Exercise Database

Toe Touch Stretch

Steps : 1.) Start by standing up straight with your feet hip-width apartr and arms by your side. 2.) Slowly bend at your waist, keeping a slight bend in your legs straight, and let your body hang down in front of you, hands reaching down towards the ground. 3.) Hold onto 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.

Barbell Bicep Drag Curl

Steps : 1.) To begin this exercise; take a barbell with palms facing forward with the barbell resting at your pelvis. 2.) Then take the barbell and curl it towards your upper chest as in a way to “Drag” the bar up. 3.) Hold and squeeze the biceps tightly. 4.) Return the barbell back down to the starting position keeping the barbell in contact with your body. 5.) Repeat this exercise for as many repetitions as needed.

Dumbbell Seated Alternating Shoulder Press

Steps : 1.) Start by sitting on either a flat or elevated bench with your feet in front of you, holding a dumbbell in each hand keeping them rested at shoulder level next to your head. 2.) Slowly elevate one hand up towards the ceiling, keeping the other at the side of your head, and squeeze your shoulder. 3.) Hold for a count then return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

90/90 Hamstring Stretch

Steps : 1.) To begin this exercise; start off lying flat on your back with one leg extended out and with your other leg bend it and grab the knee with your hands. 2.) Take the leg that is being bent and extend it straight into the air and hold onto the position for up to 15 seconds and then alternate legs. 3.) Repeat this exercise for as many repetitions as needed

Parallel Bar Hip Flexion

Steps : 1.) Start by stepping in between parallel bars and placing your arms on the rests allowing your legs to hang and extend down below you. 2.) As soon as you are in position, bring your knees towards your chest in a diagonal direction, holding near the top contracting your abs for a few seconds before returning back to the starting position. 3.) Repeat in the opposite direction for as many reps and sets desired.

Barbell Kneeling Wrist Curl (Palms Up)

Steps : 1.) Start by picking up a barbell while kneeling over a bench. 2.) With your palms facing upwards, 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 and sets.

Medicine Ball Overhead Slam

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms behind your head holding a medicine ball. 2.) Raise the ball above your head fully extending your body and arms. 3.) With your force, slam the ball into the ground in front of you as hard as you can and follow through. 4.) With the follow through receive the ball from the bounce up. 5.) Repeat for as many reps and sets as desired.

Bird Dog Elbow to Knee

The bird dog elbow to knee exercise is a dynamic core exercise that targets the abdominal muscles, lower back, and stabilizing muscles throughout the body. Begin on your hands and knees on a mat or soft surface. Your hands should be directly under your shoulders, and your knees should be under your hips, forming a tabletop position. Engage your core muscles to maintain a neutral spine position, keeping your back flat and avoiding overarching or rounding. Extend your right arm straight out in front of you, parallel to the ground, while simultaneously extending your left leg straight back behind you, parallel to the ground. Your arm and leg should be fully extended, forming a straight line with your body. From the extended position, simultaneously bend your right elbow and your left knee, bringing them towards each other under your body. Aim to touch your right elbow to your left knee underneath your torso, or as close as possible without compromising form. Contract your abdominal muscles as you perform this movement, feeling the crunch in your core. Fully extend your right arm and left leg back out to the starting position, returning to the tabletop position. Repeat the movement on the opposite side, extending your left arm and right leg this time. Bring your left elbow to your right knee underneath your body, then return to the starting position. Exhale as you bring your elbow to your knee, engaging your core muscles. Inhale as you extend your arm and leg back out to the starting position.

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.

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.

Dumbbell Bench Press (Reverse Grip)

Steps : 1.) Start by laying flat on your back on a bench, feet on the floor and hands holding dumbbells in a underhand reverse grip at the sides of your chest. 2.) Slowly push the dumbbells straight up above your chest, squeezing your pecs and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Plyo Push-Up

Steps : 1.) Start in a prone push up position on the floor with your arms fully extended at shoulder width and keeping your body straight. 2.) Slowly descend to the ground by flexing through your elbows, lowering your chest towards the ground until you feel a tension in your chest. 3.) As soon as you feel a stretch in your muscle quickly push yourself back up so that your hands leave the ground. 4.) Return back to the starting position and repeat for as many reps and sets as desired

Barbell Preacher Curl (Overhand)

Steps : 1.) Sit on preacher bench placing back of arms on pad. 2.) Grasp curl bar with a shoulder-width overhand grip. 3.) Raise bar until forearms are vertical. 4.) Lower barbell until arm is fully extended. 5.) Repeat for the desired amount of reps.

Kettlebell One-Arm Snatch

Steps : 1.) To begin this exercise; start off by placing a kettlebell in front of your feet and bending down at your knees pushing your glutes out. 2.) Take the kettlebell and swing it between your legs and then with the momentum of the swing, push your hips and knees up allowing the kettlebell to be overhead pressed. 3.) Hold this position for a few seconds. 4.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Cable V-Bar Row

Steps : 1.) Start by setting up a V-Bar attachment to a high pulley cable machine and stand in front of the machine with your feet shoulder width apart. 2.) Grab the handles with a neutral grip and slowly pull the bar in towards your chest, feeling a stretch in your back and lat muscles. 3.) Squeeze and hold for a count. 4.) Return back to the starting position. 5.) 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

Standing Trunk Rotation

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your hands rested upon your hips. 2.) Slowly twist at your waist so that you feel a stretch in your middle to lower back. 3.) Hold for 15 to 30 seconds, return to the starting position and repeat with the opposite side. 4.) Repeat for as many reps and long as you desire.

Pilates

Pilates are an exercise that focus upon developing strength through the core of the body as well as increasing flexibility and coordination.