Exercise Database

Plyo Box Step-Ups

Plyo box step-ups are a great exercise for targeting the lower body muscles, particularly the quadriceps, glutes, and hamstrings, while also improving balance and coordination. Start by standing facing the plyo box with your feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged throughout the movement. Lift one foot and place it firmly on the top of the plyo box, ensuring that your entire foot is on the box. Push through the heel of the foot on the box and drive your body upward, straightening your leg and lifting your body onto the box. As you step onto the box, drive your opposite knee upward, bringing it to hip height. Fully extend your hip and knee as you stand tall on the box, maintaining balance and stability. Carefully step down from the box with control, returning to the starting position. Perform the same number of repetitions on each leg to ensure balance and symmetry in your training.

Split Jump

Steps : 1.) Start in a lunge position with one foot forward with knee bent and the rear knee barely touching the ground. 2.) Quickly extend through your legs and jump up as high as possible bringing your legs together. 3.) On the return back down, move your legs back to their initial position as you land and absorb the impact. 4.) Return back to the starting position and repeat for as many reps and sets as desired

Dumbbell Single-Leg Calf Raise

Steps : 1.) Start by sitting down on the end of a flat bench with a block or step positioned right in front of you, and holding a dumbbell on your right leg. 2.) Extend your left leg out in front of you then dip your right heel down towards the floor as far as possible as this will be your starting position. 3.) Keeping the dumbbell firmly pressed up against your right knee, slowly raise your heel up off of the floor as far as possible squeezing your calf and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Seated Front Raise (Hammer)

Steps : 1.) Begin by sitting on a flat bench, holding a dumbbell in each hand with arms extended down by your sides; use a hammer grip. 2.) Slowly elevate both dumbbells up and in front of you towards shoulder level. Focus on squeezing your shoulder muscles on the way up. Maintain a hammer grip during the entire exercise. 3.) Hold onto this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Seated Rotation (Stability Ball)

Steps : 1.) Begin by sitting down on a stability ball. Keep your feet about shoulder width apart and maintaining a straight spine next to a cable machine. 2.) Grab a cable with both of your hands then bring your arms out straight in front of you. 3.) Slowly rotate your trunk to the opposite side of the machine, feeling tension in your abs, then return back to the starting position and then towards the machine. 4.) Repeat from side to side for as many reps and sets as desired.

Single-Leg Squat

Steps : 1.) Start by setting up a horizontal flat bench behind you and placing one of your legs behind you in the middle of the bench 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.

Stability Ball Trunk Rotation

Steps : 1.) To begin this exercise; take a stability ball and hold it straight out in front of your chest. 2.) Then twist your upper body side to side, tightening your abdominals when reaching each side. 3.) Repeat this exercise for as many repetitions as needed.

Dumbbell Wrist Curl (Neutral Grip)

Steps : 1.) Start by kneeling in front of a horizontal bench with your forearms rested upon the padding and holding a dumbbell in both hands with a neutral grip. 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.

Hanging Pike

The hanging pike is a challenging and effective ab exercise that targets the rectus abdominis (the "six-pack" muscles) along with the hip flexors and obliques. Here’s how to perform it correctly: Start Position Hang from a pull-up bar with an overhand grip (palms facing away from you). Your arms should be fully extended and your legs hanging straight down. Engage your core and keep your body stable. Engage Your Core Tighten your core muscles, pulling your navel towards your spine. Keep your legs straight and toes pointed. Raise Your Legs While keeping your legs straight, lift them up in front of you. Aim to bring your feet up towards the bar. Your body should form an “L” shape at the top of the movement with your legs perpendicular to your torso. Peak Contraction Hold the position briefly when your legs are at the highest point, fully engaging your abdominal muscles. Slowly lower your legs back to the starting position in a controlled manner, avoiding any swinging or momentum. Ensure your core remains tight and your movement is smooth.

Kettlebell Push-Up

Steps : 1.) To begin this exercise; take a kettlebell and place it on the floor and get into a pushup position with one hand holding onto the kettlebell and one on the ground. 2.) Then lower yourself to the floor without touching the ground as in a normal push-up and return back to the starting position. 3.) Switch sides quickly performing the same routine. 4.) Repeat this exercise for as many repetitions as needed.

Weight Plate Hand Squeeze

Steps : 1.) Start by standing up straight with your feet shoulder width apart, arms at your side and one arm holding a weight plate at hip level. 2.) Lower the weight down so that your fingers are nearly extended but you are still able to hold onto the weight and hold this position for a count. 3.) Raise the plate back up to the starting position and repeat for as many reps and sets as desired.

Dumbbell Alternating Arnold Press

Steps : 1.) Start by standing up straight with feet shoulder width apart and holding a dumbbell in each hand. 2.) Slowly, while using your thighs, raise the dumbbells to shoulder level and twist your palms so that they are facing in towards your body. 3.) From there raise one dumbbell above your head, while keeping the other one still, squeezing in your shoulder, and hold for a count. 4.) Return back to the starting position and repeat with the opposite hand. 5.) Repeat for as many reps and sets as desired.

Barbell Seated Good Morning

Steps : 1.) To begin this exercise; start off by sitting on a bench or a box with your butt resting on the very edge keeping a barbell rested upon your shoulders behind your neck. 2.) Then using your torso, lower yourself close down towards your knees, squeezing your back tightly and pressing the barbell down on your shoulders. 3.) Tighten up your abdominals in the process as well. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Upper Back Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart and arms to your sides. 2.) Raise your hands out in front of you, clasp your fingers together and stretch your lower back. 3.) Hold this position for 15 to 30 seconds then return back to the starting position. 4.) Repeat for as many reps and as long as you desire.

Upward Stretch

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your arms rested at your sides. 2.) Extend both of your hands up above your head, touching your palms together and then push your hands up and back keeping your back straight through the motion. 3.) Hold this position for 15 to 30 seconds, feeling a stretch in your shoulders, then return back to the starting position. 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.

Seated Hamstring Stretch

Steps : 1.) For this stretch you will need a partner to assist you. 2.) Start off sitting flat on the floor with your legs fully extended out in front of you and your partner standing right behind you. 3.) Slowly lean forward as you as your partner braces your shoulders, then try to push your torso back for 15 to 30 seconds as your partner prevents any movement from your body. 4.) Relax your muscles as then your partner then pushes back on your torso and you lean forward for 15 to 30 seconds. 5.) Repeat for as many reps, sets and duration as you desire.

Side-Lying Thoracic Rotation

This movement is ideal for improving mid-back mobility. Begin lying on your right side with the bottom leg straight and the top leg bent at 90 degree resting on top of a foam roller. Position your arms outward in a straight line, level with the chest, with the left palm resting on your right palm. Keep the bottom or right arm in that position as you lift the left arm. The goal is to try to touch that arm to the floor on the opposite side of the body before returning back to the starting position.