kettlebell swings are great for increasing our energy expenditure
"The ultimate strength exercise for building glutes is the barbell hip thrust. The hip thrust, which lets you weigh the exercise to up the intensity, is the go-to exercise for hip strength
"The plank pull-through uses a plank position while pulling an external object, usually a light dumbbell or change plate, through the plank position one arm at a time," says Nobbe.
For building the lateral components of the core and altering our lateral abdominal exercises throughout the training program, my go-to movement is the side plank with hip drop.