12 Exercises That EVERYONE Should Have In Their Program!

There are optional exercises and then there are exercises that everyone should have in their program. In this video, I’m going to go over the 12 Exercises that EVERYONE Should Have in Their Program to build the most muscle and a strong body that is resilient to injury. You may find that you are doing many of these exercises, but are you doing them all? Unless there is a physical limitation preventing you from performing them, I believe they are must-do movements that need to be in your workout plan.
60% off all AX programs - athleanx.com/x/269-workouts
Subscribe to this channel here - bit.ly/2b0coMW
Even in the instance of a nagging pain getting in the way of you performing the exercise, I’m going to show you a variation that should help you to overcome this issue and put you back on track to doing every one of these dozen best exercises.
When putting together an exercise list like this it is important to not only select the movements that are most effective for building bigger stronger bodies, but to make sure that these exercises are complimenting each other as well. There is no need to select five different versions of a bench press since doing so will only lead to major muscle imbalances and an unbalanced muscular development. Here we hit all three planes of motion as well as the all important corrective exercises to make sure no stone is left unturned along the way to making the best exercise selections.
We start with the king of all lower body exercises, the squat.
There is nothing more fundamental when it comes to movement patterns of the legs, hips and glutes than the squat. That said, sometimes people can experience an aggravation of low back and knee pain with the exercise. Beyond learning the proper mechanics on the squat you do have an option to switch to an alternative version to alleviate your discomfort. The bulgarian split squat will help offset back pain while box squats will dramatically decrease knee stress.
The deadlift is the twin king of the lower body, this time focused on the posterior chain muscles more effectively. Once again, it’s the movement pattern that is critical far more than the exact version of the exercise you perform. The hinge movement is one of the most fundamental to all human performance. Learning it is going to protect your lower back. If pulling from the floor is still too challenging however, simply switch to a mat elevated or trap bar variation to keep the gains coming without the pains.
The bench press is the main upper body pressing exercise you should be doing, at least in the horizontal plane. It involves the chest, shoulders and triceps to a great degree and gives you the opportunity to load up as able to build up not only your muscle size but your strength as well. Here again however, the exercise can be troublesome for some with shoulder issues. If this is the case for you, switch to a slowed down dumbbell press and most of your issues will decrease significantly as stability is restored to the press.
Pullups are not only one of my favorite bodyweight back exercises, they are one of my favorite back exercises - period. Of course, here again the loading options are many. If you find that you can do too many reps with your own bodyweight you can easily load some weight around your waist and make this a weighted pullup for more gains. Likewise, using a band can help offload some of your bodyweight making an assisted pullup possible for all.
Facepulls and banded external rotation are two critical exercises that sometimes elude the common exercise routine. Don’t make this mistake. They are just as important to the overall health of your joints while strengthening the weak points that undermine your performance on the bigger lifts.
Pushups belong on this list. Period. Just make sure that you’re doing the right kind of pushup. What I mean is, make sure that you are doing a variation that is challenging to you. Continuing to rep out 30,40 or even 50 reps in a set is not doing enough to increase your strength on the exercise since you can already do lots of reps. Pick a harder version to challenge your body and force new growth.
Of course, other exercises make this list as well. Lunges, Rows, and direct arm exercises like barbell curls and triceps extensions are all key exercises that should be included in every program. Watch the video for a detailed breakdown of why.
If you’re looking for a complete workout plan that has all of these must-do exercises in them, be sure to head to athleanx.com via the link below and use the program selector to find the program that best matches your current goals.
If you’re looking for more videos on the best exercises for building muscle and the best band exercises, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

[@athleanx]

It's not just what exercises you should be doing that is important, but HOW you do them too. Make sure you're getting the MOST out of each one you do - kzbin.info/www/bejne/rHynipmIqcukpMk

[@markhense]

That thumbnail makes your legs look like Jessie's

[@calmyourmind2051]

Can i person with slip disc issue do squat and deadlift?

[@VeronicaGonzalez-ys9vc]

What about straight-leg dead lifts?

[@---df5sr]

It’s also important how good you look in a photo in your pants pointing at something

[@davidr4174]

Hi Jeff,what's your opinion about blood flow restriction training?

[@ristaps560]

1. Back Squat 1:00 2. Deadlift 2:12 3. Bench Press 3:16 4. Pull Up 4:15 5. Facepull 5:00 6. External Rotation 6:10 7. Lunges 6:40 8. Push Up 7:55 9. Overhead Press 9:06 10. Lying Tricep Extension 10:30 11. BB Curl 11:53 12. BB Row 12:49

[@cyclist5000]

So...pretty much what everyone is already doing. lol

[@darthhelmet8532]

You're the real MVP

[@davidhero1000]

No lateral raises?? Im shocked

[@dayd7420]

Transverse Plane Dropstep Lunges and Side Plane Lunges

[@BlackFlashgeorgia]

@Ristaps Not all heroes wear capes. Thank you

[@edwardjones1505]

Every day, my list of things AthleanX tells me to do grows longer. I get 3 hours of sleep, to then wake up to do my morning routine. After 3,000 facepulls, I am ready to start my first workout (1 of 7) of the day. This will involve another thousand facepulls, coupled with certified Jeff Classics such as the overhead deadlift, underwater squat, and upside down pull up. Having worked up an appetite, I sit down to eat meal #1. I open KZbin, and to my horror, Jeff has uploaded yet another video on MUST DO exercises. In sheer panic, I throw away my AthleanX brand oatmeal (with real Jesse pubes!) to rewrite my daily routine. This is just another day in the life on an AthleanX subscriber.

[@dougp9382]

Real Jesse pubes!! Dude 🤣🤣🤣🔥🔥

[@jacobdaniels2545]

It's not easy for us out there. Stay strong buddy

[@jirifiala5090]

😂

[@hemant1176]

Lol the effort you put in this

[@michellecardenas6072]

Hurry, youve already wasted an hr...chop chop!

[@martin4819]

As an ex gymnast and having been hit a couple times on my motorcycle my body is is pretty banged up. Doesn’t help much being 49 either. Most these exercises are difficult to do without pain so it’s greatly appreciated that 1) You acknowledged that people might have limitations 2) You provide alternatives. Thanks!

[@srinitaaigaura]

He's a qualified physiotherapist.

[@pansolo3959]

Go see a therapist dont think youtube is your doctor ✌️

[@martin4819]

@@pansolo3959 I have every time, and the last time I did PT for 6 months. PT is for rehabilitation….I was looking for good exercises post rehabilitation ;)

[@FranciscoJavier246]

Don't know if you saw the video but, he said "if you can do them, do them"... IF... if you can't, then go and see your physician...

[@Acts-1322]

​@@FranciscoJavier246 most physicians don't know crap beyond pushing pills and sending you to real specialists.

[@markpetruschi6034]

Jeff's advices have led to the most effective exercises I have ever done (and most excruciating), but results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of his for these types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took a muscle gain plan from nextleveldiet, and without any additional supplements needed, my muscles started to grow massively over the last two months. Thank you Jeff for all the work you have done over the years.

[@Angelitooo.]

What's the routine?

[@sanjit7110]

1. Squat(Bulgarian,box,drop,box) 2. Deadlift 3. Bench Press 4. Pull up 5. Face Pull 6. Banded external rotation or DB 7. Lunge(any variation) 8. Push Up 9. OHP 10. Lying tricep extension 11. Barbell curl 12. Barbell Row(some variation)

[@AxxLAfriku]

I like people with long brain. I have long amount of disl*kes btw. Why? Maybe people with short brain disl*ke because jealous of my long amount of subscr*bers. Please have long brain, dear san

[@elacertijo9800]

Very good :P

[@Oneofthemones1]

He called out my work out plan

[@richardnixon4345]

Thanks. Saved 14 minutes of my life and his voice is annoying

[@yashhgami]

Sticking to basics is what develops a majority of your strength and muscle mass. Variations are especially useful if you are an athlete and or bodybuilder who wants to target specific muscles more. Great video, Jeff. Doubt you see this, I've been following you for years. Hope you're well!

[@shichilaofa]

Same ive been following since 2017

[@yashhgami]

@@shichilaofa Maybe 2014 for me I think

[@kiboshkooks]

No chance ch

[@TheliMagnus]

For real, during pandemic i was working out at home and i was doing fine with the standard squats, push ups and dumbbels curls, i downloaded one of those stupid work at home apps, beginner level for chest was fine, standard push ups, knee and inclined push ups, moved to intermidate it had side push ups, super wide push ups, spider push ups wtf, so many stupid unnecessary exercises i ended up fucking my right shoulder back in march and only now is getting better, fuck those apps For anyone out there i suggest to never follow any of those stupid "30 days push up challenge" or any app, they dont know ur weight or height and will make you do stupid exercises that put too much pressure in ur joints

[@Ultramagnetic808]

That may be true, but the difference between size and how fast specific muscles of mine grew before I watched one of Jeff's vids on them VS after are like night and day. My results skyrocketed after I put those tips into practice along with whatever I was already doing. Don't sleep on Athlean X, lol.

[@davidhelman3045]

I've been watching Jeff for years, it is still amazing to me how much quality content he puts out for free for all of us. Jeff, you truly are such an incredible asset for all of us on our fitness journey, thank you so much for doing these high quality videos for so many years.

[@JMetal98]

Yea, it sure is nice to see something useful on youtube! Haha

[@overkilldyl6841]

Yeah KZbin pays him enough, he doesn’t need to charge us lol

[@ks-ok1oc]

@@overkilldyl6841 u don't get his point.

[@luigee8151]

@@ks-ok1oc lol you dont 🙂

[@ks-ok1oc]

@@luigee8151 lol you don't get his point kid. That guy comments Jeff provide quality content for free. If he want to charge he can. he has paid program where much more detailed fitness knowledge is available.. He has trained professional baseball ⚾ team, NFL players . He also owns gym.

[@athleanx]

*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/12-must-do-exercises If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@RealDrox]

*“Congrats to everyone who is early and who found this comment”🏆*

[@lonewolf3070]

Dam to late

[@kaze5417]

Bruh again....

[@dublulink1651]

Hello

[@keerthibaskar3371]

Damn 21 second from india time is 12 am man

[@prabinpaudel5572]

Just started the video. My 12 musts are. 1. Pull-ups 2. Push-ups and/or bench press 3. Seated row 4. Squat (I prefer front) 5. Dumbbell clean and press. 6. Hip thrust 7. Bulgarian split squat 8. Farmers carry. 9. DEADLIFT 10. Leg raises (hanging) 11. Faceeeeee pullllssss 12. Superman (or any form of spine extension)

[@avmj1989]

Hello Jeff. I just wanted to say thank you for being so dedicated in what you do. Your videos provide great guidance to ordinary people like me who likes to stay active but doesn't know exactly what to do. Keep up the good work and have a blessed week.

[@themodestwoodworker7317]

I been following you for the last 8 month doing your workouts, as a noob it’s really helped! I’m like Jesse with being a smaller guy but, I don’t eat very well due to an eating disorder! Getting better and I’m looking loads bigger than when I was 8 1/2 stone! Thanks Jeff and thanks Jesse because you have also given me hope and drive to keep at it 👍🏻👍🏻👍🏻

[@arnavkmr3895]

I'm also like you, YOU my friends have also given me inspiration to stick to this ritual of fitness. Also obviously Jeff and Jesse too!

[@joeg1970]

I've been lifting for 15 years and competing in bodybuilding shows, still always learn something from your videos and appreciate you making them all!

[@alanorrick6741]

I’m assuming that if you get your advice from this nitwit you don’t do very well in your BB competitions.

[@tanmayvardaan7396]

@@alanorrick6741 im assuming if you feel the need to comment on jeff's way of teaching (fair nuff, might not suit you but no need to call him a nitwit) or throw shade on someone's BB comps (we all start from somewhere and he's probably bigger than you) , you get no bitches

[@alanorrick6741]

@@tanmayvardaan7396 What?

[@reality6880]

@@alanorrick6741 im assuming ur a discord mod

[@derikbarbieri8753]

@@reality6880 💀 discord mod

[@jacobkohrt7049]

I have followed you for about the past year, and I've gotten a new program after my last one wasn't working out too much for me. 97% of what I work out to comes from your videos (the last 3% is my variation because of pre existing injuries) and it has helped me get back in shape a lot better than me trying to do it alone. Thank you Jeff for the videos!

[@darrenespinosa9861]

Word of unsolicited advice: Once you’ve done his program for a year consistently, I suggest starting to become a student of the sport. Study programming on your own and start tailoring your training for yourself. Your gains will come to a halt very soon and the reason is because the programs are no longer applicable to your state and should be adjusted specifically to you. Otherwise, you’ll plateau for years after…

[@wars4242]

@@darrenespinosa9861 thank you for your unsolicited advice

[@darrenespinosa9861]

@@wars4242 You’re welcome. Bookmark this for when you get past the beginner’s phase.

[@helenatrosin3644]

Same thing!!!!

[@kevinrowley3999]

You’re so well spoken it’s a pleasure to listen to you, I work out hard I’m 59 you give me inspiration 💪

[@petersalinas6684]

Jeff is extremely helpful!! He thoroughly explains everything and adds a great sense of humor which helps you remember everything he talks about.

[@zona4942]

1. Face Pulls 2. That’s it... Update: My Delts are now larger than the Death Star and I’ve ended world hunger

[@mayankshuklla2251]

Through facepulls?

[@VitalityFitnessScience]

Never forget the basics! Great information as always Jeff!

[@Sk0lzky]

Especially the 12 face pull variations!

[@josephryan5949]

Even if I don't do all of these exercises, the fact that I have re-started doing some of them is testament to Jeff's inspirational teaching methods. I'm over fifty now, but I remember doing loads of squats and push-ups in my youth. Thanks for all that you do.

[@sophiesmith5922]

very glad he included external rotation! Last year post injury was the first time I started doing this and I was surprised at the major difference it makes. Night and day!

[@bruh3656]

1. The squat 2. The deadlift 3. The bench press 4. The pull up 5. Face pulls 6. External rotation 7. The lunge 8. Push ups 9. The OHP 10. Skull crushers 11. The barbell curl 12. The barbell row

[@mellow2879]

Good boy

[@bruh3656]

@@mellow2879 thanks

[@incerix2953]

I already incorporate all of this or some variation in my routines so I'm glad I watched and get the reassurance that the workouts I'm performing are giving great stimulus.

[@user-kk8ls5xj4h]

There's always a way when your willing to find it! Right ON

[@Steve-cd9ul]

Fantastic video. I'm incorporating the rotator cuff exercises right away, plus will add some negative (cheats) to my bicep curls.

[@nafisxfit]

Dips are another good vertical pushing movement that should be in everyones program. Great compliment to the OHP/push up and bench

[@thedon9670]

Yep dips should be in instead of lying tricep extension.

[@drip369]

I like blending my push/pull days for shoulder health, so when i pull up, i press overhead and dip in that block, before a row, press and rear delt work

[@varunkumbhare6119]

Agree

[@Bucky0012]

One of the most risky workouts in the gym. 90% do it wrong and destroy shoulders

[@itselectric6199]

Dips give me shoulder pain even when trying to replicate perfect form with the scapula protracted and not going below 90 degrees they're a stressful exercise for the glenohumeral joint and there are safer alternatives, unless you are a gymnast or calisthenic athlete

[@op.618]

Jeff is the fittest man I have ever seen!

[@aquamarine99911]

Really appreciate the concern for orthopedic issues. Two weeks ago I pulled an upper inner thigh muscle while doing a back squat. Now I have to use a box on a goblet squat, but at least I'm doing the movement. Hopefully I'll recover in a few weeks.

[@johnmobley1413]

Absolutely love the discussion of variations when you have an injured area- always missing from workout videos!

[@danielartok3886]

I do all 12 for the last 3 years thanks to you Jeff ❤ and results are impresive even the gym trainers in my gym are always suprise how balanced and effective my programm is with no personal trainer.

[@unodosxx]

3 full 12 exercises workouts a week or do you break it up?

[@rizvi921]

What regime are you following?? Isolating muscle training? PPL split? Or any choice of 2 muscles which go together per day? And how many days do you train per week? Reply would be appreciated

[@danielartok3886]

@@rizvi921 I train 4 times a week upper body workout or lower body each time

[@danielartok3886]

@@unodosxx its possible also in 3 time full body workouts, I did it in more busy times I had.

[@toby4036]

@@danielartok3886 will i have the same results if i do ( ppl and then upper and lower, total 5 days a week.) compared to full PPL

[@jkavja]

The satisfaction of knowing that all 12 of these exercises are in your training programme 🔥

[@smpetera]

I was so thinking the same thing. #winning

[@jamieroko]

Thank you so much Jeff! And thanks for the alternative versions for us with aches and pains!! 👏👍💪

[@christinamarie9213]

Love this one Jeff! 💯🤩👍🏻 Your vids have helped me tons! Especially being an older athlete with rotator cuff issues, I really appreciate all the alternatives you show as well as your thorough explanations and the colored markers on muscle groups too! 🙌🏻🙌🏻😁😎👍🏻

[@ukguy]

I just do full body 3x week... usually just ohp, flat bench, chin ups, bent over row, Romanian deadlift, squat, ez bar curls and tricep push down. I switch every couple months to different variations I.e. arnold press, Incline press etc.

[@HeadShoht]

Best way to train imo

[@shichilaofa]

Same.... it hits every muscle. You should try doing the 3/7 method along with rsst pause method and the classic sets 3x 8-12 reps.

[@darkhacker8747]

Your not hitting the smaller parts of certain muscles like the rear delts or even bigger parts like calfs and traps altogether. Staying on something like this will allow muscle balances to occur long term. There is a reason why PPL is considered the best program.

[@ukguy]

@@darkhacker8747 I have pretty big calves naturally tbh so not worried about that and heavy rows hit my rear delts enough. I do some isolation exercises after if I have time, I use to do ppl but have had much better results since doing full body and less days required.

[@immersiveparadox]

@@ukguy I’ll give the full body a go soon. I've been doing PPL for a year now and though it has given me some nice gains, it is also very time-consuming and I could be doing better things with that time.

[@johnnyfox8934]

I love how Jeff stopped fussing at us about his love of face pulls and has gone all in on making fun of himself.

[@craigombler8286]

Big hats off to you Jeff 👊🏻 5th week back into my regiment, been playing with a mixture of as you call it Programs. By taking it easy as start to build and know what will work best for me (with a few of your other videos already lol). As many comments say and agree fully, you are a true professional, no bs and show what will help people overall in the best ways. This (latest for me) video has opened up my current program in new and brilliant ways, also in new ways to achieve in the areas I need. Hope you and the family are well 👍 an the twin boys are keeping you on ur toes haha thank you for doing what you do.

[@home-gym_workouts]

I could not agree more...perfectly explained...love your videos man... I've sent many of my physical therapy patients to your page. Thanks and Keep Crushing It!!

[@drip369]

The dead row teaches the leg-press part of the deadlift the speed in pressing for a better deadlift. Leg press + hip thrust = speedy deadlift. I used my hamstrings to pull myself into the bar. Gets your more muscle activation

[@davidschmid61]

CHALLENGE!!! Jeff, please do a "Bring Sally Up, Bring Sally Down" pushup and pullup challenge with Jesse.

[@teamgohadouken9713]

That shit older than your grandfather's

[@Overly_Hydrated]

@@teamgohadouken9713 that’s the point, everybody’s done it at least once and can relate.

[@jaredlocke4300]

Been watching this channel for years. Good to see that I've been paying attention, as I do everything on this list 💪🏻😆

[@smokeywilly4364]

Thanks for your clear and informative videos, they’ve helped a lot in rounding out my workout routine. Keep up the great work man

[@karthik_1306]

Jeff.. You're the best my man!

[@fractode]

One of the greatest concepts in weightlifting, ever: _Perform With Intent_ 👍

[@TwinsAndAPitBull]

Probably my biggest surprise in weightlifting so far is the mind-muscle connection. It can be harder to build that intent than you think based on how the workout engages the specific muscle (i.e. Rows in almost any variation can be engaging arms or lats and your mind controls which one).

[@timl.b.2095]

That's one of your best ever videos, in my opinion, and I've seen a lot of them. Succinct and yet informative, especially with the alternatives.

[@paullapides9777]

This guy is all that , great delivery and knowledge

[@aaron-price]

Jeff, could you do a video covering recommended warmup exercises for specific joints? Especially for us 40+ folks!

[@TheHabibOfMankind]

Do a little jump rope before your session then do warm up sets - for example warm up by benching 20 then work up to your top set

[@waalex11]

It's fairly easy to search if you simply try to find all of his warm up/stretch related videos.

[@lutovac_nikola]

He already did them all

[@ryanhburke]

I'm 47 and do 10 mins of jumprope and bodyweight (30 sec work, 10 sec rest alternating between the two) before each lift session. Works great for me

[@johannduplessis3467]

@@ryanhburke Excessive cardio and bodyweight exercises before a workout is going to effect your actual workout. You might "feel" like you worked out because your tired but in reality you waisted a lot of energy on fluff

[@jerrypomroy2375]

Jeff, I’ll be 47 in January and for the past few years I seem to hit a wall once fall sets in. My energy levels drop significantly, I feel groggy all the time and even hungrier than usual. This is affecting my workouts quite significantly to the point where I fall off the horse and what used to be 4-5 workouts a week, drops to 1-2. The other issue I run into is that due to the colder weather and just getting older in general and more susceptible to the cold, my back (lower to mid) has a tendency to tense and lock up causing me to miss workouts. I know you’re close to the same age and a PT so if you haven’t experienced this for yourself, you may have worked with someone who has and figured out a good way to combat these issues and more 40+, approaching 50 content please. Keep up the great work!

[@TheKisj]

Could be due to low vitamin D, less sunlight, less vitamin D

[@jerrypomroy2375]

@@TheKisj That’s probably part of it, I’m sure. I do feel more energized or more closely to normal on cold but albeit sunnier days.

[@TheKisj]

@@jerrypomroy2375 try taking some vitamin D supplements, hopefully it will help out during the winters

[@derricuswise7489]

How is your rest and recovery during the fall/ winter time?

[@KTzu213]

I had similar problems to you with my lower back, hips and glutes locking up. I saw a physical therapist specializing in 1. Active Release Therapy (ART); 2. Chiropractor; 3. Acupuncture. This sports medical Doc fixed all my issues. It took several months but you have got to go see someone in person to get evaluated and get a treatment plan. Jeff can't do it for you over the internet. Good luck.

[@gilliswest7136]

Excellent video, Jeff. You covered the basics and fundamentals extremely well.

[@FlakernN]

1:00 squat types 6:13 external rotation important exercise 6:45 lunge types 9:20 overhead pushes 12:05 barbell curls

[@Salsa_Shark]

Face pulls (goes without saying, that’s why it’s not in the video).

[@viktorjasinski9968]

Honestly i think hip thrust should definitely be on this list, it was a game changer for me... It's an exercise where people can lift most weight and very athletic... Greetings, you are doing amazing job with your channel 🖐🏼

[@thetso99]

Big thanks for sharing this knowlege! Days after start doing exercises under your guides makes me feel much more consistent and flexible, backpain retreating.

[@marcrodrigue3355]

Wow! I am amazed. This list is spot on for me: at 56, I am starting from nowhere with my improvised muscle training (I just did lots of cardio for years). You just provided a blueprint for the perfect mix. And I appreciate your dedication to providing variants that adress common back/shoulder etc. issues. Thanks to that I’ll venture safely into exercises that were intimidating for me up to now :-)

[@zezaa98]

I'll add this 12 curl variations to my split. Thanks Jeff

[@mysteryupdates929]

Ace 🤣

[@kasutheg]

1. Squat + Variations 2. Deadlift 3. Bench Press 4. Pullup 5. Facepull 6. External Rotation 7. Lunge + Variations 8. Pushup 9. OHP 10. Lying Tricep Extension 11. Barbell Curl 12. Barbell Row

[@ernefazekas]

Thank you very much Jeff, you are always so informative and always have options and recommendations and reminders. I really like this video because it suits an all over body workout for someone like me who is short of time to just do a couple of body parts and spending long hours at the gym because I sure don't have time with everything else going on in my life!!

[@GUISNIP]

Great line up of basic must do’s… thanks again, coach!

[@corenko]

1. Facepulls 2. Pulls to the Face 3. Standing rear delt pulls That's it

[@chicken9865]

Dont forget reverse face pushes

[@30guarino]

You and Jesse should've have sang the '12 types of Exercises' like the '12 days of Christmas'......You know to go with the holidays

[@markdroege1774]

Great all around exercises for a great overall workout! Thanks Jeff!

[@yusefendure]

Great list, coach! Thank you.

[@KellySKline]

Love face pulls with TRX straps, pulling myself forward instead of pulling bands backwards.

[@buybuydandavis]

Tilting back to get the tension? Seems like a nice possibility off the chin-up bar.Probably a more appropriate tension curve too.

[@KellySKline]

@@buybuydandavis Yes, I try to angle myself at about 45 degrees leaning back and then pull myself forward so upper arm and rib cage are at 90 degrees and then upper arm and lower arm are also at 90 degrees. Still haven’t figured out the best way to rotate my wrists.

[@cimarronMC]

If you can't do any type of pull-up, do Lat pull-downs, not as effect athleticly but helps you develop that strength for your pullup.

[@huzaifaqader2273]

Ive seen people going full plates on lat pull downs and can barely do a perfect full pull up. Just trash 20 reps on them.

[@paulelverstone8677]

Superb because this is basically my entire workout. Each exercise to failure, one set, 30mins. Another 7mins of abwork (another of his workalong vids). Job done...

[@UgowestLx]

Thnx Jeff! How to perform exercises and your workouts videos are great and have been helping me alot.

[@marinechapssemperfiout9939]

You’re the best! Many thanks!

[@99Roma]

Hey Jeff, I'm curious to hear your thoughts on the knees over toes guy's program. The advanced progressions for some of the KOT exercises suggest that moving through deep ROM has benefits, as demonstrated in his videos (once you have progressed to this strength/ability level). What's your take from a physical therapy POV? Do these deep ROM exercises have the potential to fix joint (e.g., knee) trouble, etc.? Thanks.

[@brianbentz9143]

It’s good make sure you follow the principles of progression without pain.

[@RapFoLife]

absolutely

[@earthlingx5267]

in past squat vids, he debunked the myth that: "you should not let your knees go past your toes".. he said that forcing to achieve this unnatural joint position may ironically create more stress on the knee and/or hip joints..

[@jamiealexander6585]

Taking my workout to the next level thank you for the exercise breakdowns. Make everything count 2022!

[@1978nepenthe]

Been watching your videos for years now - I just wanted to thank you (and your crew, of course) for the help. I recently had several abdominal surgeries and a meniscus removal (partial) and I'm just starting to be able to lift again. I was quite the gym-rat in my twenties, but that was half my life ago and I could get away with half-assed techniques performed in utter ignorance at that time. These days, I don't have that luxury and your videos are instructive, encouraging, and I believe they help me to be safe - which is very much a requirement for me now. I just wanted to drop a line to thank you for doing what you do. It's much appreciated!👍🔥

[@greggandrew1001]

The deadlift is SO awesome this helped me get ripped in the 5 rep range, about 25-30 total reps , safety first perfect form, you can do nothing better than 30 high quality heavy weight deadlifts , every thing else is almost an accessory to the deadlift. I love too, the DB push press. This is an underrated exercise you see almost NO one in the gym do (except me :) ) . Also requires perfect form tight core, a beauty of an exercise, thanks Jeff

[@12InchesUnBuffed]

jeff the type of dude to do face pull and face push to prevent muscle imbalance.

[@janisaar000]

Found this video today, and decided to check out how my own excersise list compares to someone with knowledge and to my suprise i had 10/12 already on my workouts. Looking forward to add the face pull and rotator to my workouts! Thank you for making this kind of content to the community!

[@27smcginnis]

Great information, love the content. Was wondering where you would place the hip thrust. I have 2 slipped discs and hip impingement and have found that this exercise has reduced my lower back symptoms and is helping me increase my glute strength.

[@SanchoBohemian007]

No cap! Jeff. Thank you. I been putting all this twelve into my work outs during the week. Guess what! I went from doing zero pull ups to 3 sets of 5 ! In less than a month.

[@JohnSmithAnythingChannel]

How?!

[@Traviolie]

@@JohnSmithAnythingChannel add the bands to help assist.

[@willmcallister8464]

Thanks for the info on inguinal hernia. I was admitted to ER dept on Wednesday with it blown through & a pain I've never experienced in fact 10x worse than the appendectomy op I had a few years ago. They got my pain under control with morphine but now awaiting a mesh op but must admit find myself anxiety ridden but your vid gave me hope & I send you my thanks for this guys.

[@firstnamelastname6699]

🤞 hoping everything goes smooth for u, u got this 🤙

[@willmcallister8464]

@@firstnamelastname6699 Thanks mate, currently bricking it as way out of my comfort zone but hoping it gets resolved asap

[@matyaskvapil7674]

@@willmcallister8464 You'll be fine! :)

[@EmirUysal]

Love the intro, love this channel's particular sense of humour! Can't pay you back for what you let me gain Jeff. I mean figuratively, and literally. You're a legend.

[@myklkam]

Thanks Jeff, great advice as always muchly appreciated 👍

[@saimalianwer7740]

Forgot to do my facepulls last week & Jeff appeared and personally beat the shit out of me with both arms to prevent imbalance

[@frostedbutts4340]

That's nothing, he literally pulled my face right off

[@KingDoug]

Slightly surprised there wasn't a carry and a rotational core exercise to chalk off all the basic movement patterns - I'm going to take your point about push-ups and external rotation exercises though and chuck them into my current programme.

[@MVProfits]

I started focusing on rotational core exercises because of him... and it has worked, no doubt.

[@JohnSmithAnythingChannel]

I don't care if you're British or not. It's "program".

[@alliseeisW]

This is my favorite video of all videos on this channel. I watched all of Atlean X videos. I LOVE this content. Jeff is an amazing person and deserves the respect from all.

[@barratales8793]

Hey thanks for this one mate. Full knee reconstruction. This has given me some great new exercises that work the muscles I need without direct pain.

[@the_real_cookiez]

It is now January 1, 2022. My daily workout program consists of 49 must-do exercises. I now work out 25 hours a day. I am the epitome of human physique. Thanks Jeff!

[@hirugaeruwakadori6999]

Dips: "Am I a joke to you?"

[@GuerrillaNature]

Jeff: DIPends how you're being done. 😂

[@lucacrasuc5927]

@@GuerrillaNature😂

[@Rory626]

Great exercise but not essential. Easier gains from bench pressing and gentler on the shoulders

[@Will-ts5ij]

Dips are overrated. Good for triceps, chest only the lower part is being worked which is already the most developed in most trainees and front delta like bench press. Furthermore it puts a lot of strain on the elbows if you add weight and especially on the sternum. People that do calisthenics have good triceps because they do a ton of dips but their chest still is trash most of the time.

[@Amir-cl5wr]

Exactly

[@Gaibreel]

I love that you have physical therapy as your background. Makes me trust you above all other fitness KZbinrs

[@aleje5761]

Helped alot. Been looking for back lower,hip,tail bone area. Ty Jeff. Really appreciate it especially from a physical therapist standpoint.

[@hardvibes]

1:32 the trainer at my gym won't let me do this exercises because he says I could ruin the cushions of the bench (yes, even putting the heel of my gym shoe and protecting it with a piece of paper). Jesus.... the owner of the gym even has to complain when I replicate a kettle bell exercise you have in your own program (the fast exercise bending the knees every rep). I do it exactly as you say and he tells me I'm doing it wrong. Then I show him your clip and goes: ay, yes, but he's doing a variation of it. But that's what I'm doing, genius. Same goes for the rubber band exercise for the rotator cuff...a younger trainer tells me to grab and pull it rotating my fist 90 degrees outward instead of having the fist in a normal vertical position and pulling, like you show in your clip.

[@anakinl228]

Not subscribing or liking is killing your gains

[@xyomga]

I love this channel. Definitely one of my favorites

[@sapphireash01]

This video was sooooo helpful. Thank you!! I have knee and rotator cuff limitations and the various variations reallllly helped!!!!!

[@StrengthHacksCoaching]

Nice list Jeff I agree with all of those, although there is one you left out, this list should contain 13 exercises. Leg Curls are very important for preventing hamstring injury as well as building robust, resilient knees. If one only trains hamstrings through hip hinges, and neglects the knee flexion component of them, they will be sorry in the long run.

[@Roel93]

I can attest to that. I used to think that deadlift was enough for the hamstring until I got injured somewhere around the knee. Never had a knee injury again since I started curling these bad boys.

[@johannduplessis3467]

You can do a romanian or stiff legged deadlift to overload the hanstrings but if you have access to a gym then you should be doing some isolation exercise.

[@Roel93]

@@johannduplessis3467 What he's saying is that with the (Romanian/stiff legged) deadlift you're only doing the eccentric stretching of the hamstrings. You need to do some concentric flexing work as well to fully balance the posterior part of the leg out.

[@randuulatanuwe5745]

"You can take the lunch in any direction you want" M'kay 🤷

[@deepdeep46]

Great video simple and there’s always a variation to choose for all abilities and age this is pure gold well done my favourite of all your videos 👍

[@ibprofinnope8779]

I feel like this is incredibly nice information to give, especially the work on the backend. Thank you very much sir

[@omerturkoglu7002]

what the list actually should look like 1. Facepull 1:00 2. Facepull 2:12 3. Facepull 3:16 4. Facepull 4:15 5. Facepull 5:00 6. Facepull 6:10 7. Facepull 6:40 8. Facepull 7:55 9. Facepull 9:06 10. Facepull 10:30 11. Facepull 11:53 12. Facepull 12:49

[@AleQuag]

Next: how this 12 exercises are killing your gains.

[@maggiemay3017]

Ty for all these variations...

[@johnnytrayes4734]

Brilliant. The videos. The content. The quality. Simply excellent. Well done years of excellence

[@homayunarbabi537]

Back Squat 1:00 Deadlift 2:12 3. Bench Press 3:16 4. Pull Up 4:15 5. Facepull 5:00 6. External Rotation 6:10 7. Lunges 6:40 8. Push Up 7:55 9. Overhead Press 9:06 10. Lying Tricep Extension 10:30 11. BB Curl 11:53 12. BB Row 12:49

[@homayunarbabi537]

1:00 2:12 3:16 4:15 5:00 6:10 6:40 7:55 9:06 10:30 11:53 12:49

[@xXNikZz]

Jeff the type of guy to do face pulls.

[@thisismagacountry1318]

With dudes

[@KSquaredFitness]

Right on brother. Love have you are always providing valuable content 👊🏻

[@majorphenom1]

Great advice with plenty of alternatives ✅ It will be a great asset to my routine 🤸 Appreciate you sharing the knowledge 🙏🏾 Salute ✊🏾

[@davidwalsh9850]

I have been followed you for yrs and have had success following some of your professional advice. Keep up the great work.