Exercise Database

Stability Ball Reverse Crunch

Steps : 1.) Begin by laying on your back with your feet elevated bent at the knees and at a 90-degree angle with your arms down at your side holding an exercise ball between your heels and glutes. 2.) When you have secured the exercise ball in between, press your arms firmly to the floor, lift up through your hips raising your glutes off of the floor. 3.) Hold onto this position squeezing your glutes and abdominals then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Shoulder Press (Stability Ball)

Steps : 1.) Start by sitting on a stability ball straight up, gripping a dumbbell in one hand and keeping it parallel to your head. 2.) Slowly press the weight upward until the elbow is next to your ear and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Stability Ball Single-Leg Crunch

Steps : 1.) Begin by lying on an exercise ball with the small of your back, crossing your arms across your chest and slowly lifting one leg off of the floor. 2.) As soon as you find your balance, curl your torso up and draw in your belly button towards your spine. 3.) Squeeze with your abdominals and then slowly return back to the starting position repeating for as many reps and sets as possible.

Stability Ball Straight-Leg Crunch

Steps : 1.) Start off by laying on your back flat on the floor, placing your feet on top of an exercise ball with your legs straightened out. 2.) Place your arms straight at your sides and contracting on your abdominals. 3.) While squeezing lift your shoulder blades off of the floor and reach your arms out towards your feet pausing at the top and hold this position for a few seconds. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Medicine Ball Box Jump

Performing a medicine ball box jump involves incorporating a medicine ball into the standard box jump exercise. Place a plyometric box or sturdy platform in front of you. Choose a box height that is appropriate for your fitness level. Stand facing the box with your feet shoulder-width apart or slightly wider. Hold a medicine ball with both hands in front of your chest at about chest height. Choose a medicine ball weight that allows you to maintain control and proper form. Engage your core muscles to stabilize your torso. Bend your knees slightly and hinge at your hips, lowering your body into a quarter squat position. Ensure that you're in a balanced and stable position before beginning the movement. Explosively extend your hips, knees, and ankles to propel yourself upward. Swing your arms upward to generate momentum for the jump. Simultaneously jump onto the plyometric box with both feet while holding the medicine ball. Aim to 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. Hold the Medicine Ball: Maintain your grip on the medicine ball throughout the entire jump, keeping it securely held in front of your chest. Use your core muscles to stabilize your torso and the medicine ball as you land on the box. Step or jump down from the box with control, then return to the starting position to prepare for the next repetition. Repeat the medicine ball box jump for the desired number of repetitions or as prescribed in your training program.

Medicine Ball One-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 one hand extended behind your head and the other arm to your side. 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.

Stability Ball Stork Stance

Steps : 1.) Start by standing up straight with both arms at your side then raising up one leg with knee slightly bent and holding an exercise ball between your hands. 2.) After gaining your balance, slowly flex forward in your pelvis and extend the bent leg out behind you, keeping your body straight and parallel to the floor. 3.) While extending back with your leg, raise your arms forward with the exercise ball and extend it out in front of your body. 4.) Hold this position for a few seconds and then return back to the start. 5.) Repeat for as many reps as desired.

Kettlebell One-Arm Split Jerk

Steps : 1.) To begin this exercise; start off by taking a kettlebell in one hand and clean pressing it to your shoulder with palms facing out in front of you. 2.) Bend down at your knees and keep your chest and back straight. 3.) With your momentum, thrust the leg on the same side of the kettlebell back so that you are resting upon your heel and keep the front leg still bent with weight upon that leg. 4.) As you shift your legs, thrust the kettlebell in an overhead press. 5.) Hold onto this position for a few seconds and then return back to the starting point. 6.) Repeat this exercise for as many repetitions as needed.

Cable One-Arm Incline Press (Stability Ball)

Steps : 1.) Start by setting up a handle on a low pulley cable machine and placing a stability ball next to the machine. 2.) Grab onto the handle with a neutral, hammer grip, twisting it so that it is turned horizontally and sit down on the ball. 3.) Walk your feet out in front of you so that your legs are extended out in front of you with knees bent and your upper back is flat on the middle of the ball. 4.) Raise the handle above your chest as this will be your starting position. 5.) Slowly lower the handle down to your side, feeling a stretch in your chest and hold for a count. 6.) Return back up to the starting position and squeeze. 7.) Repeat for as many reps and sets as desired.

Upper Body Chair Stretch

Steps : 1.) Start by sitting on a chair with your feet planted on the floor and your arms rested upon your thighs. 2.) Reach back with your hands, keeping your arms straight, and grip the back of the chair. 3.) Slowly lower your upper body forward, still keeping your arms straight, until your head is between your knees and you can feel a stretch within your shoulders. 4.) Hold onto this stretch for 15 to 30 seconds and then return back to the starting position. 5.) Repeat for as many reps and however long as desired.

Stability Ball Cross-Leg Bridge

Steps : 1.) Start off by sitting on an exercise ball and slowly walk your feet out in front of you so that you are laying with your back on the ball. 2.) Make sure to keep your head and shoulders on the exercise ball, then cross one ankle over the other, keeping the bent foot planted on the floor. 3.) Elevate your hips slowly towards the ceiling squeezing your glutes and then return back to the starting position. 4.) Repeat for as many sets as desired and then switch legs.

Push-Up to Box Jump

Performing a push-up to box jump combines upper body strength with lower body explosiveness. Start in a plank position with your hands shoulder-width apart on the ground, wrists aligned with your shoulders. Ensure your body forms a straight line from your head to your heels, with your core engaged and your feet together. Lower your body toward the ground by bending your elbows, keeping them close to your sides. Lower your chest until it nearly touches the ground while maintaining a straight line from your head to your heels. Keep your core engaged and your body in a straight line throughout the movement. Ensure your chest touches the ground or comes close to it without resting on the ground. Press through your palms to extend your arms and push your body back up to the starting plank position. Fully extend your arms at the top of the push-up, keeping your body in a straight line. After completing the push-up, explosively jump both feet forward toward the box. Swing your arms upward to generate momentum for the jump. Simultaneously jump onto the plyometric box with both feet, aiming to 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 to prepare for the next repetition. Repeat the push-up to box jump for the desired number of repetitions or as prescribed in your training program.

Dumbbell One-Arm Press (Stability Ball)

Steps : 1.) Start off by laying down on a stability ball with your feet flat on the floor and holding a dumbbell in one hand with arm extended straight over your chest. 2.) Then slowly lower your arm until it is at about shoulder level, keeping a 90 degree angle in your arm 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.

Kettlebell One-Arm Jerk

Steps : 1.) To begin this exercise; start off by taking a kettlebell in one hand and clean pressing it to your shoulder. 2.) Perform a squat and dip your body at the knees keeping your chest and back straight. 3.) As you perform this movement, use your momentum to thrust the kettlebell overhead. 4.) Hold onto this position for a few seconds then return back to the starting point with the kettlebell clean pressed at the shoulder. 5.) Repeat this exercise for as many repetitions as needed.

Stability Ball Quadricep Stretch

Steps : 1.) Begin by sitting on an exercise ball and placing your hands upon either side of the ball. 2.) Roll forward slowly so that your upper glutes are barely touching the ball and the middle of your back is in the center of the ball. 3.) While rolling forward straighten out one leg and keep the other one bent, then push the bent leg towards the floor so that you feel a stretch in your quads. 4.) Hold onto this position for 15 to 30 seconds and the repeat with the opposite leg.

Stability Ball Hamstring Stretch

Steps : 1.) Start off by lying on your back with an exercise placed in front of one of your legs that is extended straight backwards with your toes pointed and the opposite leg used as a support, bent at the knee resting the ball on top of the thigh. 2.) Making sure that your extended leg stays straight, slowly stretch out your handstring and hold this position for 15 to 30 seconds. 3.) Switch legs and repeat motion. Tips : 1.) Keep exercise ball in between legs through the entire stretch

Dumbbell One-Arm Bicep Curl on Stability Ball

Steps : 1.) Begin by sitting on an exercise ball holding a dumbbell in one hand and keeping both feet evenly planted on the floor. 2.) Slowly lift the weight up towards your shoulders and stopping at chest level, making sure to squeeze your bicep and isolate the motion. 3.) Return back to the starting position and repeat for as many reps as desired. 4.) Switch arms and repeat.

Stability Ball Half Moon Stretch

Steps : 1.) Take an exercise ball and sit on it with your feet planted flat on the floor keeping your hands on your knees. 2.) Sit straight up and flex with your abdominals. 3.) Raise both of your arms over your head and hold them together stretching out your core. 4.) While maintaining your upright position, slowly bend your upper body to one side in a half moon and hold. 5.) Feel a stretch in your upper body and abdominals and hold. 6.) Repeat on the opposite side for as many times as you would like.