Exercise Database

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.

Cable Rope Seated Crossover Row

Steps : 1.) Start by attaching a rope extension to a low pulley cable machine and sitting down in front of it with your feet firmly on the rests. 2.) Grab the left side of the rope with your right hand and the right side with your left. 3.) Slowly pull the weight towards you and as you pull, uncross your hands to create a neutral grip and pull the rope to your sides, squeezing your back, and hold for a count. 4.) Return to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Front Raise

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a dumbbell in one hand at your side. 2.) Slowly elevate your arm up in front of you to about head level, feeling a stretch in your shoulders and squeeze, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Seated One-Arm Shoulder Press

Steps : 1.) Start by sitting at the end of a bench 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.

Barbell Decline Bench Press (Wide Grip)

The barbell wide grip decline bench press is a great exercise to work the lower portion of the pectoral muscles and also uses a wider grip to focus upon the outer portion of the chest. Steps : 1.) Start off lying on a decline bench with your head positioned lower than your feet and reach up grabbing the barbell with a wider than shoulder-width as this will be your starting position. 2.) Slowly lift the barbell up off of the rack, bring it just over your chest and lower it until it is above the lower portion of your chest and you feel a stretch in your pectoral muscles. 3.) Hold this position for a count then return back up to the start. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Keep your abs drawn in and your back flat on the bench throughout this exercise. 2.) Refrain from bouncing the barbell off of your chest as this is improper form and can lead to injury. 3.) Make sure the you are using a bench that you can maintain your balance through the exercise.

Dumbbell Squat to Bicep Curl

This exercise combines a squat with a curl to effectively work the entire body. This is an advanced exercise. Steps : 1.) Stand with your feet shoulder-width apart, your knees slightly bent and your abs drawn in, holding a dumbbell in each hand. 2.) As you perform a squat, keep both arms extended holding the dumbbells. 3.) As you come out of the squat position, focus on extending the legs as you curl the dumbbells upward towards the shoulders. 4.) Pause for a moment and repeat for desired repetitions. Tips : 1.) Contract your biceps as you curl your arms up.

Bear Crawl

The bear crawl is a highly effective full-body exercise that targets multiple muscle groups, including the core, shoulders, arms, and legs. Begin on your hands and knees on the floor. Your wrists should be directly under your shoulders, and your knees should be under your hips. Tighten your abdominal muscles to stabilize your core. Your back should be flat and your spine in a neutral position. Lift your knees a few inches off the ground so that you're in a hover position. This is the starting position for the bear crawl. Simultaneously move your right hand and left foot forward, followed by your left hand and right foot. Imagine yourself crawling like a bear, with opposite limbs moving together. Keep your hips low as you move forward. Your knees should hover just above the ground throughout the movement. Avoid rocking side to side excessively. Keep your shoulders stable and your weight evenly distributed between your hands and feet. Focus on moving with control rather than speed. This will help you maintain proper form and maximize the effectiveness of the exercise. Keep crawling forward for a set distance or time, depending on your fitness level and goals. You can also crawl backward or sideways to add variety to the exercise. Keep your back flat and avoid arching or sagging your lower back. Maintain a strong, stable core throughout the movement. Remember to breathe steadily and rhythmically as you perform the bear crawl. Inhale and exhale deeply to maintain oxygen flow to your muscles.

Push-up to Renegade Row

Combining a push-up with a renegade row adds an extra challenge by incorporating both upper body pushing and pulling movements along with core stabilization. Begin in a high plank position with your hands gripping a pair of dumbbells that are shoulder-width apart. Your wrists should be directly under your shoulders, and your body should form a straight line from head to heels. Your feet should be slightly wider than hip-width apart for stability. Lower your body towards the floor by bending your elbows, keeping them close to your sides. Lower until your chest nearly touches the ground, maintaining a straight line from head to heels. Keep your core engaged throughout the push-up to maintain stability. Push yourself back up to the starting position, fully extending your arms. Ensure that your body remains in a straight line from head to heels throughout the entire movement. Once you're back in the high plank position, shift your weight to one side and row one dumbbell up towards your rib cage while stabilizing your core and hips to prevent rotation. Keep your elbow close to your body as you row the dumbbell upward, squeezing your shoulder blade towards your spine. Lower the dumbbell back to the floor in a controlled manner. Repeat the row on the other side, alternating sides with each repetition. Continue alternating between push-ups and renegade rows for your desired number of repetitions or time.

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 Seated One-Arm Wrist Curl

Steps : 1.) Start by sitting on the end of a flat bench with your feet flat on the floor and holding a dumbbell in one hand using a neutral grip. 2.) Rest the arm holding the dumbbell on the same leg so the weight is extended off. 3.) Slowly lower the weight down below your leg, squeeze using your forearm and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

Lying Alternating Knee Raise

Steps : 1.) Start by laying with your back flat on the floor, arms at your sides and legs extended out straight in front of you. 2.) Slowly extend one of your knees up as far as possible to your chest, keeping the other straight, until you feel a stretch in your abs. 3.) Return the knee back to the starting position and repeat with the opposite leg. 4.) Repeat for as many reps and sets as desired.

Cable Chest Press (Supine Stability Ball)

Steps : 1.) Start by setting up handles on two low pulley cable machines and placing a stability ball in between the machines. 2.) Grab onto the handles with a neutral, hammer grip, twisting them so they are horizontal and sit down on the ball. 3.) Slowly walk your feet out in front of you so that your legs are extended out in front of you with knees bent and your back is flat on the middle of the ball. 4.) Raise the handles above your chest as this will be your starting position. 5.) Slowly lower the handles down to your sides, 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 Reverse Fly (Prone)

Steps : 1.) Start by setting up a flat bench with your chest rested upon the bench, feet extended behind you, holding a dumbbell in each hand, and arms rested down towards the floor. 2.) Slowly, using your shoulders, raise your arms up towards the ceiling, squeezing on the way up and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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

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.

Cable Incline Bench Row

Steps : 1.) Start by taking an incline bench and placing it in front of a cable pulley machine with the high end facing the straight bar that is attached to the machine. 2.) Lay down with your chest flat on the bench and grab the bar with an overhand grip then slowly pull the bar in towards your chest. 3.) Squeeze your back as the bar reaches your chest and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.