1) Heavy carry-
This is by far the best thing you can do for strength and conditioning. This ‘umbrella’ of exercises could be any thing from a bear hug carry for time and distance, keg carry, waiters walk, zercher, off set carry, shouldered, Yoke, lapped… mix it up and yield amazing results.
2) HAKS- (Heavy Arse Kettlebell Swings!)
Simply awesome for developing hip power. Use for everything from rehabilitation to maximal power development.
3) Sled push/pull
Using your entire body to push something or pull something can not be overstated. This is a very important movement pattern yielding awesome returns on your efforts.
Great posterior strength developer. Try getting imaginative and move away from the bar every now and again and try a tyre flip, trap bar, kettlebells, sandbag… just pick something heavy up and put it down again!
Not only great for developing functional strength but awesome for highlighting deficiencies and improving mobility.
6) Front squat push press-
I couldn’t decide whether a push press or front squat should make number 6… so I added both! For an even better stimulus try the kettlebell (KSP) or dumbell (DSP) front squat push press, harder to rack which means your core has to work even harder to keep you upright.