I have detailed lists of muscular and functional exercises that you may consider attempting below. Only attempt exercises based on your level. Determine level through muscular and functional tests.
These simple tests helps you determine if something is limited to your body. This limitation may cause physical issues especially if you try advanced exercises. In other words if you lack mobility, balance, strength, or endurance trying some exercises can do more harm than good. Examples: If you do not have good overhead mobility and strength you may develop shoulder issues from performing a shoulder press. If you lack calf mobility performing a deep squat may strain your knee. If you lack spinal stability performing a deadlift could cause a low back strain.
The Muscular Fit Test Program helps you understand your muscular ability (strength and endurance). This will help you determine what muscular fitness exercises are right for you (see beginner, intermediate, or advanced muscular exercise list).
The Functional Fit Test Program helps you understand if you have the ability to perform functional exercises safely and efficiently. It will also help you determine if it is safe to perform demanding competitive lifts and challenging functional exercises like the KettleBell Swing and Farmer's Walk (beginner, intermediate, or advanced functional exercise list).
From the test results you can determine what muscular and functional fitness exercises you should attempt: beginner-green (for those just starting or who had difficulty doing some of the tests), intermediate-orange (for those who could do all the tests properly without pain but did not meet the benchmarks), or advanced-red (for those who could do all the tests properly without pain and met or surpassed the benchmarks). I would only suggest doing the 4 and 5 Star Rated Exercises.
Master Functional Training Exercise List
Master Muscular Training Exercise List
Certain basic, important, foundational exercises will be highlighted in our newsletter. See below for past exercises.
Athletic Injury Prevention Series
Does Strength and Conditioning Prevent Sports Injuries
Does Strength Training Increase Performence in Sports
Do You Need to Stretch Before or After Sports
Do Runners and Athletes Who Run Need to Strengthen their Legs
Athletic Training Exercise Series
Athletic Training Exercises Introduction
Calf Raises to help Treat Plantarfascitis
Ankle Inversion/Eversion for Ankle Sprains
LANDMINE / ANTI-ROTATION TRAINING
Fitness Exercise Series
Difference between Walking and Running Calories and Mets
Stability Ball Hamstring Curls
At Home Exercise Series