"When used with dumbbells or kettlebells as a progression leading into barbell front squats, front squats challenge lower body strength, isolating the quadriceps," adds Nobbe.
"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.
The Bulgarian split squat (RFESS) is a difficult exercise that requires a split stance with your back foot on a bench or step. Drop into a lunge with your front knee aligned with your ankle.
"The kettlebell swing is excellent for improving posterior (backside) chain power and strength," adds Nobbe. "Due to the dynamic nature of the exercise, kettlebell swings are great for increasing our energy expenditure and burning extra calories during a workout."
A barbell hip thrust is the best glute-building strength activity. Just as the squat is the go-to leg strength exercise, the hip thrust is the hip strength exercise, enabling you to weight the action to boost intensity.
"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.
"The reverse crunch emphasizes the eccentric (lowering) portion of the movement, improving core strength and lean muscle mass quicker," he adds. "
The side plank with hip drop is my go-to activity for improving the lateral core and altering lateral abdominal motions in training. Nobbe claims if you master this technique, you'll gain core lean muscle mass.