Exercise Database

Bench Calf Stretch

Steps : 1.) Start by placing a bench, step or platform in front of your body then taking your right heel and placing it on top of the platform. 2.) Lean forward with your upper body and grab onto your right toe with your right hand, keeping your left leg bent behind you and straight. 3.) Take your left hand, place it on your left thigh to help support the extra weight placed upon your left leg. 4.) Keep pulling your toes until you feel a stretch in your calf then hold this position for 15 to 30 seconds. 5.) Return back to the starting position and repeat for as many reps, sets and however long you desire.

Medicine Ball Decline Two-Arm Overhead Throw

Steps : 1.) Start by laying on a decline bench with your back on the bench and feet in the foot rests, holding a ball in both hands extended behind your head. 2.) Forcefully come up through your shoulders, in a sit up motion, and throw the ball directly in front of you as if you were going for a maximum distance. 3.) Bounce the ball off a wall back to you and repeat or have a partner catch and bring the ball back to you for as many reps and set as desired.

Stability Ball Weighted Hyperextension

Steps : 1.) To begin this exercise; start off by lying face down on an exercise ball with your chest pressing up against it. 2.) Take a weight plate and grip it tightly holding it out slightly in front of your chest. 3.) Using your lower back and pelvis, raise your chest up off of the ball and hold tightly for a few seconds as you reach the top position. 4.) Then lower your chest back down towards the ball in the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Band Seated Calf Stretch

Steps : 1.) Start by sitting up straight with your legs extended out in front of you. 2.) Slowly bend one knee back toward you and placing your foot on the floor to stabilize your body. 3.) With the other leg keep it extended and flex your ankle so that the toes are pointed in towards your body. 4.) Either using an exercise band, towel, belt or even your own hand pull your toes towards you until you feel a stretch in your calves and hold this position for 15 to 30 seconds. 5.) Return to the starting position and repeat for as many reps, sets and duration as desired.

Stability Ball Calf Raise

Steps : 1.) Start setting up an exercise ball on the wall, resting your chest up against the ball with dumbbells at your sides and feet close together. 2.) This will be your starting position. 3.) Slowly walk your feet backward so that your legs are extended behind you and chest is still positioned up against the ball. 4.) Raise your heels up off of the floor as far as possible, rolling the ball up the wall slightly, squeezing your calves and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Band Sit-Up

Steps : 1.) To begin this exercise; take the exercise bands and wrap them around the base of the bench. 2.) Lay down with your back flat on the bench, holding onto the bands. 3.) Then curl up your body, holding the bands, so that your chest is as close to your abdominals as possible. 4.) Squeeze and hold your abs tightly for a few seconds the return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Warrior 2 Pose

Steps : 1.) Begin by laterally stepping with your left leg until both legs are about 3 feet apart from each other. 2.) Then lunge into the right leg to about a 90-degree angle at the joint keeping your left leg straight. 3.) Extend both of your arms straight out so that they are horizontal along the shoulder line. 4.) Hold this position for 5 to 15 seconds, return back to the starting position, alternate sides and repeat.

Weighted Box Jump

Performing weighted box jumps adds an extra challenge to the exercise, increasing the resistance and intensity of the movement. In regard to using weight, the following can be used to perform the movement: a weighted vest, weight plates or dumbbells. Stand facing the box with your feet shoulder-width apart and toes pointed forward. Hold the weight securely in your hands, either in front of your body or at your sides. Keep your chest up, shoulders back, and core engaged throughout the movement. Bend your knees and lower your hips into a partial squat position. Explosively push off the ground with both feet, jumping upward onto the top of the box while holding or wearing the weight. Swing your arms to generate momentum and propel yourself upward. Land softly on 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 maintaining balance and stability upon landing. Engage your core and stabilizing muscles to control the movement. Carefully step down from the box with control, returning to the starting position while still holding the weight.

Stability Ball Head Tilt

Steps : 1.) Start by sitting on either an exercise ball or bench, keeping your spine straight and knees bent. 2.) Tilt your head in one direction and squeeze back with your shoulders feeling a stretch from your blade down to your lower back. 3.) Hold for a few seconds and repeat in the opposite direction

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.

Barbell Hang Snatch

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.) Bring the bar to about mid thigh level, 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.) Moving your feet into the receiving position, pull yourself below the bar as you elevate it overhead making sure that you receive the bar as low as possible and extend your arms up fully over your body. 4.) Make sure that you have a balanced standing position and hold for a count, then slowly and under control lower the bar back to the ground. 5.) Repeat for as many reps and sets as desired.

Seated Trunk Rotation

Steps : 1.) Start by sitting in a chair so that your back is straight, feet are planted on the floor, and your hands behind your head with fingers interlaced. 2.) Slowly twist your upper body, through your hips, to one side as far as you can so that the opposite side elbow touches the knee of the leg you are stretching down towards until you feel a stretch in your back. 3.) Hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps and as long as you desire.

Seated Wide Angle Pose

Steps : 1.) Start by sitting on the ground with your legs out to the sides in a 90-degree angle, knees and toes pointing straight up. 2.) Take your right hand and place it upon your right thigh, then inhale and raise your left arm up and curve it over the right so it create a "C" over the right side of your body. 3.) Keeping your left arm and shoulder in the same plane as your right, start to slide your right hand down your leg, holding this position for a few seconds. 4.) Twist your hips towards the floor and lower your left hand towards your right foot and grasp the foot with both hands. 5.) Hold this position for a few seconds and then walk your hands towards the center of your spread legs keeping the stretch in tact and switch over to the opposite leg.

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.

Stability Ball Neck Flexion

Steps : 1.) Begin by sitting on a stability ball, allowing your spine to stretch out and align straight, and keep your feet flat on the floor. 2.) Take your hands and grip the sides of the exercise ball, retract your shoulders and tuck in your chin. 3.) Then roll your head forward until your chin touches your chest and hold for 15 to 30 seconds. 4.) Repeat for as many times as you would like.

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.

Kettlebell Snatch

Steps : 1.) To begin this exercise; start off by holding two kettlebells at knee level. 2.) Bend slightly at your knees and swing the kettlebells between your legs then drive up with your torso until they are overhead pressed. 3.) Hold onto this position for a few seconds then return back to the starting point. 4.) Repeat this exercise for as many repetitions as needed

Dumbbell Lateral Raise (Stability Ball)

Steps : 1.) Start by sitting upright on a stability ball, holding a dumbbell in each hand hanging down by your sides. 2.) Then laterally lift up both arms to about shoulder height, feeling tension in your shoulders and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.