Exercise Database

EZ Bar Seated Reverse Grip French Press

Steps : 1.) Start by loading up a weighted barbell or EZ bar with the weight that you would like to perform for this exercise. 2.) Sit down on a the end of a flat bench and this will be your starting position. 3.) Grab the bar with an underhand grip, lift it above your head, then slowly while keeping your elbows close to your body, lower the weight behind your head while squeezing your triceps and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Shoulder Press

Steps : 1.) Start by standing up straight with your feet shoulder width apart, holding a dumbbell in both hands at head level in a neutral grip so that your palms are facing in. 2.) Slowly elevate one of the dumbbells up and above your head while squeezing your shoulder. 3.) Hold for a count then return back to the starting position then repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Cable Rope Incline Tricep Extension

Steps : 1.) Start by setting up an incline bench in front of a low pulley cable machine and attach a rope extension for the exercise. 2.) Sit down facing away from the machine, holding the rope with an overhand grip behind your head as this will be your starting position. 3.) Slowly push the rope above your head, squeezing your triceps and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Kneeling Hip Extension

Steps : 1.) Begin in a quadruped position on an exercise mat with your head looking forward, knees creating a 90-degree angle and hands shoulder width apart. 2.) Take one leg, extend it up behind you, while straightening out your knee and hip. 3.) Repeat for as many sets and repetitions as desired.

Barbell Press Sit-Up

Steps : 1.) Lie down on a bench with a decline. 2.) Hold a barbell at your chest. 3.) Do a sit up and as you rise up push the bar to an overhead position. 4.) Repeat for the desired amount of reps.

Dumbbell Wall Squat

Steps : 1.) Start by positioning your back flat up against a wall holding dumbbells at your sides with your knees slightly bent. 2.) Slowly slide your body down against the wall, lowering your glutes towards the floor until your thighs are parallel with the ground and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Reverse Crunch

Steps : 1.) Begin by taking an ankle strap and connecting it to a low pulley cable machine. 2.) Sit down in front of the machine and attach the cable to your ankles, then lie down and elevate your legs up bending your knees at a 90-degree angle. 3.) Keep your hands behind your head and bring your knees inward towards your core until you feel tension on your abs. 4.) Hold this position for a count then slowly bring your hips and legs back to the 90 degree angle and repeat for as many reps and sets desired.

Weighted Drop Push-Up

Steps : 1.) Start by positioning two boxes about 2 to 3 feet apart from each other and positioning yourself in a push-up position between them and weight plate on your back. 2.) Support yourself by placing your hands on the boxes and then once in position, drop down from the platforms and catch yourself with your arms in a push up position on the floor. 3.) Explosively force yourself back up off of the ground back onto the platforms and repeat for as many reps and sets as desired.

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.

Dumbbell One-Arm Seated Curl

Steps : 1.) Start by setting up a flat bench and then sit down on the bench, with a dumbbell in one hand and feet flat on the floor. 2.) Hold the dumbbell in an underhand grip with your palms facing up, then slowly lift the dumbbell up towards your shoulder, 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.

Dumbbell One-Arm Upright Row

The Dumbbell One-Arm Upright Row is a great exercise for targeting the shoulders, particularly the deltoids, as well as the upper traps. Here’s how to perform it correctly: Starting Position: Stand with your feet shoulder-width apart. Hold a dumbbell in one hand with an overhand grip (palm facing your body), allowing it to hang down in front of your thigh. Your other hand can rest on your hip or hang by your side for balance. Engage Your Core: Engage your core muscles to maintain a stable torso throughout the exercise. Lift the Dumbbell: Begin the movement by lifting your elbow up and out to the side, leading with your elbow. Keep the dumbbell close to your body as you lift it. Continue lifting the dumbbell until it reaches chest level, with your elbow higher than your wrist. Your hand should be in line with your shoulder at the top of the movement. Pause: Briefly pause at the top of the movement, squeezing your shoulder and upper back muscles. Lower the Dumbbell: Slowly lower the dumbbell back to the starting position in a controlled manner, keeping it close to your body.

Inchworm

The inchworm exercise is a great full-body movement that primarily targets the core, shoulders, and hamstrings. Bend forward at the waist and place your palms on the floor in front of you. Keep your legs as straight as possible without locking your knees. Slowly walk your hands forward, keeping your legs straight, until you are in a high plank position (push-up position). Your body should form a straight line from your head to your heels. Hold the high plank position for a moment, engaging your core muscles to maintain stability. Walk your hands back toward your feet, keeping your legs as straight as possible. You may need to bend your knees slightly as you walk your hands back if you feel too much strain in your hamstrings. Once your hands are back near your feet, stand back up by straightening your torso and returning to the starting position. Perform several repetitions of the inchworm exercise to warm up your entire body.

Single-Leg Hack Squat

Steps : 1.) Start by setting up a hack squat machine with the weight that you would like to perform for this exercise, placing your back on the pad and your shoulders up against the shoulder pads. 2.) Place your feet on the platform then lift your right foot off of the platform and extend your left leg in front of you. 3.) Push the weight up off of the stack, place your hands on the handles of the machine and this will be your starting position. 4.) Slowly lower the weight down until your left thigh is parallel with the ground and your calf muscle and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Shoulder Press

Steps : 1.) Start by standing up straight, holding a dumbbell in one arm at shoulder level next to your head. 2.) Slowly elevate your arm up and above your head, squeezing in your shoulder and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Tricep Extension (Reverse Grip)

Steps : 1.) Start by placing a handle on a low cable pulley machine and placing a flat bench in front of the machine. 2.) Sit down on the bench with your back facing the machine, grabbing the handle with one hand and extending it over your head, as this will be your starting position. 3.) Slowly lower the weight behind your head, squeezing your tricep and holding for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

Standing Hamstring and Calf Stretch

Steps : 1.) Begin by taking either a band, rope or belt and wrapping it around one of your feet and place it forward. 2.) Bend your back leg while keeping the front one straight and raise your front toes up off of the floor. 3.) Lean forward with your upper body and then pull on the rope attached to your front foot to increase the stretch in your calf. 4.) Hold this position for 15 to 30 seconds then return back to the starting position. 5.) Repeat with the other foot and repeat this stretch for as many reps, sets and however long you desire.

Dumbbell Rotational Decline Sit-Up

Steps : 1.) Start by laying with your back flat on a decline bench holding two light dumbbells in your hands rested above your chest and placing your feet underneath the resting pads. 2.) Slowly pull your body up along with the weights and bring your right arm forward and across to your left knee until you feel a stretch in your abs. 3.) Hold this position for a count then return to the starting position. 4.) Repeat for as many reps and sets as desired.