Exercise Database

Dumbbell Alternating Tricep Extension

Steps : 1.) Start by laying down on flat bench with your feet on the floor in front of you, holding a dumbbell in each hand in a neutral grip elevated above your head. 2.) Slowly extend one arm upward. Maintain the same elbow position during the movement. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Barbell Hang Clean

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about mid thigh position, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) After performing this motion, flex your elbows up and out bringing your body down and the barbell up towards your shoulders. 4.) You will have the bar positioned in a front squat position with your elbows pointing out, securing the barbell in place. 5.) Once in position lower your body to a bottom squat position to ease the tension and recovery process of the previous motion. 6.) Keep your knees bent and torso upright to help support the weight. 7.) Slowly and safely lower the weight back down to the starting position and repeat for as many reps and sets as desired.

Wide Leg Stretch

Steps : 1.) Start off by standing feet wide apart and the outside of your feet parallel to each other. 2.) Take your hands, bring them to your hips and let your back lower and bend down towards the ground. 3.) Place both palms on the floor in front of you shoulder width apart and walk them backward into your body as you deepen your stretch. 4.) Return back to the starting position by bringing your hands back onto your hips, then firming up your glutes and ab muscles. 5.) Repeat for as many times as you would like.

Barbell Kneeling Wrist Curl (Palms Down)

Steps : 1.) Start by picking up a barbell while kneeling over a bench. 2.) With your palms facing downwards flex each forearm by lifting and lowering the barbell with only your wrist. 3.) Exhale while raising your wrist. 4.) Inhale while lowering your wrist. 5.) Repeat for the desired amount of reps.

Bench Leg Pull-In

Steps : 1.) Begin by lying flat on a bench. 2.) Bring your knees up to your chest while keeping your legs together. 3.) Extend your legs back down on the bench. 4.) Repeat for the desired amount of reps.

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.

Barbell Rocking Standing Calf Raise

The rocking standing calf raise exercise uses a simple rocking motion to help strengthen the calves. Steps : 1.) Start by standing up straight with a bar across your shoulders. 2.) With your feet flat on the floor, lift your feet up and forward as if you are performing a calf raise and then rock back onto your ankles so your toes are flexed and off the floor. 3.) Return to starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Kickback

Steps : 1.) Begin by sitting up straight on a flat bench with your feet shoulder width apart, holding a dumbbell in each hand. 2.) Move your back down towards the floor so that your chest is resting on your thighs, bring the dumbbells to your sides and tuck your upper arms towards your body. 3.) Slowly raise one dumbbell up behind you until your arm is fully extended and squeeze your tricep. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Pull-In

The Stability Ball Pull-In, also known as the Swiss Ball Jackknife, is a great exercise for targeting the core, particularly the lower abs, and also engages the shoulders, chest, and hip flexors. Here’s a step-by-step guide on how to perform the movement correctly: Starting Position: Begin in a push-up position with your hands shoulder-width apart on the floor and your shins resting on top of a stability ball. Your body should form a straight line from head to heels. Ensure that your core is engaged, and your body is stable. Execution: Tighten your core muscles to maintain stability and balance. Pull Knees In: Slowly pull your knees towards your chest, rolling the stability ball forward with your feet. Aim to bring your knees as close to your chest as possible without lifting your hips too high. Exhale as you pull your knees in. Top Position: Pause briefly at the top of the movement, ensuring your core is fully engaged and your back remains straight. Your hips should be slightly elevated, and your knees close to your chest. Returning to Start: Slowly extend your legs back to the starting push-up position, rolling the stability ball back with control. Inhale as you return to the starting position.

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.

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.

Kettlebell One-Arm Push Press

Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell to your shoulder with your palms facing outward in front of you. 2.) After lower your body by bending at the knees and keeping your chest and back straight. 3.) Push through your heels and lower legs to thrust the kettlebell overhead and your body upward keeping your feet firm on the floor. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Alternating Floor Leg Raise

Steps : 1.) Start by laying with your back flat on the floor, arms at your side and feet extended out straight in front of you. 2.) Slowly lift one of your legs up off of the floor, keeping the other one still and on the floor until your elevated foot is at a 90-degree angle with the ground. 3.) Feel a stretch in your abdominals then return the leg back to the starting position and repeat with the opposite leg. 4.) Repeat for as many reps and sets as desired.

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.

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.

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.

Scorpion

Steps : 1.) Start lying facedown on the floor in a "T" position. 2.) Take your hips and rotate them to the left and extend your right leg and knee slowly across your body towards your left hand. 3.) Hold this position and return back to the starting position.

Dumbbell High Curl

Steps : 1.) Stand up straight with a dumbbell in each hand, keeping feet about shoulder width apart, bringing your arms up to shoulder level and extend out in a "T" shape. 2.) Then slowly curl your biceps so that the dumbbells are brought to your head, isolating the muscle, and keeping your arms at shoulder level during the entire motion. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.