Exercise Database

Camel Pose

Steps : 1.) Start off by sitting on your knees without placing your glutes on your heels. 2.) Take the palms of your hands and place them on the upper hamstrings, arch back your shoulder blades and press your hips forward. 3.) Maintain this position for up to 5 breaths and then release. 4.) Return back to the starting position and repeat.

Barbell Squat to Upright Row

Steps : 1.) Start by standing up straight with your feet shoulder width apart, knees slightly bent and holding a barbell at your thighs with your palms facing down in a narrow grip position. 2.) Slowly squat down under control keeping your knees bent over your toes at the same time pulling the barbell up to about sternum height until you feel a squeeze in your thighs, glutes and shoulders. 3.) Then squat back up to the starting position and repeat for as many reps and sets as desired.

Barbell Rack Delivery

Steps : 1.) To begin this exercise; start off holding a weighted barbell palms down parallel with your torso. 2.) Then with a thrust of motion rotate the elbows around the bar pushing it up towards your shoulders with assistance from your forearms. 3.) Keep the bar as close to the body as possible as you perform this movement and make sure that you use your shoulders as a resting spot for the barbell. 4.) Return the barbell down slowly to its resting position at the torso. 5.) Repeat this exercise for as many repetitions as needed.

Barbell Jerk

Steps : 1.) To begin this exercise; start off bringing yourself up as you would as in a normal jerk by standing up straight with the weighted barbell resting upon your shoulders and palms. 2.) Dip your knees a bit and use your momentum to overhead press the barbell above your head. 3.) Return back to the starting position 4.) Repeat this exercise for as many repetitions as needed

Stability Ball Back Stretch

Steps : 1.) Sit on a stability ball and lie face up on it with your knees bent and feet on the floor. 2.) Extend your body and relax your back on the ball, easing your arms behind your head. 3.) Hold this position for 1 to 3 minutes to allow your muscles to relax and stretch. 4.) Return back to the starting position.

Stability Ball Balance

Steps : 1.) Start by laying face down on top of an exercise ball with your waist resting on the top of the ball. 2.) Once in position roll your body forward with your hands and lift your legs up in the air. 3.) Hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps and sets as desired.

Kettlebell Hang Clean

Steps : 1.) To begin this exercise; take a kettlebell in one hand and stand upright with the kettlebell next to your side. 2.) Take the kettlebell and swing it back then raise it to shoulder level. 3.) Repeat this exercise for as many repetitions as needed.

Crescent Moon Pose

Steps : 1.) Start off by kneeling forward on one knee and stepping forward with the opposite leg, touching the floor with your fingertips and bringing your hips up. 2.) As you ease into this position, let the muscles relax and bring your hands to your front knee. 3.) Gaining your balance, reach your arms out forward, crossing your fingers and then lift your upper body and hands up towards the sky. 4.) While your upper body is shifting upward, move your hips closer towards the floor. Take your spine and shoulders and arch them back dropping your head and stretching your chin up. 5.) Hold this position for 5 to 10 seconds and then release back to the starting position.

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.

Barbell Snatch Pull

Steps : 1.) Start with a weighted barbell on the floor close to your shins, bent down at your hips keeping your back straight, head facing forward and holding it with a wide grip. 2.) Quickly drive through your heels and pull up while extending your knees. 3.) As the bar reaches your thigh, extend through your hips and in a jumping motion accelerate through your hips and move the bar upward towards your chest. 4.) Do not pull through your arms as with the second pull the bar should be extended up and your body fully extended. 5.) Return back to the starting position and repeat for as many reps and sets as desired.

Bench Leg and Hip Stretch

Steps : 1.) Start by sitting upright on a bench with your feet flat on the floor and holding onto the sides of the bench with your hands. 2.) Slowly raise one leg off of the floor and then extend your leg. 3.) Next, move the leg outward towards, performing hip abduction, as far as you can and hold for a few seconds before bringing it back to the center and back down. 4.) Repeat for as many reps and how long as you desire.

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.

Dumbbell Reverse Preacher Curl

Steps : 1.) Start oby sitting on a preacher bench with your upper arms resting upon the padding and holding a dumbbell in each hand with a reverse grip. 2.) Slowly raise the dumbbells up towards your shoulders, squeezing in your forearms and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

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.

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.

Hero Pose

Steps : 1.) Begin by kneeling on the floor with your knees close together and your feet wide apart. 2.) Place your hands on the soles of your feet and lift up from your pubic bone and back towards the ceiling. 3.) Hold this position for a few seconds and return back to the starting position.

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.