Exercise Database

Stability Ball Single-Leg Crunch

Steps : 1.) Begin by lying on an exercise ball with the small of your back, crossing your arms across your chest and slowly lifting one leg off of the floor. 2.) As soon as you find your balance, curl your torso up and draw in your belly button towards your spine. 3.) Squeeze with your abdominals and then slowly return back to the starting position repeating for as many reps and sets as possible.

Cable One-Arm Incline Fly (Stability Ball)

Steps : 1.) Start by setting up a handle on a low pulley cable machine and place a stability ball next to the machine. 2.) Grab onto the handle with a neutral, hammer grip, 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 handle above your chest as this will be your starting position. 5.) Slowly lower the handle down to your side, feeling a stretch in your chest, just as in a fly 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.

Stability Ball Narrow Push-Up

Steps : 1.) Begin by rolling into a prone position on an exercise ball until your shins are on the top of the ball and your hands are on firmly on the floor in front of you right under the shoulders. 2.) Position your hands and bring them closer together so that they are just shoulder width apart. 3.) Lower your chest in a pushup position bending at the arms and go down as far as you comfortably can and then slowly raise back up. 4.) Repeat for as many reps and sets as desired.

Stability Ball Back Extension

Steps : 1.) Start by kneeling down and leaning into an exercise ball with your toes pointed on the floor and arms extended behind you but close to your body. 2.) With your chest rested firmly on the exercise ball, extend your spine upward pressing your pelvis into the ball and feel the stretch and strengthening of your back. 3.) Return back to the starting position and repeat for as many reps and sets as possible.

Cable Incline Press (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 upper back is flat on the middle of the ball so that you are in an incline position. 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.

Barbell Seated High Front Raise

Steps : 1.) Start by sitting up straight at the end of a flat bench with your feet on the floor in front of you holding a weighted barbell on your knees with an overhand grip. 2.) While keeping your arms straight, slowly elevate the barbell up and over your head, squeezing your shoulders 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.

Dumbbell Alternating Lateral Raise (Stability Ball)

Steps : 1.) Start off by sitting straight up on a stability ball with both feet together and each hand holding a dumbbell. 2.) Elevate one of the dumbbells to shoulder height, keeping the dumbbell straight during the entire motion then slowly return back to the starting position. 3.) Then alternate with the opposite arm with the dumbbell to shoulder level. 4.) Repeat for as many reps and sets as desired.

Stability Ball Single-Leg Hip Rotation

Steps : 1.) Start by rolling onto an exercise ball so that you are in a pushup position with your shins and ankles are rested right on top of the ball. 2.) Take one leg and bring it off of the ball so that your hip, knee and ankle turn inward towards your pelvis. 3.) Keep your shoulders square and turn your hip so that the twisting leg goes underneath the straight leg. 4.) Return back to the starting position and repeat with the opposite leg for as many reps and sets as desired.

Reclining Big Toe Pose

Steps : 1.) Start by laying on your back with your knees bent up towards the ceiling. 2.) Take your right leg, extend it up and grab it. 3.) Allow the straight leg that is being held to go out to the side of your body, keeping it straight in the process and you move it down towards the floor. 4.) Turn your head slightly in the opposite direction and keep your opposite hand pushed upon the left leg. 5.) Hold this position for 5 to 10 breaths and then switch legs.

Stability Ball Full Body Plank

Steps : 1.) Start by rolling onto an exercise ball so that your hips are resting on top of the ball. 2.) Extend your feet out behind you and arms out in front of you on the floor. 3.) Squeeze with your lower back so that you feel a tension in the muscles. 4.) Hold onto this position for 15 to 30 seconds and then return back to the starting position. 5.) Repeat for as many reps and however long you desire.

Seated Trunk Rotation

Steps : 1.) Start by sitting in a chair so that your back is straight, feet are planted on the floor, and your hands behind your head with fingers interlaced. 2.) Slowly twist your upper body, through your hips, to one side as far as you can so that the opposite side elbow touches the knee of the leg you are stretching down towards until you feel a stretch in your back. 3.) Hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps and as long as you desire.

Revolved Abdomen Pose

Steps : 1.) Begin by laying on your back with your arms out to the sides keeping your hands at shoulder level. 2.) Take your legs and bring them up in the air whilst lifting your hips and buttocks up and to the left. 3.) Extending your heels outward, take your right leg and aim it out towards your fingertips at the side. 4.) Follow this movement slowly by lowering your left leg down to join the right. 5.) Try and hold onto both of your feet with your right hand and anchor your body to the floor with your left arm and shoulder. 6.) Turn your head in the direction of your left hand and repeat this pose for a few reps, lifting your left leg and up down towards the right and holding at full position.

Dumbbell Kneeling Lateral Raise (Stability Ball)

Steps : 1.) Start by kneeling on an exercise ball, keeping your body upright with your arms at your sides holding a dumbbell in each hand. 2.) Slowly extend and lift your arms to about shoulder height and then return back to the start, repeating for as many reps and sets as desired.

Kneeling Jump to Box Jump

Performing a kneeling jump to a box jump is an advanced plyometric exercise that requires explosive power and coordination. Place a plyometric box or sturdy platform in front of you. Start with a lower box height if you're new to this exercise. Kneel on the ground facing the box, with your knees hip-width apart and your feet flexed, toes tucked under. Engage your core muscles to stabilize your torso. Position your body close enough to the box so that you can explosively jump onto it. From the kneeling position, explosively push through your feet and jump as high as possible. Swing your arms upward to generate additional momentum. Aim to fully extend your hips, knees, and ankles to maximize the height of your jump. Propel your body upward with force, focusing on achieving maximum height and power. As you reach the peak of your jump, aim to land softly and securely on top of the box. Bend your knees to absorb the impact of landing, aiming for a controlled and stable touchdown. Land with both feet simultaneously, ensuring that your weight is evenly distributed. Keep your torso upright and your chest lifted throughout the movement. Engage your core muscles to maintain stability and balance. Avoid excessive leaning forward or backward during the jump and landing phases. After landing on the box, ensure that you're balanced and stable before stepping down. Step or jump down from the box with control, then return to the kneeling position to prepare for the next repetition. Repeat the kneeling jump to box jump sequence for the desired number of repetitions or as prescribed in your training program.

Turtle Pose

Steps : 1.) Start of by resting on your hands and knees and keeping your knees beneath your hips. 2.) Using your glutes sit back slowly onto your heels and lower your forehead down to the floor, placing your arms beside your body right next to your feet. 3.) Hold this position for 5 to 10 breaths and return back to the starting position.

Kettlebell One-Arm Palm Clean

Steps : 1.) To begin this exercise; start off by placing one kettlebell between your feet and bend down at your knees pushing your glutes out. 2.) Take the kettlebell by the handle and raise it quickly so that it flips and the ball lands in the palm of your hand. 3.) Then throw the kettlebell back out and catch it with the handle in front of you and return it back to the floor. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Stability Ball Reverse Crunch

Steps : 1.) Begin by laying on your back with your feet elevated bent at the knees and at a 90-degree angle with your arms down at your side holding an exercise ball between your heels and glutes. 2.) When you have secured the exercise ball in between, press your arms firmly to the floor, lift up through your hips raising your glutes off of the floor. 3.) Hold onto this position squeezing your glutes and abdominals then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Stability Ball Hip Flexor Stretch

Steps : 1.) Start off by sitting on an exercise ball with one of your feet in front of the ball and the other behind it, both feet extended. 2.) Take your hands and place them upon your forward knee and sit up straight. 3.) Move your hands back towards your hips, after your in place, and push down on your hips until you start to feel a stretch. 4.) Hold this position for a few seconds then switch sides and repeat steps with opposite leg.