Exercise Database

Medicine Ball Chest Pass

Steps : 1.) You can use either a partner or a wall in this exercise. 2.) Start off standing up straight with your feet shoulder width apart and an exercise in between your hands up against your chest. 3.) Extend through your elbow and push the medicine ball forward towards your partner or the wall. 4.) Receive the throw back with both of your hands at chest level and repeat for as many reps and sets as desired.

Single-Leg Wall Squat

The single-leg wall squat is an effective lower body exercise that targets the quadriceps, hamstrings, glutes, and stabilizing muscles of the hips and core. Begin by finding a clear wall space where you have enough room to perform the exercise. Stand with your back against the wall. Position your feet about hip-width apart and a few inches away from the wall. Your feet should be parallel to each other. Lift one foot off the ground and extend it forward, keeping your knee slightly bent. This will be your working leg for the exercise. Lean your back against the wall, ensuring that your spine is in a neutral position with your shoulders and hips in contact with the wall. Engage your core muscles to maintain stability throughout the exercise. This will help support your spine and prevent excessive arching or rounding of your lower back. Lowering Phase: Slowly lower your body down by bending your standing knee, keeping your working leg lifted off the ground. Lower yourself as far as you can comfortably go, aiming to create a 90-degree angle at your knee. Keep your torso upright and your chest lifted throughout the movement. Avoid leaning forward or allowing your knees to collapse inward. Press through your heel to push yourself back up to the starting position, straightening your standing leg. Focus on using the muscles of your quadriceps, hamstrings, and glutes to lift your body. Complete the desired number of repetitions on one leg before switching to the other leg.

Seated Box Jumps

Seated box jumps are an advanced plyometric exercise that requires explosive power and strength. They're particularly effective for athletes and individuals looking to improve their vertical jump and lower body explosiveness. Sit up tall with your chest lifted, shoulders back, and core engaged. Keep your arms relaxed by your sides or bent at the elbows for balance, whichever feels more comfortable for you. From the seated position, quickly swing your arms back behind you. Explosively drive through your legs, pushing off the ground to jump upwards. As you jump, swing your arms forward and upward to generate momentum. Aim to land softly on top of the box with both feet, ensuring your entire foot is on the box and your knees are slightly bent to absorb the impact. Focus on landing with control and stability, keeping your balance as you land on the box. Use your arms for balance as needed. Carefully step down from the box one foot at a time or both feet simultaneously, depending on your preference and comfort level. Ensure that you land softly and maintain control as you return to the starting seated position. 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.

Dumbbell Reverse Spider Curl

Steps : 1.) Start by holding a dumbbell in each hand, holding it with a reverse grip so that your palms are facing inward and position yourself lying face first on an inclined bench. 2.) Then extend your biceps down and out in front of you so that you are able to fully contract your muscles 3.) Contract your biceps and curl the weights up towards your shoulders, squeezing your muscles in the process and isolating the biceps 4.) Hold for a count when you reach the top position then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Dip

Steps : 1.) Start by sitting on an exercise ball and placing your hands on each side of the ball. 2.) Slowly, while maintaining your balance, lift your buttocks off of the ball, keeping your elbows tight at your sides. 3.) Bend at your elbows and perform a tricep dip, feeling a stretch and pull in your muscle. 4.) Return back to the starting position and repeat for as many reps and sets desired.

Stability Ball Chest Stretch

Steps : 1.) Start by positioning yourself next to an exercise ball in a kneeling position with one arm rested upon the ball and other keeping your body upright with hand firmly on the floor. 2.) Slowly lower your body towards the floor until you feel a stretch in your chest. 3.) Hold this position for 15 to 30 seconds and then return to the starting position. 4.) Repeat for as long and as many times as you desire.

Barbell Kneeling Jump Squat

Steps : 1.) To begin this exercise; start off in a kneeling position on the floor with a weighted barbell rested upon your shoulders. 2.) Lean back with your pelvis and let your butt touch your feet then explode forward and up with your hips with enough power that allows you to lift your feet up off of the floor and land flat. 3.) Then push your body up into a full standing position. 4.) Repeat this exercise for as many repetitions as needed. Tips : 1.) Make sure that you are doing the exercise with as much weight as you are able to handle.

Barbell Speed Squat

The barbell speed squat exercise is a version of the squat the uses an empty barbell and moves at a faster pace to help build speed and conditioning in the body. Steps : 1.) Start by placing your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward. 2.) Draw your abs in descend slowly by bending at the knees and hips and squatting towards the floor. 3.) Lower yourself as far as you can control without letting your body shift towards your toes. 4.) Pause in the downward position and slowly return upright to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Incline Fly (Stability Ball)

Steps : 1.) Start by setting up handles on two low pulley cable machines and placing a stability ball in between the machines. 2.) Grab onto the handles with a neutral, hammer grip, and sit down on the ball. 3.) Slowly walk your feet out in front of you so that your legs are extended out in front of you with knees bent and your back positioned on the middle of the ball. 4.) Raise the handles above your chest as this will be your starting position. 5.) Slowly lower the handles down to your sides, feeling a stretch in your chest and hold for a count. 6.) Return back up to the starting position and squeeze. 7.) Repeat for as many reps and sets as desired.

Trap Bar Lunges

The trap bar lunge is a variation of the traditional lunge exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core muscles for stability. Begin by loading the trap bar with an appropriate amount of weight on each side. Grasp the handles of the trap bar with a neutral grip (palms facing each other). Engage your core muscles by drawing your navel in towards your spine. Keep your chest up and your shoulders back to maintain proper posture throughout the movement. Take a large step forward with one foot, ensuring that your knee is aligned with your ankle and your thigh is parallel to the ground. Lower your body down towards the ground by bending both knees until your back knee is just above the floor. Keep your front knee tracking in line with your toes and avoid allowing it to collapse inward. Your back knee should be hovering just above the ground, with your weight evenly distributed between your front and back legs. Press through your front heel to drive yourself back up to the starting position. Focus on engaging the muscles of your front leg as you push back up to standing. Keep your chest up and your back straight throughout the movement to maintain proper alignment. After completing the desired number of repetitions on one side, switch legs and perform the exercise on the opposite side.

Standing Pelvic Tilt

Steps : 1.) Start by standing up straight with your feet shoulder width apart and then slowly bend through your knees. 2.) Slowly move your pelvis backward, pulling your navel in towards your spine, until you feel a stretch in your lower back. 3.) Repeat for as many reps as you desire.

Box Jump with Single-Leg Stabilization

Steps : 1.) Start off by standing on a plyo box or a bench, arms at your sides and feet together. 2.) Jump off of the platform and gently land on the ball of your foot. 3.) Hold the landing position and repeat, landing on opposite leg.

Alternating Reverse Hyper (Flat Bench)

Steps : 1.) Start by laying face down in a prone position on a bench with one foot touching the floor and the other leg raised. 2.) Once in position lift one leg up until you feel tension in your abs and glutes, hold for a count then return back to the starting position. 3.) Alternate with the opposite leg and repeat for as many reps and sets as desired.

Barbell Seated Front Raise

Steps : 1.) Start by sitting on the end of a flat bench with your feet together on the floor in front of you and a weighted barbell in your hands rested upon your knees. 2.) Slowly elevate the barbell up to shoulder level, squeezing on the way up and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and set as desired.

Kettlebell Seated Press

Steps : 1.) To begin this exercise; start off by sitting on the floor and spreading your legs out to each side. 2.) Clean press one kettlebell to your shoulder then press it up using the momentum from your shoulders until its overhead. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed and switch sides.

Dumbbell Incline Hammer Press (Stability Ball)

Steps : 1.) Begin by laying down on an exercise ball in an incline position with your feet flat on the floor and holding a dumbbell in both hands in a hammer grip with arms extended straight over your chest. 2.) Then slowly lower your arms until they are at about shoulder, keeping a 90-degree angle in your elbows until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Shrug (Supine)

Steps : 1.) Start by setting up a straight bar on a low pulley cable machine with your back flat on the floor, feet extended out towards the machine and holding the bar at waist level. 2.) Slowly while keeping your body still, shrug the bar up as high as you can, squeezing your shoulders and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Single-Leg Stride Jump

Steps : 1.) Start by standing to the side of a box with your inside foot on top it. 2.) Then quickly swing your arms upward and out as you push through your leg and jump as high as possible. 3.) Bring the opposite knee upward and then land in the same position as you have started. 4.) Repeat for as many reps and sets as you desire.