Exercise Database

Barbell 1/4 Squat

Steps : 1.) Start by setting up a barbell with the amount of weight that you would like to perform for this exercise and placing it on your shoulder blades just as if you were to be performing a squat. 2.) Place your hands in a shoulder width overhand grip and keep your knees slightly bent. 3.) Slowly lower and squat yourself down towards the ground about 6 to 12 inches and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Standing Opposition Reach

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides. 2.) Keeping your abs engaged, extend one leg straight out behind you stopping when your hips are fully extended and reach out with your opposite arm at the same time. 3.) Maintain your balance and hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat with the opposite leg and arm for as many reps and sets as desired.

Stability Ball Neck Extension

Steps : 1.) Begin by sitting on a stability ball keeping your back straight up and feet flat on the floor. 2.) Take your hands and grip the sides of the exercise ball allowing your shoulders to slide down. 3.) From there slowly roll your head back until you start to feel a stretch. 4.) Hold onto this position for 15 to 30 seconds and repeat for as many times as you would like.

Barbell Hang Clean Below the Knees

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Lift the bar up so that it is slightly below your knees, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) After performing this motion, flex your elbows up and out bringing your body down and the barbell up towards your shoulders. 4.) You will have the bar positioned in a front squat position with your elbows pointing out securing the barbell in place. 5.) Once in position lower your body to a bottom squat position to ease the tension and recovery process of the previous motion. 6.) Keep your knees bent and torso upright to help support the weight. 7.) Slowly and safely lower the weight back down to the starting position and repeat for as many reps and sets as desired.

Barbell Jefferson Squat

The barbell jefferson squat is a rarely used exercise but it is one of the best to help build and shape the inner thighs. Steps : 1.) Start off by placing a barbell between your legs so it is perpendicular to your feet. 2.) Grasp the barbell with one hand in front of you and one hand behind you with an overhand grip. 3.) Squat down so your thighs are parallel to the floor slowly lift the weight up between your legs as you stand. 4.) Slowly return to a starting position just above the floor. 5.) Repeat for as many reps and sets as desired.

Barbell Alternating Press

Steps : 1.) Begin by standing up straight with your feet shoulder width apart, holding a weighted barbell at waist level with an overhand grip. 2.) Then push the barbell up and above your head so that your arms are fully extended. 3.) Slowly lower the bar towards your upper chest so that it is almost touching, then immediately push it back up to the starting position. 4.) As soon as you reach this position, lower the bar back down behind your neck and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Triangle Pose

Steps : 1.) Start off by standing up straight and keeping your spine erect. 2.) Step laterally with your left foot until your feet are about 3 feet apart and keep your left foot at a 90 degree angle to the front foot. 3.) Take your right foot and turn it to the front, lifting your arms to shoulder level and side bending to the right. 4.) Reach up with your left hand while your right hand rests on your right foot, creating a vertical line from the top of your left hand to your right foot. 5.) Hold this position for 5 to 10 breaths and return back to the starting position.

Barbell Decline Bench Lunge

Steps : 1.) Start by setting up a decline bench in front of you, placing your right foot on the bench, keeping your leg extended and holding a weighted barbell on your shoulder blades. 2.) Then slowly, while keeping your balance, squat down so that you feel a stretch in your quads, holding for a count then return back up to the starting position. 3.) Repeat for as many reps and sets as desired.

Smith Machine Decline Bench Press (Reverse Grip)

Steps : 1.) Begin by setting up a smith machine with the amount of weight that you want to use to perform the exercise. 2.) Place a decline bench underneath the bar and lay down with your back flat on the bench and feet out in front of you either on the floor or underneath rests. 3.) Grab the bar with an underhand, reverse grip, keeping your hands about a foot apart and release the weight from the rack. 4.) Slowly lower the bar towards your chest, feeling a stretch, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Press (Reverse Grip)

Steps : 1.) Start by laying with your back flat on a flat bench holding a dumbbell in one hand with a reverse grip so that your palms are facing in and towards you. 2.) Slowly press the dumbbell up towards the ceiling and squeeze your chest. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Incline Fly (Stability Ball)

Steps : 1.) Start off by laying on an exercise ball in an incline position, with your feet flat on the floor, both hands holding a dumbbells and arms extended over your chest. 2.) Keeping your elbow slightly bent, lower the weights down until they are about chest level and hold. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Stability Ball Lat Stretch

Steps : 1.) Begin by kneeling down with one arm upon an exercise ball and the other hand placed upon the floor. 2.) Then, when in place, start to rotate the shoulder and pushing up on your lower back so that a stretch in your back and shoulders is felt. 3.) Hold this position for 15 to 30 seconds and repeat with the other arm.

Seated Hamstring and Calf Stretch

Steps : 1.) Start by placing either a belt, rope or band around one foot then extend both of your legs straight out in front of you. 2.) Then lean forward slightly and pull back on the belt to draw the toes of your foot backwards until you feel a stretch on your hamstrings. 3.) Hold onto this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps, sets and duration as desired.

Lateral Box Jump Overs

Lateral box jump overs are a challenging exercise that requires coordination, strength, and agility. Focus on controlled movements and proper form to maximize effectiveness and minimize the risk of injury. Stand beside the box with your feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged throughout the movement. Start by bending your knees and lowering your hips into a partial squat position. Jump sideways explosively on top of the box, using your arms to generate momentum. Tap the top of the box with both feet before landing softly on the ground on the opposite side. Immediately jump back in the opposite direction, clearing the box once again. Continue jumping back and forth over the box in a lateral motion, maintaining a steady rhythm. Start with a manageable number of repetitions and sets based on your fitness level. As you become more proficient, you can increase the number of repetitions and sets.

One-Knee to Chest (Supine)

Steps : 1.) Start by laying with your back (supine) on the floor and your hands extended out to your sides. 2.) Raise your legs up at a 90-degree angle with your knees slightly bent. 3.) After you get into position, extend one leg out straight in front of you and bring the other knee to your chest while at the same time lifting your hips and glutes off of the floor. 4.) Return back to the starting position and repeat with the opposite leg. 5.) Repeat for as many reps and sets as desired.

Stability Ball Hamstring Contract Relax

Steps : 1.) Start by standing straight up with your arms on your chest and one leg extended down with your heel on either an exercise ball or bench. 2.) Take your hands and then push down on your inner thighs feeling a stretch and hold for about 15 to 30 seconds. 3.) Release the tension and then extend your hamstring by pushing your heel onto the bench or exercise ball and hold for 15 to 30 seconds. 4.) Return back to the starting position and repeat with opposite leg.

Dumbbell Seated Alternating Bicep Curl (Stability Ball)

Steps : 1.)Begin by sitting on a stability ball, holding a dumbbell in each hand while keeping both feet flat on the floor. 2.) Slowly lift one dumbbell towards your shoulder, making sure to isolate the bicep and squeeze your muscle. 3.) Stop at chest level and then return back to the starting position, repeating with the opposite arm, and then alternating between the two.

Inline Skating

Inline skating is a sport that helps tone your body, build a strong core and muscles, burn calories, increases endurance and stamina as well as improve coordination and balance.