Exercise Database

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.

Dumbbell Seated One-Arm Front Raise

Steps : 1.) Start by sitting up straight at the end of a flat bench with your feet shoulder width apart, holding a dumbbell in one hand with an overhand grip at your side. 2.) Slowly elevate your arm up towards the ceiling, squeezing your shoulder and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets 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.

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 One-Arm Side Deadlift

The barbell one arm side deadlift is an advanced exercise that works most of the muscles in the body and helps develop overall strength. Steps : 1.) Start by standing beside a barbell placed on the floor and grabbing the bar with an overhand grip in the center. 2.) Crouching down as if your were performing a squat, bend down so your thighs are parallel with the floor. 3.) Extend your legs slowly as you straighten your body up, drawing in your abs as you rise. Tips : 1.) Perform this exercise with an empty bar to become familiar with the movement before adding weights.

Burpee Box Jump Overs

Burpee box jump overs are an advanced exercise that combines the explosive power of a burpee with the agility and coordination of jumping over an obstacle. Stand facing the box with your feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged throughout the movement. Begin by squatting down and placing your hands on the ground in front of you, shoulder-width apart. Jump both feet back into a plank position, keeping your body in a straight line from head to heels. Perform a push-up by bending your elbows and lowering your chest towards the ground. You can also modify by skipping the push-up if needed. Jump both feet back towards your hands, returning to the squat position. From the squat position after the burpee, explosively jump upward, swinging your arms for momentum. Clear the box entirely, aiming to jump over it and land on the opposite side. As you land on the other side of the box, absorb the impact by bending your knees and hips to prepare for the next repetition. Immediately perform another burpee on the opposite side of the box, followed by another jump over the box. Continue alternating sides with each repetition. 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 One-Arm Reverse Preacher Curl

Steps : 1.) Start by sitting on a preacher bench with your upper arms resting upon the padding and holding a dumbbell in one hand with a reverse grip. 2.) Slowly raise the dumbbell 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.

Depth Box Jumps

Depth box jumps are an advanced plyometric exercise that involves stepping off a higher platform and immediately transitioning into a box jump upon landing. Choose a height for the higher platform that is challenging but manageable for your fitness level. Beginners may start with lower heights and gradually progress to higher ones. Stand on top of the higher platform facing away from the plyometric box. Your feet should be shoulder-width apart or slightly wider. Engage your core muscles and maintain a slight bend in your knees to prepare for the jump. Step off the higher platform with both feet simultaneously, allowing yourself to drop down to the ground. As soon as your feet make contact with the ground, focus on quickly absorbing the impact by bending your knees and hips. Land softly on the balls of your feet, aiming to minimize ground contact time. Maintain an athletic stance with your knees slightly bent and your chest up. Without pausing, immediately spring upward with maximal force, exploding off the ground as quickly and powerfully as possible. Swing your arms upward to generate momentum for the jump. Extend your hips, knees, and ankles simultaneously to generate vertical height. As you reach the peak of your jump, aim to land securely on top of the plyometric box. Fully extend your hips and knees at the top of the jump. Land softly and securely on top of the box, ensuring that your weight is evenly distributed. Step or jump down from the box with control, then return to the starting position on top of the higher platform to prepare for the next repetition. Repeat the depth jump to box jump combo for the desired number of repetitions or as prescribed in your training program.

Stability Ball Cable Fly

Steps : 1.) Start off by sitting on a stability ball, gripping cable handles in each hand. 2.) Slowly roll down on the exercise ball making sure that your head and neck are on the ball with your feet planted on the floor ahead of you. 3.) Lift up with the cables and bring them straight up above your chest, squeezing throughout the entire motion. 4.) Hold onto this position for a few seconds then returning back down to the starting position. 5.) Repeat for as many reps and sets as desired.

Decline Bench Alternating Leg Raise

Steps : 1.) Start off laying with your back flat on a decline bench, head rested upon the highest end and holding onto the pads above your head to stabilize your body. 2.) Keeping your feet and knees together, point your legs straight out in front of you in a plank position, then slowly pull one leg up towards the ceiling as high as possible until you feel a stretch in your abs. 3.) Then return your leg back to the starting position and repeat with the opposite leg. 4.) Repeat for as many reps and sets as desired.

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.

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.

Side Hop-Sprint

Steps : 1.) Start by standing to the side of a cone or a hurdle, then hop sideways over the obstacle and then rebounding over the obstacle once again to return to the starting position. 2.) Continue hopping back and forth for a number of repetitions as quickly as possible. After finishing your last rep, sprint a short distance. 3.) Repeat for as many reps and sets as desired.

Double Leg Stretch

Steps : 1.) Start off by lying on your back with your knees bent at 45-degrees and your feet flat on the floor hip width apart. 2.) Place your arms at your sides with your palms down and extend your spine through inhaling and exhaling. 3.) Keep your thighs connected, raise both of your knees so that they are at a 90-degree angle and aligned over your glutes and feet parallel to the floor. 4.) From there flex your upper body forward letting your head and shoulders come off of the floor and bring them towards your bent knees, feeling a stretch in your abdominals and pelvis. 5.) Hold this position for a few seconds then extending both of your arms and legs away from your body. 6.) Keep your feet together and straight out while hands open wide above your head. 7.) Take a deep breath in and return back to the center position with your knees bent and head pulling towards your pelvis. 8.) Repeat for a slow and steady motion until fully stretched.

Cable Rotational Crunch (Supine)

Steps : 1.) Start by attaching a rope to a low pulley cable machine and laying with your back flat on the floor and your head in the direction of the rope. 2.) Keep your legs bent with your feet about shoulder width apart and grap the rope and pull it to just above your head. 3.) Slowly lift your body up so that your shoulder blades are up off of the floor and then bring one of your elbows to the opposite side of your body until you feel a stretch in your abs and hold for a stretch. 4.) Return to the starting position and repeat in the opposite direction. 5.) Repeat for as many reps and sets as desired.

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.

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.

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