Exercise Database

Dumbbell Kneeling Lateral Raise (Stability Ball)

Steps : 1.) Start by kneeling on an exercise ball, keeping your body upright with your arms at your sides holding a dumbbell in each hand. 2.) Slowly extend and lift your arms to about shoulder height and then return back to the start, repeating for as many reps and sets as desired.

Stability Ball Back Stretch

Steps : 1.) Sit on a stability ball and lie face up on it with your knees bent and feet on the floor. 2.) Extend your body and relax your back on the ball, easing your arms behind your head. 3.) Hold this position for 1 to 3 minutes to allow your muscles to relax and stretch. 4.) Return back to the starting position.

Kettlebell One-Arm Split Snatch

Steps : 1.) To begin this exercise; start off by taking a kettlebell in one hand and placing it between your legs. 2.) Bend at your knees keeping your back and chest straight. 3.) Then push through with your hips and raise the kettlebell overhead. 4.) With the kettlebell pressed overhead, shift your body into a lunge position so that one leg is forward with knee bent and the other backwards to maintain the weight of the kettlebell. 5.) Return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed.

Medicine Ball Bicep Curl on Stability Ball

The medicine ball biceps curl on an exercise ball requires balance and coordination while also isolating and targeting the bicep muscle Steps : 1.) Start by sitting on an exercise ball with your feet firmly on the floor in front of you. 2.) Hold a Medicine Ball in one hand and curl it up bringing your forearm up to your bicep, isolating the muscle as much as possible. 3.) Return to starting position and switch arms. 4.) Repeat for as many reps and sets as desired.

Stability Ball Side Crunch

Steps : 1.) Lay on an exercise ball with the small of your back rested upon the top of the ball. 2.) Begin to roll to one side of the ball until half of your body is on and the other half is off. 3.) After finding your balance, curl your torso up, bringing your belly button in towards your spine and squeeze on your abdominals. 4.) Return back to the starting position and repeat for as many sets and reps as possible.

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.

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.

Stability Ball Back Stretch (Prone)

Steps : 1.) Start off by lying face down upon an exercise ball. 2.) Position yourself so that your abdominals and hips are directly over the top of the ball so that your tension is completely gone in your lower back. 3.) Hold onto this position for 15 to 30 seconds and repeat for as many times as you would like.

Stability Ball Side Bend

Steps : 1.) Begin by sitting down on a stability ball keeping your spine straight and your feet planted firmly on the floor, using your left arm as a support for your body. 2.) Then stretch your right arm up and back so that your hand is elevated right above your head. 3.) Lean slowly over to your left with your head towards your left shoulder as far as you can until you feel a stretch. 4.) Hold for 15 to 30 seconds and then repeat with the opposite side.

Upward Facing Bow Pose

Steps : 1.) Start off by laying on your back with your knees bent up, placing your palms facing out near your shoulders. 2.) Putting the weight of your body on your heels, peel your back off of the floor and lift up through the hips. 3.) As your hips are raised up off of the ground, put the pressure on the palms of your hands and straighten the arms to lift into the full position. 4.) Once at this position press your inner thighs closer together and push your groin up towards the ceiling. 5.) Hold this position for a few seconds and return back to the starting position.

Kneeling Jump to Box Jump

Performing a kneeling jump to a box jump is an advanced plyometric exercise that requires explosive power and coordination. Place a plyometric box or sturdy platform in front of you. Start with a lower box height if you're new to this exercise. Kneel on the ground facing the box, with your knees hip-width apart and your feet flexed, toes tucked under. Engage your core muscles to stabilize your torso. Position your body close enough to the box so that you can explosively jump onto it. From the kneeling position, explosively push through your feet and jump as high as possible. Swing your arms upward to generate additional momentum. Aim to fully extend your hips, knees, and ankles to maximize the height of your jump. Propel your body upward with force, focusing on achieving maximum height and power. As you reach the peak of your jump, aim to land softly and securely on top of the box. Bend your knees to absorb the impact of landing, aiming for a controlled and stable touchdown. Land with both feet simultaneously, ensuring that your weight is evenly distributed. Keep your torso upright and your chest lifted throughout the movement. Engage your core muscles to maintain stability and balance. Avoid excessive leaning forward or backward during the jump and landing phases. After landing on the box, ensure that you're balanced and stable before stepping down. Step or jump down from the box with control, then return to the kneeling position to prepare for the next repetition. Repeat the kneeling jump to box jump sequence for the desired number of repetitions or as prescribed in your training program.

Barbell Power Snatch From Blocks

Steps : 1.) Start by standing in front of a barbell that is rested upon boxes, around knee level, with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about mid thigh level, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) Moving your feet into the receiving position, pull yourself below the bar as you elevate it overhead making sure that you receive the bar as low as possible and extend your arms up fully over your body. 4.) Make sure that you have a balanced standing position and hold for a count, then slowly and under control lower the bar back to the ground. 5.) Repeat for as many reps and sets as desired.

Seated Overhead Stretch

Steps : 1.) Begin by sitting up straight on a mat in a butterfly position, touching the soles of your feet together; or you can sit on an exercise ball with both feet flat on the floor in front of you. 2.) Position your arms at your sides as this will be your starting position. 3.) Slowly reach up with your hands, interlocking your fingers above your head until you feel a stretch in your abdominal muscles. 4.) Hold this position for 15 to 30 seconds and then return back to the start. 5.) Repeat for as many reps as desired.

Dumbbell Alternating Arnold Press (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball with a dumbbell in each hand. 2.) Elevate the dumbbells up towards your shoulders with your palms facing towards you in an Arnold Press position. 3.) Slowly press the dumbbells up towards the ceiling, rotating your wrists outward, until your arms are fully extended. 4.) Then return back to the starting position, rotating your wrists back inward, and repeat for as many reps and sets as desired.

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.

Dumbbell Cobra (Stability Ball)

Steps : 1.) Start by lying in a prone position with a stability ball positioned under your sternum. Keep your legs straight behind you and your arms at your sides. Take hold of a light pair of dumbbells. 2.) Squeeze with your glutes, extend your arms back towards your legs, keep your feet straight and lift your torso a few inches off the ball in an elevated position. 3.) Hold the position for a few seconds and return back to the start. 4.) Repeat for as many reps and sets as desired.

Stability Ball Single-Leg Hip Rotation

Steps : 1.) Start by rolling onto an exercise ball so that you are in a pushup position with your shins and ankles are rested right on top of the ball. 2.) Take one leg and bring it off of the ball so that your hip, knee and ankle turn inward towards your pelvis. 3.) Keep your shoulders square and turn your hip so that the twisting leg goes underneath the straight leg. 4.) Return back to the starting position and repeat with the opposite leg for as many reps and sets as desired.

Dumbbell One-Arm Posterior Fly on Stability Ball

Steps : 1.) Start off sitting on a stability ball with both feet together, your chest close to your knees and arms hanging down in front with a dumbbell in one hand. 2.) While maintaining a flat back, lift the weight to shoulder height allowing the arm to bend slightly and hold for a count, as the other arm stays in front of you. 3.) Return back to the starting position and repeat for as many reps and sets desired.