Exercise Database

Trap Bar Romanian Deadlift

The Trap Bar Romanian Deadlift (RDL) is a variation of the conventional Romanian deadlift that targets the hamstrings, glutes, lower back, and upper back muscles. Place the trap bar on the ground and load it with an appropriate amount of weight. Stand in the center of the trap bar with your feet shoulder-width apart. The bar should be aligned with the middle of your feet. Bend your knees slightly and hinge at your hips to grip the handles of the trap bar with an overhand grip (palms facing your body). Your hands should be just outside of your knees. Keep your spine neutral, chest up, and shoulder blades pulled back and down. Keeping your back flat, core engaged, and knees slightly bent, hinge at your hips to lower the trap bar towards the ground. Maintain a slight bend in your knees throughout the movement, but avoid excessive knee flexion. Lower the trap bar by pushing your hips back, allowing it to slide down the front of your thighs. Lower the bar until you feel a stretch in your hamstrings, typically when it reaches just below your knees. Keep the bar close to your body throughout the movement. Focus on maintaining tension in your hamstrings and glutes as you lower the bar. Once you reach the bottom of the movement, reverse the motion by driving your hips forward and standing up tall. Squeeze your glutes at the top of the movement to fully extend your hips. Keep your back flat and avoid hyperextending your lower back at the top of the movement. Inhale as you lower the trap bar towards the ground. Exhale as you extend your hips and return to the starting position.

Straddle Stretch

Steps : 1.) Begin in a seated upright position with your legs extended out in front of you in a "V" shape and arms pointed out straight. 2.) Place your hands on the floor and then lean forward as far as possible so that you feel a stretch in your hamstrings. 3.) Hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps, sets and however long you desire.

Lateral Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart, knees slightly bent and placing your right hand on your hip and the other placed behind your head. 2.) Slowly raise the left arm in a vertical line and incline your torso to the right, feeling a stretch and tension in your abdominals. 3.) Return back to the starting position and repeat for as many reps and sets desired.

Forearm Plank with Hip Abduction

Steps : 1.) Start off on your hands and toes in a modified push-up position. Next, place both forearms on the ground and extend both legs transitioning to a plank. 2.) Take one of your legs and bring them out to the side of your body (hip abduction), keeping it parallel to the floor, holding the position for a few seconds. 3.) After feeling tension in your core, bring the leg back to the center and then return to the starting position. 4.) Repeat this motion with the opposite leg and continue to alternate. 5.) Perform as many reps and sets as desired.

Band Alternating Bicep Curl

The alternating biceps curl with band exercise will use either an exercise band or bungee for resistance to help strengthen the bicep muscle. Steps : 1.) Start by placing an exercise band under your feet and hold the handles palms forward in your hands. 2.) Stand with your feet shoulder-width apart, knees slightly bent and your abs drawn in. 3.) Curl your arms up and down in an alternating motion, keeping your body straight, and isolating the bicep muscle. 4.) As you become comfortable with the motion, increase your speed. 5.) Repeat for as many reps and sets as desired.

Handstand Push-Up

Steps : 1.) Start with your back up against a wall, then bend forward placing both hands on the floor in front of you shoulder width apart. 2.) Slowly kick your feet up against the wall, still keeping your arms straight, and walk your way up the wall with your feet so that your legs and arms are fully extended. 3.) Make sure that your body is straight and balanced before you move onto the next step. 4.) Slowly, through your shoulders, lower yourself towards the ground so that your head almost touches the floor and you feel a stretch in your shoulders and upper body. 5.) Push yourself back up until your elbows are near locked. 6.) Repeat for as many reps and sets as desired.

Barbell Rear Delt Row

Steps : 1.) To begin this exercise; start off by placing a weighted barbell in front of your legs bending over slightly with your glutes extended out. 2.) Let your arms hang down and grab the barbell, lifting slightly so that the bar is rested around your shins. 3.) Pull the barbell up towards your chest keeping your body still during the entire movement. 4.) As you reach your chest squeeze your back and your deltoids tightly holding on for a few seconds. 5.) Return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed

Barbell Overhead Front Raise

Steps : 1.) To begin this exercise; start off with a weighted barbell rested in front of your thighs with your palms facing down. 2.) Then lift the barbell up until it is overhead above your body and hold onto this position for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Band Lateral Raise

Steps : 1.) To begin this exercise; stand on a band so that it is evenly distributed to be pulled by each arm. 2.) Grab the handles and keep you arms down and rested at your side. 3.) Then using your shoulders, raise the hands above your sides so that they are at shoulder level then lower the handles back down to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Barbell Landmine Squat

The barbell landmine squat targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core, making it an effective lower body and core strengthening exercise. Place one end of the barbell into the landmine attachment or secure it in a corner. Load weight plates onto the other end of the barbell according to your strength and fitness level. Stand facing the landmine with your feet shoulder-width apart or slightly wider. The barbell should be positioned at your side, with your chosen side to hold the barbell. Hold the barbell with one hand, palm facing inward, at about chest height. Your arm should be bent at the elbow, with your forearm parallel to the floor. This hand will serve to stabilize the barbell during the exercise. Brace your core and keep your chest up as you initiate the squat by bending your hips and knees simultaneously. Lower your body down, keeping your back straight and your weight on your heels. Lower yourself until your thighs are approximately parallel to the ground or as low as your flexibility allows while maintaining good form. Press through your heels and drive your hips forward as you stand back up, straightening your legs and returning to the starting position. Keep your core engaged throughout the movement to maintain stability.

Dumbbell One-Arm Preacher Curl

The dumbbell one-arm preacher curl exercise is an intermediate-level bicep exercise where you use an incline bench to support the triceps and isolate the biceps. Steps : 1.) Begin seated at a preacher curl bench, grasping a dumbbell in your hand with your palms facing up. 2.) Extend your arm fully along the bench. 3.) Curl your arm up towards your chest, squeezing your bicep muscle. 4.) Pause for a moment and then return to the starting position and switch arms. 5.) Repeat for as many reps and sets as desired.

Dumbbell Incline Tricep Extension

Steps : 1.) Start by sitting your back flat on an incline bench with your feet on the floor in front of you, holding a dumbbell on your legs. 2.) Elevate the weight above your head as this will be your starting position. 3.) Slowly lower the dumbbell behind your head as far as possible by extending both arms and squeeze your triceps. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Incline Hammer Curl

The dumbbell incline hammer curl exercise keeps stress on the biceps and helps strengthen the forearm muscles. 1.) Begin by sitting on an incline bench with your feet firmly on the floor in front of you and grabbing a dumbbell in each hand with your palms facing in towards each other. 2.) Bring your arms down to your sides, keeping your wrists as straight as possible (i.e. hammer grip), raise your wrists to your shoulders. 3.) Concentrate on squeezing your biceps as you raise up your arms. 4.) Repeat for as many reps and sets as desired.

Dumbbell Seated Press (Palms In)

Steps : 1.) Start by sitting at the end of a flat bench with your feet on the floor in front of you, holding a dumbbell in each arm at shoulder level, palms facing in, next to your head. 2.) Slowly elevate your arms up and above your head, squeezing your shoulder and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Clean and Jerk

Steps : 1.) To begin this exercise; start off with a weighted barbell in front of your feet and raise it slightly so that it is parallel with your shins. 2.) Lower your hips and bend your knees a bit while keeping your back straight so that the weight of the bar is rested upon your heels 3.) Pull up on the bar so that it reaches the mid-thigh position then perform a jumping movement, which you extend your knees and hips allowing the bar to move upward. 4.) Keep the bar pressed up and rested against your palms and shoulders. 5.) Then while in a full squat position push your torso upward thrusting with your hips, quads and heels keeping your knees bent slightly and straighten out your back. 6.) With the barbell pressed up overhead, spread your legs out with one leg stretched out a bit forward and the other pushed back slightly maintaining the clean press overhead. 7.) Hold onto this position for a few seconds. 8.) Return back to the starting position by letting the barbell roll down off of your shoulders and lightly bring it back down to the floor. 9.) Repeat this exercise for as many repetitions as needed

Dumbbell One-Arm Hammer Curl

Steps : 1.) Start by standing up straight, with a dumbbell in one hand and feet flat on the floor. 2.) Hold the dumbbell in an neutral grip with your palms facing inward, then slowly lift the dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Decline Press

Steps : 1.) Start off by laying down on an decline bench with your feet flat on the floor or in foot holder, holding a dumbbell in both hands with arms extended straight over your chest. 2.) Then slowly lower your arms until they at about shoulder, keeping a 90-degree angle in your arms until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Rear Military Press

Steps : 1.) Start by setting up a barbell with the weight that you would like to perform and stand up straight with your feet shoulder width apart. 2.) Extend the barbell above your head as this will be your starting position. 3.) Slowly lower the barbell behind your head and squeeze your shoulders. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.