High Bench Step up with shoulder Press followed by a Reverse Lunge
Now this exercise is not for beginners who have yet to master a reverse lunge, but once a person can do a step up and a reverse lunge, this exercise will jack up a person’s heart rate. It’s great for legs, shoulders and incorporates two great single-leg exercises.
I like this exercise because it can be taught relatively quickly and incorporates your hips, requires core stabilization and jacks up your heart rate.
KB Clean with Front Squat
I like to break this movement down into two movements because it’s like doing a deadlift/clean with another front squat. Again, I like this movement because you can scale this movement down by going slower and focusing on the form used, but will still provide a great total body movement, where you incorporate the hip hinge and a full squat movement.
KB Piston Rows
This movement I got from Mike Mahler and is great at working the rhomboids and middle traps although I’ve used it as a burn out set for the brachialis muscle and as a burn out for glute stabilization. Seriously, if you’re doing this movement correctly and it’s at the end of a hip dominant workout, this will put the final nail in the coffin. It will also jack up your heart rate. If you combine this with the next movement, backwards running, you would have effectively.