Celebrating the Best of 2024: Our Favorite Movements & Methods
As we close the chapter on another incredible year, let’s skip the usual “set your goals” or “lessons learned” narrative. Those are valuable, but this time, I want to share something different: our favorite body part movements and training methods from 2024. These are the ones that brought the biggest wins—improved mobility, greater strength, lean mass gains, and even weight loss.
No matter your goals for the coming year, these movements and methods can help you level up your training and physique.
1. Best for Mobility: Lower Body + Upper Body Combo
These dynamic stretches hit our “must-do” list for good reason. Not only do they improve hip mobility, but the added reach and rotation engages the thoracic spine for enhanced full body mobility.
How to Do It
Check these videos out:
- Beginner: Glute Bridge with Thoracic Rotational Reach
- Intermediate: Bear Squat, Lunge, Thoracic Rotation with Reach
- Advanced: Bear Kick-Thru Bridge with Reach
Programming Tips
- When: Pre-session or as part of a mobility-focused workout.
- Reps/Sets: 6-8 transitions per side, 2-3 sets.
- Rest: 30-60 seconds between sets.
Why we Love It
Perfect for warm-ups or active recovery, this movement boosts hip and spine function—critical for everything from squats to running.
2. Best for Strength: Dead Stop Deadlifts
There’s nothing like removing momentum to build raw power. This year, dead stop deadlifts became our go-to for reinforcing proper form and maximizing strength.
How to Do It
- After each rep, let the bar or bells settle completely on the floor.
- Reset your position and brace before initiating the next lift.
- Video: Dead Stop Deadlifts
Programming Tips
- When: Intra-session as a main strength lift.
- Reps/Sets: 3-5 reps, 3-6 sets at 70-85% of your 1RM.
- Rest: 2-3 minutes between sets.
Why we Love It
This method eliminates bad habits, helps prevent injury, and pushes strength gains through the roof and the whole body has to be engaged, making it a great move to ignite all your musculature.
3. Best for Building Lean Mass: 6-12-25 Method
This tri-set method kept me hooked for hypertrophy. The mix of rep ranges hits multiple muscle fibers, creating the perfect storm for growth.
How It Works
- Perform 6 heavy reps of a compound lift.
- Immediately follow with 12 moderate reps of a secondary movement.
- Finish with 25 high-rep burnout reps of an isolation exercise.
Example for Legs
- 6 reps: Back Squat
- 12 reps: Bulgarian Split Squat
- 25 reps: Leg Extensions
- Or check out this Hamstring Focused 6-12-25
Programming Tips
- When: Intra-session as a hypertrophy block or accessory set.
- Reps/Sets: Complete 3-4 tri-sets.
- Rest: 2 minutes between tri-sets.
Why we Love It
It’s efficient, brutal, and delivers serious muscle-building results.
4. Best for Fat Loss: Loaded Carries
Want to torch calories while building functional strength? Loaded carries took the crown for us in 2024.
How to Do It
- Pick up a heavy object (kettlebells, dumbbells, sandbags, farmers handles, etc.).
- Walk with it for a set distance or time while maintaining tension, good posture, and quality movement.
Variations
- Farmer’s Carry
- Suitcase Carry (one side only)
- Overhead Carry
- Zercher/Sandbag Carry
- Chaos Carry
- Yoke Carry
Programming Tips
- When: Intra-session or as a finisher.
- Distance/Time: 30-50 meters or 20-60 seconds.
- Sets: 3-4 with 60-120 seconds rest between.
Why we Love It
This method works nearly every muscle in your body while boosting your metabolism. Plus, it translates to real-world strength.
5. Best for Muscular Endurance: Density Sets
Density sets are excellent for building muscular endurance as they maximize time under tension within a fixed timeframe, challenging the muscles to work efficiently under fatigue. They improve work capacity and boost stamina, making them ideal for accessory movements and finishing touches in a workout.
How to do it
- Set a Timer: Choose a time frame, typically 2-5 minutes.
- Pick the Right Load: Use a moderate weight/resistance that allows consistent reps without failure early on.
- Structure Rest: Incorporate brief rest periods (e.g., 10-15 seconds) between mini-sets to maintain quality.
- Track Progress: Gradually aim for more total reps or increase the resistance over time.
- Video: Triceps 2 minute Density Set
Programming Tips
- When: Post-session or as a finisher for added volume and muscular endurance.
- Time/Reps: 2-5 minutes is plenty.
- Sets: 1-3
- Rest: Small intra-set rest breaks of 10-15 seconds, 2 minute rest between sets if multiple are done.
Why we Love it
They provide a final push to targeted muscle groups without compromising the main lifts or energy for earlier movements helping to add volume without sacrificing technique or energy for main movements.
6. Best for Conditioning: Medley Training
Medleys that incorporate multiple movements—like transitioning from an overhead press to pull-ups to a carry—are highly effective for building conditioning and work capacity. They challenge multiple energy systems, improve cardiovascular endurance, and simulate the demands of real-world, functional movement patterns.
How to Do It
- Choose 3-4 Movements: Combine exercises that target different muscle groups (e.g., press, pull, carry).
- Set a Timer: Work for a fixed duration, typically 3-10 minutes.
- Pick the Right Load: Use moderate weights or scaling to maintain intensity without complete fatigue early on.
- Minimize Rest: Keep transitions between exercises quick to maintain heart rate
Programming Tips
- When: Incorporate as a finisher or standalone conditioning block.
- Duration: 3-10 minutes of continuous work.
- Sets: 1-3 rounds depending on session focus.
- Rest: 2-3 minutes between rounds if repeated.
- Read more in this article: Strongman Medley Training for Ultimate Fitness - Muscle & Fitness
Example Medley
- Overhead Dumbbell Press (8-10 reps)
- Pull-Ups or Band-Assisted Pull-Ups (AMRAP)
- Farmer’s Carry with Dumbbells or Kettlebells (50-100 feet)
- Repeat as many rounds as possible (AMRAP) in 10 minutes.
Why We Love It
Medleys push your limits by engaging multiple muscle groups and energy systems, building resilience and stamina in a time-efficient way. They're dynamic, versatile, and create a challenging, fun workout that leaves you feeling accomplished.
7. Best for Core: Copenhagen Knee Plank with Powell Raise
This exercise is an all-in-one challenge for your lateral chain, posterior chain, and anterior chain.
How to Do It
- Set up in a side plank with your top knee supported on a bench or box.
- Hold a dumbbell in your top hand and perform a Powell raise (front-to-side raise).
- Video: Copenhagen Knee Plank with Powell Raise
Programming Tips
- When: Pre-session for activation or intra-session as a core accessory.
- Time/Reps: 20-30 seconds per side (static plank) or 8-12 Powell raises.
- Sets: 2-3 per side.
- Rest: 60-90 seconds between sides.
Why we Love It
This move builds core stability, shoulder strength, and hip control all at once—perfect for total-body stability.
8. Best for Recovery: Parasympathetic Breathing Post-Workout
Recovery starts the moment your workout ends, and nothing worked better for me than post-session parasympathetic breathing.
How to Do It
- Lie on your back with your legs elevated.
- Place one hand on your chest and one on your belly.
- Breathe in for 4 seconds, hold for 4 seconds, and exhale for 8 seconds.
- Video: Recovery • Instagram
Programming Tips
- When: Post-session.
- Time: 2-5 minutes.
- Goal: Aim to feel your heart rate slow and your body relax.
Why I Love It
This technique helps shift your nervous system into recovery mode, speeding up muscle repair and reducing stress.
Your Turn for 2025
These movements and methods helped us crush my goals in 2024. Whether you’re looking to move better, lift heavier, build muscle, or lose weight, these tools are here to support your journey.
Try incorporating one or two into your routine—and let’s make 2025 a year of growth, strength, and progress.
Here’s to crushing new goals, celebrating progress, and making 2025 your strongest year yet. We’re here to support you every step of the way!
Stay strong,
Dan & Tasha
Ideal Strength
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