Exercise Database

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.

Warrior Pose

Steps : 1.) Start off with stepping laterally with your left leg until both legs are 3 feet apart. 2.) Then take your left leg at a 45-degree angle to your front foot and lunge into the right leg. 3.) Keep the left leg straight and turn your glutes and hips in the direction of the right and raise both arms overhead in a full extension. 4.) Hold this post for about 5 to 10 breaths and then switch sides.

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.

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.

Cable Rope Tricep Extension (Supine)

Steps : 1.) Start by setting up a rope attachment on a low pulley cable machine and laying on the floor with your head facing towards the machine and knees bent. 2.) Hold the rope with a neutral grip, keeping it close together, elevated behind your head as this will be your starting position. 3.) Slowly push the rope up and out in front of your body so that your arms are completely extended and squeeze your triceps. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

Dumbbell One-Arm Hammer Shoulder Press

Steps : 1.) Begin standing up straight with your feet shoulder width apart, holding a dumbbell in one arm at head level in a neutral grip so that your palms are facing in. 2.) Slowly elevate the dumbbell up and above your head while squeezing your shoulder. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Reverse Fly

Steps : 1.) Start by setting up an incline bench with your chest rested upon the bench with feet extended behind you, toes on the floor, holding a dumbbell in each hand, and arms rested down towards the floor. 2.) Slowly, using your shoulders, raise one of your arms up towards the ceiling, squeezing on the way up and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) 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.

Cable One-Arm Preacher Curl (Reverse)

Steps : 1.) Start by setting up either a handle on a low pulley cable machine and placing a preacher bench in front of the machine. 2.) Grab onto the handle with an overhand, reverse grip, then sit down on the bench with your forearm rested over the padding and feet flat on the floor in front of you. 3.) Keep your arm extended out in front of you then slowly curl the handle up towards your chest, isolating your bicep and squeeze. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Band Quad Stretch

Steps : 1.) Start by sitting on the ground and looping a band, rope or belt around one foot. 2.) Twist your body over to your stomach and lay flat face down on the floor and flex the knee with the band wrapped around it, keeping the other fully extended behind you. 3.) By pulling on the band, your hip and knee should come up off of the floor creating tension in your quads and hip flexors. 4.) Hold this stretch for 15 to 30 seconds and return to the starting position. 5.) Repeat for as many reps, sets and however long you desire.

Dumbbell Preacher Curl (Stability Ball)

Steps : 1.) Start by laying in a prone position over a stability ball with your chest rested firmly on top of the ball and each hand gripping a dumbbell in front of you. 2.) Slowly lift the dumbbells up to your chest, isolating the bicep, until you feel a tension and hold this position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

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.

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.

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.

Kneeling Side Bend

Steps : 1.) Start on your knees with your glutes off of your heels, keeping your spine erect in the process. 2.) Keeping your hips stabilized reach down to your right with your right hand coming to a side bend. 3.) Take the opposite arm and raise it over your head and reach out with your fingertips. 4.) Hold this position for 3 to 5 breaths and repeat on the opposite side.

Downward Facing Puppy Dog

Steps : 1.) Begin by kneeling on an exercise mat with your legs shoulder-width apart. As you do this, position your hands forward while lowering your head towards the floor. 2.) Keep your knees underneath your hips at all times so that your buttocks is raised high in the air. 3.) Relax an extend back through the hips and low back, holding this position for 5 to 10 long, slow breaths. 4.) Return back to the starting position and repeat.

Decline Bench Cable Crunch

Steps : 1.) Start by placing a decline bench with the lower end facing the base of a low pulley cable machine with a rope extension attached to the machine. 2.) Lay down with your back flat on the bench with your head on the lower end and hold the rope by the side of your head. 3.) Use your ab muscles and pull your body up off of the bench and crunch up as far as you can until you feel a stretch in your lower abs. 4.) Slowly return back to the starting position and repeat for as many reps and sets as desired.