Exercise Database

Barbell Round the World Shoulder Stretch

Steps : 1.) To begin this exercise; start off standing up straight holding a barbell, with palms up towards the ceiling, behind your back. 2.) Keep the barbell positioned behind your hips and then slowly lift your arms up so that they are behind your head. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Leg Slide (Supine)

Steps : 1.) Begin by lying on your back, feet elevated in a 90-degree angle with your arms at sides with palms up. 2.) While keeping your hands in place, slowly slide your legs forward so that they are extended out in front of you and you feel a stretch and tension in your lower abdominals. 3.) Return back to the starting position and repeat for as many sets and reps as possible.

Cable Lying Crunch

Steps : 1.) Start by placing a rope attachment to a low pulley cable machine and lay down in front of the machine with your head close to the pulley. 2.) Keeping your knees bent, grab the rope with your palms facing inward and pull up to your head. 3.) Slowly contract your abs, so that your shoulders are up off of the floor, and reach up as much as possible towards your knees until you feel a stretch. 4.) Return to the starting position and repeat for as many reps and sets as desired.

Leg Slide

Steps : 1.) Start by laying on your back on a mat with your legs bent and arms extended out on the floor to your sides. 2.) Once in position, squeeze on your abs and straighten one leg out until it is right above the floor with your heel. 3.) Hold this position for a few seconds, feeling the squeeze in your lower abs and then return back to the starting position. 4.) Repeat for as many reps and sets desired.

Kettlebell One-Arm Para Press

Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell to your shoulder with your palms facing outward in front of you. 2.) Take the kettlebell and press it up until it is in the overhead position. 3.) Return the kettlebell back to the shoulder press. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell Incline Press on Stability Ball

Steps : 1.) Start off 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 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 arms 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 Low Tricep Extension (Supine)

The cable low triceps extension exercise is performed while lying on a seated row cable station and targets the triceps muscles. Steps : 1.) Start by attaching a rope to the cable pulley at of a seated row station. 2.) Lie on the bench or floor with your head facing the weight stack. 3.) Grab the rope with your palms facing each other and raise your arms over your chest, with your forearms parallel to the floor at a 90 degree angle. 4.) Slowly extend your arms upward squeezing your triceps. 5.) Return to starting position and repeat for as many reps and sets as desired.

Stability Ball Incline Ab Crunch

Steps : 1.) Start off by lying on an exercise ball with your lower back, keeping your legs bent on the floor in front of you, and arms crossed on your chest. 2.) Then take your abs and pull your ribs down towards your hips, squeezing in on your abdominals so that you feel tension and a stretch. 3.) Return back to the starting position and repeat for as many reps and sets as you can perform.

Stability Ball V-Up

Steps : 1.) Start by lying on a mat with your legs extended out towards the ceiling and slightly apart. 2.) Extend your arms above your head with an exercise ball in your hands and in front of your chest. 3.) Squeeze with your abs and reach up with your arms in between your legs and hold this position for a few seconds. 4.) Return back to the starting position and then repeat for the desired number of reps and sets.

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.

Dumbbell Bicep Curl Step-Up

The step up single leg balance with bicep curl exercise is an advanced workout that combines a step up with a bicep curl to target the arm muscles. Steps : 1.) Place a box or bench in front of you and grab a dumbbell in each hand with a palms up grip. 2.) With one leg, step up on to the box and raise your other leg up (as if taking another step). 3.) At the top of the step curl your arms up bringing your biceps towards your shoulders, squeezing the bicep muscles. 4.) Return to the starting position and switch legs. 5.) Repeat for as many reps and sets as desired.

Barbell Alternating Front and Back Press

Steps : 1.) Start by sitting up straight on the end of a flat bench 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 its almost touching then immediately push it back up to the starting position. 4.) As soon as you reach the up 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.

Barbell Shoulder Pull (Prone)

Steps : 1.) Begin by setting up a weighted barbell and placing it in front of a flat bench. 2.) Lay down with your chest flat on the bench, feet extended behind you and take hold of the bar with an overhand shoulder-width grip. 3.) Slowly pull the barbell up to shoulder level, squeezing on the way up and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Single-Leg Reverse Hyper (Flat Bench)

Steps : 1.) Start off by laying face down in a prone position on a bench with your toes touching the floor. 2.) Extend your legs straight out behind you then pull one leg up towards your upper body until you feel tension in your abs and glutes. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Incline One-Arm Fly

Steps : 1.) Start off by laying on an incline bench, with your feet flat on the floor, one arm holding a dumbbell and arm extended over your chest. 2.) Keeping your elbow slightly bent, lower the weight down until it is about chest level and hold. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Barbell Reverse Grip Tricep Extension

Steps : 1.) Start by laying on an incline bench with your feet flat on the floor, holding a barbell with both hands over your eyes with palms facing inward. 2.) Slowly lower the barbell towards the top of your head feeling tension in your triceps, hold this position for a count and return back to the start. 3.) Repeat for as many reps and sets as desired.

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.

Medicine Ball Two-Arm Overhead Throw

Steps : 1.) Start by laying on the ground with your back on the floor and your knees bent, 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.