Exercise Database

Trap Bar Farmer’s Walk

The Trap Bar Farmer's Walk is a compound exercise that primarily targets the muscles of the upper body, particularly the shoulders, arms, and grip strength, while also engaging the core and lower body muscles. Bend at the hips and knees to grasp the handles of the trap bar with a hammer grip (palms facing each other). Keep your grip firm and secure on the handles. Engage your core muscles by drawing your navel in towards your spine. Keep your chest up and your shoulders back to maintain proper posture throughout the movement. With the trap bar securely in your hands and your core engaged, exhale as you lift the weight off the ground by straightening your hips and knees. Keep your back straight and avoid rounding or arching your spine. Once the weight is lifted off the ground, stand tall with your shoulders pulled back and your chest up. Begin walking forward in a controlled manner, taking small, deliberate steps. Keep your arms extended and your shoulders stabilized as you walk. Focus on maintaining proper posture and balance throughout the movement. Take care not to sway from side to side or allow the weight to pull you off balance. Depending on your goals and fitness level, you can perform the Farmer's Walk for a specific distance (e.g., 20 meters) or for a set amount of time (e.g., 30 seconds). Aim to walk with a brisk but controlled pace, focusing on maintaining proper form and tension in your muscles. Once you reach the designated distance or time, carefully turn around and walk back to the starting point. Take small, deliberate steps and maintain proper posture and balance as you return. Once you have completed the desired number of repetitions or distance, carefully lower the trap bar back to the ground by bending at the hips and knees.

Bench Oblique Crunch

Steps : 1.) Start by placing a flat bench in front of you, then rest one are on the bench while extending your legs out, one foot on top of the other, in front of you until your body is parallel with the floor. 2.) While keeping your arms rested on the bench, elevate your body through your pelvis as this will be your starting position. 3.) From there lower your pelvis down towards the floor until you feel a stretch in your abdominals. 4.) Hold onto this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired. 6.) Switch sides and repeat. Notes : - It is important to make sure that your legs stay extended out in front of you and arm stays rested on the bench. - The only movement that you want to make is within your obliques and pelvis as they extend down towards the floor and back up with each rep.

Barbell One-Arm Row

Steps : 1.) Start off with your knees slightly bent and keeping the barbell straight between your legs. 2.) Take the barbell with one arm just behind the plates and pull up straight using your elbow until it touches your chest. 3.) Tightly contract your back muscles as the barbell is being lifted and hold in position for a few seconds, then return back to the starting point. 4.) Repeat this exercise for as many repetitions as needed.

Kettlebell Dead Clean

Steps : 1.) To begin this exercise; start off by taking a kettlebell in one arm and bending over by your knees and pushing your glutes out with the kettlebell resting on the floor between your legs. 2.) From the bent position, clean press the kettlebell to your shoulder and hold for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Side Jacknife

Steps : 1.) To begin this exercise; start off lying with your left side on the floor and your left leg above the right. 2.) Place your right hand upon your torso and keep your left hand behind your head. 3.) Lift your left leg up as you bring your chest towards your leg contracting your abdominals, as they get closer together. 4.) Squeeze tightly and hold for a few seconds then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Clap Push-Up

Steps : 1.) Start by getting into a push-up position, keeping your legs extended and toes on the floor behind you. 2.) Perform a forceful push-up so that you have enough momentum and strength to bring your hands up off of the floor. 3.) While you are elevated off of the floor, clap your hands together and land back on your hands shoulder width apart. 4.) Repeat for as many reps and sets as desired.

Posterior Tibialis Stretch

Steps : 1.) Start in a seated position and take either a belt, rope or band and loop it around one of your feet. 2.) Extend both legs out in front of you, then take the belt that is wrapped around the foot and pull it until your foot becomes everted. 3.) You will want the outside of that foot being pulled towards you and hold this position for 15 to 30 seconds. 4.) Return back to the starting position and repeat for as many reps, sets and however long you desire.

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.

Dumbbell One-Arm Wrist Curl

Steps : 1.) Start by kneeling in front of a horizontal bench with your forearms rested upon the padding and one arm holding a dumbbell. 2.) Slowly lower the dumbbell down below the bench as far as possible squeezing your forearms and hold for a count. 3.) Then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Smith Machine Bench Squat

Steps : 1.) Start by setting up a smith machine with the appropriate weight that you would like to use and place a flat bench underneath the bar. 2.) Place the bar on the back of your shoulder blades and grab it with a wide grip. 3.) Keep your back straight, bend slightly at your knees and squat down towards the bench until your thighs are parallel with the floor and your glutes are touching the bench. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Rear Tricep Extension

Steps : 1.) Start by laying down with your back on a flat bench, feet on the floor in front of you, holding a weighted barbell above your head. 2.) Keep your elbows fixed in one position, slowly lower the bar down until it is almost touching the top of your head, squeezing your triceps and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Upward Chop

Steps : 1.) Start by connecting a cable to a low pulley cable machine, grabbing the cable with both hands and stand to the side of the machine with feet shoulder width apart. 2.) Slowly pull the handle up, extending through your hips and twisting your torso, and across your body until your arms are fully extended over your head. 3.) Hold this position for a count, squeezing your abs, then release back to the starting position. 4.) Repeat for as many reps and sets as desired.

Kettlebell One-Arm Floor Press

Steps : 1.) To begin this exercise; start off by lying back flat on the floor holding a kettlebell in one hand. 2.) Push the kettlebell up above your chest towards the ceiling. 3.) Then return the kettlebell back down to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell Seated One-Arm Supported Tricep Extension

Steps : 1.) Start by laying flat with your back on a bench holding a dumbbell in one hand at arms length, above your head, and the inside of your hand facing towards your face with a supinated grip. 2.) Take your opposite hand and place it underneath your elbow for support, then slowly lower the dumbbell down towards your face. 3.) Hold this position for a count then slowly lift the dumbbell back upward squeezing your triceps. 4.) Repeat for as many reps and sets as desired.

Child Pose Side Stretch

The child's pose with a side stretch is a relaxing yoga stretch that targets the muscles of the back, shoulders, and sides of the body. Begin in a kneeling position on the floor with your knees hip-width apart and your big toes touching behind you. Sit back on your heels and lengthen your spine, keeping your shoulders relaxed away from your ears. Inhale deeply and as you exhale, lower your torso forward towards the floor. Extend your arms straight out in front of you, placing your palms on the floor or mat. Rest your forehead on the ground, or if that's not comfortable, you can place a yoga block or folded towel underneath your forehead for support. Relax your entire body into the pose, allowing your hips to sink towards your heels. From the child's pose position, walk your hands over to the right side, extending your arms as far as comfortable. Keep your left hip pressing towards your left heel to maintain the stretch along the left side of your body. Hold the stretch for 20-30 seconds, breathing deeply and focusing on lengthening through the left side of your torso. After holding the stretch on the right side, walk your hands back to the center and then over to the left side. Extend your arms as far as comfortable, feeling the stretch along the right side of your body. Keep your right hip pressing towards your right heel. Hold the stretch for 20-30 seconds while breathing deeply and maintaining relaxation. After completing the side stretches on both sides, walk your hands back to the center and come back to the neutral child's pose position. Take a few deep breaths here, relaxing into the pose and allowing your body to release tension. You can repeat the child's pose with side stretches sequence as needed to further stretch and release tension along the sides of your body. If you have tight hips or knees, you can place a folded blanket or cushion between your thighs and calves for support. Adjust the width of your knees as needed to find a comfortable position for your body. Focus on deep, slow breaths throughout the pose, inhaling through your nose and exhaling through your mouth.

Smith Machine Incline 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 incline 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 elevate 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.

Ab Roll

Steps : 1.) Start by sitting on the floor with your knees bent, feet planted firmly on the floor and your hands at your sides behind your knees. 2.) Once in position rock backwards off of your pelvis towards the floor, keep your hands underneath your knees forming a "C" shape with your spine. 3.) Make sure that you keep your feet planted firmly on the floor throughout the entire motion. 4.) Squeeze with your abdominals and hold for a few seconds, then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Runner's Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides. 2.) Place one leg behind you, slowly lower your torso down towards the floor and with your hands reach down onto your front leg. 3.) Stretch down as much as possible so that you feel a stretch in your hip flexor and hamstrings. 4.) Hold to this position for 15 to 30 seconds and return back to the starting position. 5.) Repeat for as many reps, sets, and duration as desired.