Exercise Database

Dumbbell One-Arm Reverse Fly

Steps : 1.) Begin 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 one hand, and arms rested down towards the floor. 2.) Slowly, using your shoulders, raise your arm up towards the ceiling, squeezing on the way up and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Smith Machine Zercher Squat

Steps : 1.) Start by setting up a smith machine bar with the weight that you would like to perform for this exercise. 2.) Stand with your arms underneath the bar with your feet shoulder width apart then lock your hands together, resting the bar between your forearms and upper arms. 3.) Remove the bar off of the rack and slowly squat down towards the ground, squeezing your quads, until your thighs are parallel with the floor and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Single-Leg Bench Squat

Steps : 1.) Start by setting up a flat bench vertically right next to a smith machine rack machine. 2.) Hold onto the barbell with one hand and with the other holding a dumbbell. 3.) Lift your leg on the side of the dumbbell up, out and keeping it straight then slowly lower your body down towards the floor until your bending thigh is parallel towards the floor. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Single-Leg Donkey Calf Raise

Steps : 1.) Start by setting up an incline bench in front of you while you position the balls of your feet in other a step or block behind the bench. 2.) Slowly bend forward so that your forearms are rested upon the bench and extend one of your legs behind you or curled around the other foot. 3.) Slowly let one of your heels drop towards the floor as this will be your starting position. 4.) Then raise your heel slowly up off of the floor as high as possible, squeezing your calf and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Smith Machine Bench Press (Reverse Grip)

Steps : 1.) Start by setting up a smith machine with the amount of weight that you want to perform and placing a flat bench underneath the bar, centering it out for the exercise. 2.) Grab the bar with an underhand reverse shoulder width grip, then unload the bar from the rack and press it above your chest. 3.) Slowly lower the bar towards your chest so that it is barely touching and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Medicine Ball Chest Throw (Supine)

Steps : 1.) Begin by lying on the floor, knees bent and feet flat on the floor with a medicine ball in your hands rested above your chest. 2.) Forcefully extend your elbows up and push the ball up directly above your body as high as possible 3.) Follow through feeling a stretch on your triceps then catch the ball as it comes back down 4.) Repeat for as many reps and sets as desired.

Box Single-Leg Push-Off

Steps : 1.) Start by standing in front of a box with one foot resting upon the box with knee bent and the other rested on the ground. 2.) Once in position push up with your top foot on the box trying to get as much height as possible. 3.) As you come back down, land with the same foot on top of the box returning the elevated foot back to the floor and starting position. 4.) Repeat for as many reps and sets as desired.

Heel Walking

Heel walking is a simple yet effective exercise that targets the muscles in your front lower leg and calves, particularly the gastrocnemius and soleus muscles. It also helps improve ankle strength and stability. Stand tall with your feet hip-width apart and your arms hanging naturally by your sides. Lift your toes off the ground so that only your heels are in contact with the floor. Your weight should be shifted slightly forward onto the balls of your feet. Start moving forward by taking small steps, only using your heels to propel yourself forward. As you walk, focus on keeping your toes lifted and your heels in contact with the ground. Keep your upper body upright with your shoulders relaxed and your gaze forward. Engage your core muscles to help maintain stability and balance. Walk slowly and deliberately, emphasizing control and proper form. Avoid rushing through the exercise, as this can compromise technique and effectiveness. You should feel a stretching and burning sensation in your calf muscles and front lower leg as you continue to walk. This indicates that the exercise is effectively targeting and engaging the muscles. Aim to walk for a predetermined distance or time, such as 20-30 meters or 30-60 seconds, depending on your fitness level and goals. You can gradually increase the distance or duration as you become more comfortable with the exercise.

Dumbbell One-Arm Press (Palms In)

Steps : 1.) To begin this exercise; start off by holding a dumbbell in one hand and standing straight up next to an incline bench. 2.) Have the dumbbell pressed up on your shoulder with palms facing in towards your head. 3.) Take the dumbbell and press it with your arm until it is at overhead and hold position for a few seconds. 4.) Return the dumbbell back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Box Side to Side Shuffle

Steps : 1.) Start by standing to one side of a box with your left foot resting in the middle of the platform. 2.) Quickly jump up and over to the other side, landing with your left foot on the floor and your right foot on top of the box. 3.) After landing continue to shuffle back and forth across the box until you have completed the amount of reps you wanted to perform. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Bent-Over Reverse Fly

Steps : 1.) Start by standing up straight with your feet shoulder width apart, holding a dumbbell in one hand at your side. 2.) Bend down so that your body is parallel with the floor and bring the weight in front of you to about knee level. 3.) Slowly extend the arm holding the weight up and out so that the weight is at level with your head and squeeze your shoulder. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Locust Pose

Steps : 1.) Start off by lying face down with your forehead on the floor, your arms at your sides and feet straight together. 2.) Lift your legs up in the air while keeping your ankles together and knees off of the floor. 3.) Make sure that your hips are still positioned on the ground then lift your arms, head and chest up. 4.) Take your hands and reach back towards your toes with your fingertips. 5.) Hold this position for a few seconds, return back to the starting position and repeat the pose.

Cable Knee Raise (Supine)

Steps : 1.) Start by placing a flat bench right in front of a low pulley cable machine and attaching ankle straps to the pulley. 2.) Lay with your back flat on the bench, feet pointed towards the machine and your hands grasping the bench behind your head. 3.) Slowly pull your knees up as high as you can towards your chest until you feel a stretch in your abs, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Upright Row (Supine)

Steps : 1.) Start by setting up a straight bar on a low pulley cable machine and laying down with your back flat on the ground, feet facing towards the machine and grabbing the bar with an overhand grip. 2.) Slowly elevate the bar in an upright row motion towards your chest, pushing your elbows out to the sides as the bar comes up 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.

Bench Jackknife Sit-Up

Steps : 1.) Begin by laying down with your back flat on a bench and your legs hanging off one end and the your arms extended out behind you on the other. 2.) Slowly, while keeping your hands and feet together, raise both your legs and arms up to the center of your body and try to touch each other. 3.) Squeeze your abdominals in this process then slowly and under control lower your body back to the starting position 4.) Repeat for as many reps and sets as desired.

Straight Leg Sit-Up

Steps : 1.) Start by laying on the floor with your legs straight out in front of you with one foot on top of the other along with one arm pointed up towards the ceiling and the other hand used to stabilize your head. 2.) Once in position, lift your shoulders off of the floor until you feel a contraction in your abs, hold for a few seconds then return back to the starting position. 3.) Repeat for as many reps and sets desired and then switch with the opposite foot and extended arm. Tips : 1.) Make sure you are squeezing with your abs and not pushing up on your neck

Kneeling Back Stretch

Steps : 1.) Start by kneeling on the floor placing your hands on your heels. 2.) Slowly lift your glutes off of your heels and extend up and forward. 3.) While performing this motion, bring your head back and look up at the ceiling while arching your back. 4.) Hold this position for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps, sets and however long you desire.