Exercise Database

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.

Smith Machine Bent-Over Row (Reverse Grip)

Steps : 1.) Start by setting up a smith machine in position for a bent over row and adding the weight that you would like to perform. 2.) Face the bar and grab it with an underhand shoulder width grip, keeping your back lowered but straight and knees slightly bent. 3.) Slowly pull the bar up towards your chest, squeezing your back and hold for a count. 4.) Return back to the starting position. 5.) 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.

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.

Dumbbell Single-Leg Squat

Steps : 1.) Start by setting up a horizontal flat bench behind you, placing one of your legs behind you in the middle of the bench and holding a dumbbell in each hand as this will be your starting position. 2.) Cross your arms in front of you and slowly lower your body down towards the floor, bending with your front leg until your knee is parallel with the floor and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Windshield Wipers

Steps : 1.) Start by grabbing onto a pull up bar or hanging grip and raising your body off of the floor. 2.) Lift up through your abdominals so that your back is parallel with the floor, keeping your knees bent and feet pointed forward. 3.) Once you find your balance, swing your knees to one side and feel a pull on your obliques, then return back to the center and continue to the opposite direction. 4.) Return back to the starting position and repeat this motion for as many reps as you are able to perform. 5.) Return back to the starting position and slowly lower yourself back to the ground to prevent a muscle pull. 6.) Repeat for as many reps and sets desired. Tips : 1.) This is an advanced oblique and abdominal exercise that requires you to strengthen your abs first so that you prevent from pulling a muscle performing this workout.

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.

Alternating Leg Bridge

Steps : 1.) Start by laying on your back with arms at your sides , keeping one knee bent with your heel on the ground and the other leg pointed straight out in front of you in a 45-degree angle. 2.) Slowly lift your hips off of the ground and squeeze your glutes. 3.) Form a straight line with your body through your shoulders and knees. 4.) Hold onto this position for a few seconds then return back to the starting position. 5.) Alternate legs and repeat.

Back Stretch

Steps : 1.) Begin by sitting flat on the floor with your legs extended hip-width apart and keep your spine straight so that your head is pointed up towards the ceiling. 2.) Take your hands and extend them out in front of you so that they are slightly below shoulder level with your palms facing up. 3.) Straighten out your spine by inhaling and lifting up through your hips, then through your exhale curl the chin towards your chest. 4.) In this motion with the rest of your body curl out towards your feet holding onto this position for a few seconds. 5.) Exhale back out and return to the starting position.

Kettlebell Military Press

Steps : 1.) To begin this exercise; start off by clean pressing kettlebells to your shoulder with your palms facing inward towards your face. 2.) Then press the kettlebells up and out until they overhead. 3.) Return the kettlebells back to the inward shoulder position. 4.) Repeat this exercise for as many repetitions as needed

Kettlebell One-Arm Military Press

Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell to your shoulder with your palms facing inward towards your face. 2.) Then press the kettlebell up and out until it is overhead. 3.) Return the kettlebell back to the inward shoulder position. 4.) Repeat this exercise for as many repetitions as needed

Barbell Reverse Bench Press (Wide Grip)

Steps : 1.) Set up a Smith Machine with the amount of weight that you want to perform and place a flat bench underneath the bar, centering it out for the exercise. 2.) Grab the bar with an underhand reverse wide 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.

Band Squat

The band squat exercise is the version of the squat that uses exercise bands to increase resistance and flexibility instead of using weights. Steps : 1.) Start off standing with your feet on the exercise bands with your feet shoulder width apart. 2.) Grab onto the handles of the bands and pull them up to your shoulders in a slow and controlled motion. 3.) With your abs drawn in, squat down until your thighs are parallel with the floor. 4.) Slowly return to the starting position. 5.) Repeat for as many reps and sets as desired.

Climber Pull-Up

The climber chin-up exercise is a variation of the basic chin up and is a great workout for people who rock climb. Steps : 1.) Grasp a chin up bar with a slightly wider than shoulder width overhand grip. 2.) Keeping your body straight pull yourself up and to one side of the bar. 3.) Lower your body back down to the starting position. 4.) Raise yourself to the other side of the bar. Tips : 1.) Alternate sides while performing this exercise. 2.) Allow your body to hang down completely.

Dumbbell Bicep Curl (Supine)

The dumbbell lying supine biceps curl machine exercise is an advance exercise where you lie down to isolate and target the bicep muscles Steps : 1.) Start off lying on a flat bench with your head at one end and your feet planted firmly on the floor at the other end. 2.) Grabbing a dumbbell in each hand, palms facing in, bring your arms down to your sides, hanging off the bench. 3.) Slowly raise your arms up until they are level with your chest, then curl the dumbbells twisting your palms so your forearms touch your biceps. 4.) Hold this position for a count, isolating the bicep muscle and squeezing. 5.) Slowly lower your arms to the starting position. 6.) Repeat for as many reps and sets 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.

Barbell Incline Bench Pull

Steps : 1.) Start by grabbing dumbbells or a barbell and lie face down on a 45 degree incline bench. 2.) Let your arms hang down by your sides so that they are down towards the floor while using a palms down grip to lift either the barbell or dumbbells toward your face. 3.) Once the dumbbells are near your face, hold for a count, then return back down slowly to the starting position. 4.) Repeat for as many reps and sets as desired.

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.