Exercise Database

Band Hip Lift

Steps : 1.) To begin this exercise; take a band and secure it underneath two dumbbells so that they wont move. 2.) Move your body so that your hips are right under the bands and set up for a basic sit up position with your knees up and feet firm on the floor. 3.) Keep your hands extended behind your head. 4.) Push your shoulders to the floor as you raise your hips and extend the band as high as possible. 5.) Hold onto the position for a few seconds and return to the start. 6.) Repeat this exercise for as many repetitions as needed.

Dumbbell Concentration Curl on Stability Ball

Steps : 1.) Start by sitting on a stability ball with your feet spread apart, grasping a dumbbell in one hand and keeping in between your legs. 2.) Slowly lift the weight up towards your chest in a controlled movement, making sure that you isolate the bicep, hold for a 2 count and then lower back down to the starting position. 3.) Repeat for as many reps and sets as desired and then repeat with the other arm.

Cable Calf Raise

Steps : 1.) Start by setting up either a dip belt, rope or straight bar on a low pulley cable machine and placing either a step or block in front of the machine. 2.) Step onto the block with the balls of your feet on the edge and letting your heels drop down as far as possible without touching the floor. 3.) Then slowly raise your heels up as far as possible, squeezing your calves and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Hip Abduction

Steps : 1.) Start off standing up straight with your arms extended again a wall. 2.) Slowly cross one of your legs behind you then flexing away with your upper body away from the stretched leg until you feel tension in your hips and legs. 3.) Move side to side for about 15 to 30 seconds and repeat for as many reps and sets as desired.

Stability Ball Pike Push-Up

Steps : 1.) Start off in a pike position with your toes firmly planted on an exercise ball with your hands in a push-up position right in front. 2.) When balanced, slowly do push-ups by lowering your body towards the floor in a pike position. 3.) Return back up to the starting position and repeat for as many reps and sets as desired.

Stability Ball Hip Thrust

Steps : 1.) Start by sitting on an exercise ball and slowly walk your feet out and lay with your back on the ball. 2.) Keeping your shoulders and head on the exercise ball, cross your arms across your chest. 3.) Lift your hips up slowly in a smooth motion, holding for a few seconds then return back to the starting position. 4.) Repeat for as many sets and reps as desired.

Single-Leg Push-Up

Steps : 1.) Begin by getting yourself into a push-up position with arms shoulder width apart and feet extended behind you with toes flat on the floor. 2.) Take one leg and place it over the other so that only one foot is positioned on the floor. 3.) Slowly lower yourself down until your chest almost touches the floor then hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Lateral Raise

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a dumbbell in each hand. 2.) While keeping your body still, slowly raise one of the dumbbells out to the side up to shoulder level, squeezing on the way up and hold for a count. 3.) Then return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Posterior Capsule Stretch

Steps : 1.) Start off standing up straight with your arms at your sides and your feet shoulder width apart. 2.) From there bring one of your arms across your chest so that the palm faces the body with your other arm putting pressure until you feel a stretch in your shoulder. 3.) Hold this position for 30 seconds to a minute and repeat with the opposite side.

Box Jump Multiple Response

Steps : 1.) Place a box, that is about 2 feet tall, in front of you and stand about arms length away. 2.) Slightly bend down at the knees with your arms at your sides and with as much force as you can, jump up and forward onto the box landing with both feet. 3.) As soon as you land immediately drop down to the original starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Wall Squat Hold

The dumbbell wall squat hold is a variation of the traditional wall squat that adds resistance to the exercise by holding dumbbells. It primarily targets the muscles of the lower body, including the quadriceps, glutes, and hamstrings, while also engaging the core muscles for stability. Stand with your back against a wall and your feet positioned slightly wider than shoulder-width apart. Hold a dumbbell in each hand, with your arms hanging down by your sides and your palms facing inward. Keep your feet planted firmly on the ground throughout the exercise. Slowly slide your back down the wall, bending your knees and lowering your body into a squat position. Keep your back flat against the wall and your chest lifted. Aim to lower yourself until your thighs are parallel to the ground, or as close to parallel as you can comfortably go. Once you reach the bottom of the squat position, hold this position while keeping tension in your muscles. Ensure your knees are aligned with your toes and not collapsing inward. Maintain a neutral spine and avoid rounding your lower back. Engage your core muscles by pulling your belly button towards your spine. Squeeze your glutes and quadriceps to maintain stability and control. Hold the squat position for a predetermined amount of time, such as 20-30 seconds, or longer if you're more advanced. Focus on breathing steadily throughout the hold, inhaling through your nose and exhaling through your mouth. After holding the squat position for the desired duration, slowly push through your heels and straighten your legs to return to the starting position. Keep your back pressed against the wall as you rise up. Perform the dumbbell wall squat hold for the desired number of repetitions or hold times, depending on your fitness level and goals. You can gradually increase the duration of the hold or the weight of the dumbbells as you become stronger and more comfortable with the exercise.

Sphinx

Steps : 1.) Start off by lying prone on the ground or a mat with your hands and forearms firmly on the floor. 2.) Pressing your pelvis on the mat, extend your upper body up to the ceiling, holding onto this position for a few seconds then returning back to the starting position. 3.) Repeat this pose for a few times to be able to stretch out your back.

Kettlebell Renegade Row

Steps : 1.) To begin this exercise; take two kettlebells and place them on the floor moving yourself into a standard push-up position keeping your body extended out. 2.) Then use your weight and push one of the kettlebells towards the floor and pull the opposite towards your chest using your shoulders. 3.) Return the kettlebell back towards the floor and repeat the exercise with the opposite hand. 4.) 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.

Cable One-Arm Tricep Kickback (Reverse Grip)

Steps : 1.) Start by setting up a handle on a low pulley cable machine, grabbing one of the handles with an underhand grip, and keeping your back bent so that it is parallel to the floor. 2.) Bring your elbow up as high as possible and tight to your side then extend it out, squeezing your tricep and holding for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired and repeat on opposite side.

Cable Lying Tricep Extension

The cable lying triceps extension uses cables to isolate and work the tricep muscles. Steps : 1.) Start off by placing a flat bench with the end towards a weight stack and attaching a short straight bar to the pulley and lower the pulley to the bottom of the stack. 2.) Lie face up (back flat) on the bench and grasp the bar with a narrow overhand grip. 3.) Starting with your arms extended lower the bar towards the stack by bending your elbows. 4.) Slowly extend your arms upright and return to the starting position. 5.) Repeat for as many reps and sets as desired.

Posterior Lower Leg Stretch

Steps : 1.) Start this stretch by kneeling down on one knee while the opposite foot is planted flat on the floor. 2.) Keep your spine straight and your hips/shoulders aligned. 3.) Take one of your hands and place it upon the knee of the outstretched leg and lunge forward slightly. 4.) Hold for a few seconds, switch legs and repeat.

Assisted Hyperextension

Steps : 1.) To begin this exercise; have a partner grab your legs as your lay down on your stomach on a flat bench until your pelvis has reached the end of the bench. 2.) Keep your body straight and cross your arms across your chest and then start to bend forward as far as you can until you can almost touch the floor. 3.) Return back to the starting position using your torso and inhale on the way up. 4.) Repeat this exercise for as many repetitions as needed.