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I am always going to have more ideas for exercises than I will have time with my clients.
But regardless of who you are there are non-negotiable training capacities that every single person will benefit from. That is things every trainee probably should be doing:
Throwing
Push ups: double arm, dips, pikes
Swing your arms
Squatting : both single leg and double leg
Picking things off the floor: either by squatting or hingeing
Jumping
Rotating your spine
Rotating your hips
Rotating your shoulders
Hanging
Bending, rounding and straightening your back
Hopping
Pushing objects to move them by overcoming inertia
Carrying objects for distance
These are things that can be scaled up in difficulty or intensity or scaled down to suit beginners or achy joints.
This list is purposefully vague because it can be tweaked to suit your capacity or goals.
But what makes it, in my opinion,non-negotiable is the basic capacities it gives you in terms of adaptations and training outcomes.
There are optional nice things I’ve left out like muscle ups, deadlifts, glute hams, single arm push ups, bicep curls, shrugs, rows and a whole list of moves. It’s not that they are not useful. They are very useful and in some cases in non-negotiable. But for a start, the above covers all the major joint and muscle groups to get things rolling.