Exercise Database

Barbell Cambered Row (Prone)

Steps : 1.) Start by placing a cambered or EZ bar underneath an exercise bench, then lay face down grabbing the bar with a palms down grip. 2.) Slowly row the bar up towards your chest, keeping your elbows close to your body until you feel a tension on your lower back. 3.) Hold this position for a count then return back to the start. 4.) Repeat for as many reps and sets desired.

Kettlebell Turkish Get-Up Squat

Steps : 1.) To begin this exercise; start off lying flat on your back on the floor with a kettlebell pressed up above your chest. 2.) Take the knee that is on the same side as the kettlebell and bend it. 3.) Then use your opposite arm to help push yourself up into a squat position with your weight being assisted by the opposite hand. 4.) Slowly stand up with the kettlebell still pressed up overhead then reverse back down to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Barbell Pin-Off Good Morning

Steps : 1.) Start by placing a barbell on a rack at about stomach level, then bend underneath the bar placing it on your back just as in a power squat position. 2.) Stand straight up with the barbell rested upon the rear of your shoulders then slowly lower your body back down towards the floor so that your back is parallel with the ground and touch the rack with the barbell. 3.) Hold for a count and feel a stretch in your quads, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell French Press (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball with a dumbbell in each hand. 2.) Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. 3.) Extend the dumbbell behind your head with bent elbows and hold. 4.) Then push the weight to the ceiling until your arm is fully extended then return the dumbbell back to the starting position. 5.) Repeat for as many reps and sets desired and switch with other arm.

Barbell 1/2 Squat

Steps : 1.) Start by setting up a weighted barbell with the amount of weight that you would like to perform. 2.) Position the barbell on your shoulders with an overhand wide shoulder width grip just as in a regular squat position. 3.) Slowly squat down towards the floor about 12 inches, not as deep as a regular squat, and hold for a count. 4.) Return back up to the starting position. 5.) Repeat for as many reps and sets as desired.

One-Arm Wall Stretch

Steps : 1.) Start by standing straight up, feet shoulder width apart next to a wall. 2.) Lean forward against the wall, keeping your feet firmly planted on the ground and knees slightly bent, and place one arm against the wall with the forearm being rested upon the wall the most. 3.) Slowly lean onto your arm until you feel a stretch in your back. 4.) Hold for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps and length as desired.

Smith Machine Shoulder Press (Close Grip)

Steps : 1.) Start by setting up a incline bench underneath a smith machine bar so that the end of the bench is right underneath the weight. 2.) Place the amount of weight that you would like to use on the bar for this exercise. 3.) Sit down with your back flat on the bench, feet out in front of you and holding the bar with a overhand close grip, keeping your hands about a foot apart. 4.) Lift the bar off of the rack and slowly bring it down towards your chest, feeling a squeeze and stretch, then hold for a count. 5.) Return back up to the starting position. 6.) Repeat for as many reps and sets as desired.

Barbell One-Arm Floor Press

The one arm floor press exercise is a good exercise to build strength and coordination needed for weight training and is best done with a partner. Steps : 1.) Start by lying flat on your back with your knees slightly bent and keeping your feet planted firmly on the floor. 2.) Next have your partner stand above you and hand you the bar so that you are holding it in one hand. 3.) Slowly lower the barbell towards the floor so that your bicep is parallel to the floor and hold for a count. 4.) Return back up to the starting position and repeat for as many reps and sets as desired. 5.) Switch arms and repeat.

Scalene Stretch

Steps : 1.) Start off by standing up straight and tall, placing one arm behind your body, the other placed on top of your head while tucking in your chin. 2.) Tilt your head towards your shoulder. Gently pull the head towards the shoulder until you feel a stretch in the neck area. 3.) Hold onto this stretch for about 15 to 30 seconds and repeat with the other side.

Cable Russian Twist (Stability Ball)

Steps : 1.) Start by connecting a cable to a low pulley cable machine and then lie on a stability ball right to the side of the machine with your back on the top of the ball. 2.) Grab the handle with both hands and extend it out in front of your chest, then squeeze your abs and twist in the opposite direction of the machine, until you feel tension in your obliques as you reach the opposite side. 3.) Hold for a count then return back to the start and repeat for as many reps and sets as desired.

Ab Draw Leg Slide

Steps : 1.) Start by laying on your back with your knees bent at 90-degrees keeping your arms at your sides, palms up. 2.) Maintaining slight pressure on your hands, extend your legs slowly forward so that you feel a stretch and a contraction in your abdominals. 3.) Return back to the starting position and repeat for as many reps and sets desired.

Dumbbell Shrug (Stability Ball)

Steps : 1.) Start by sitting on a stability ball straight up, feet flat on the floor in front of you, dumbbells in each hand and arms your sides. 2.) Slowly arch your shoulders back and lift the weights up until you are at your peak in your shoulders and feel a stretch. 3.) Hold for a count then return back to the starting position. Repeat for as many reps and sets as desired.

Dumbbell One-Arm Tricep Extension (Pronated)

The dumbbell single arm pronated triceps extension is an advanced exercise to isolate and target the tricep muscle. Steps : 1.) Start by lying flat on a bench with your head at one end and your feet placed firmly on the floor. 2.) Grab a dumbbell in one hand and raise it to a position above your chest, your palm should be facing your feet. 3.) Place your free hand under the shoulder to support your other arm. 4.) Slowly lower the weight moving only your forearm and elbow towards and away from your chest. 5.) Repeat for as many reps and sets as desired. 6.) Switch with your other arm and repeat..

Kneeling Lat Stretch

Steps : 1.) Start off in a kneeling position on the ground or on a mat. 2.) Take one arm and reach out with your palm turned face up and start to rotate the shoulder. 3.) Push up on your lower back until you feel a stretch. 4.) Hold onto this position for 15 to 30 seconds and then repeat on the opposite arm.

Rocket Jump

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides. 2.) Slowly squat down halfway and then forcefully push back up as hard and high as possible. 3.) The goal is to fully extend your entire body upward, reaching overhead with your hands as far as possible, then landing and absorbing the impact with your legs. 4.) Repeat for as many sets and repetitions as desired.

Cable Seated Curl

Steps : 1.) Start by sitting up straight on a bench in front of a low pulley cable machine with a straight bar attached to the machine, with your arms rested at your sides and feet flat on the floor. 2.) Grab the bar in an underhand grip then slowly raise it up towards your shoulders, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Decline Bench Knee Raise

Steps : 1.) Start by 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 both knees up towards your chest as high as possible until you feel a stretch in your abs. 3.) Then return your knees back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Rotation (Stability Ball)

Steps : 1.) Start by placing a stability ball next to a cable machine and sitting up straight with your feet planted firmly on the floor in front of you. 2.) Grab the cable with both hands and extend it out in front of you as this will be the starting position. 3.) Using your core, slowly rotate outwards of the machine until you feel tension in your abs. 4.) Hold for a count then bring the cable back to the starting position. 5.) Repeat for as many reps and sets as desired.