Exercise Database

Glute Bridge March

The bridge with alternating step-in-place is a variation of the traditional bridge exercise that incorporates additional lower body movement to engage the glutes, hamstrings, and core muscles. Lie on your back on a mat or comfortable surface with your knees bent and your feet flat on the ground. Keep your arms by your sides with your palms facing down for stability. Engage your core muscles and press your lower back into the ground. Lift your hips upward by pushing through your heels until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top of the bridge to maximize muscle activation. While maintaining the bridge position, lift one foot off the ground. Slowly bring your knee towards your chest as if you are marching in place. Lower your foot back down to the ground and repeat the movement with the opposite leg. Continue alternating between legs, lifting and lowering each foot in a controlled manner. Hold the bridge position throughout the exercise, maintaining tension in your glutes and core to stabilize your body. Perform the alternating step-in-place movement for the desired number of repetitions or time duration. Aim for smooth and controlled movements, focusing on maintaining proper form throughout the exercise. Inhale as you lower your hips back down towards the ground. Exhale as you lift your hips up into the bridge position and perform the alternating step-in-place movement.

Cable Flat Bench Fly

The cable flat bench fly is an excellent exercise for isolating the pectoral muscles, particularly the middle part of the chest. It also engages the shoulders and triceps. Here’s how to perform it correctly: Setup: Place the bench in the center of the cable machine. Set the pulleys to the lowest position. Attach handles to the cables. Select an appropriate weight for each side. Starting Position: Lie down on the bench with your feet flat on the floor. Grab the handles with an overhand grip (palms facing inwards). Extend your arms above your chest with a slight bend in your elbows, and your hands should be directly over your chest. Your arms should remain in this slightly bent position throughout the movement. Executing the Fly: Inhale and brace your core. Slowly lower the handles out to your sides in a wide arc, keeping the slight bend in your elbows. Lower your arms until they are level with your chest or slightly below, feeling a stretch in your chest muscles. Returning to Starting Position: Exhale and reverse the motion, bringing the handles back together in the same wide arc. Focus on squeezing your chest muscles as your hands come together over your chest. Keep the movement controlled to maintain tension on the chest muscles.

Barbell Seated Calf Raise

The barbell seated calf raise is a version of the standard calf raise that uses a block and barbell. Steps : 1.) Start by placing a block on the floor about one foot in front of a bench. 2.) Rest a barbell across your upper thighs and then sit on the bench with the balls of your feet placed upon the block. 3.) While keeping the barbell rested across your thighs, slowly raise and lower your heels up as high as possible without lifting your foot off of the block. 4.) Repeat for as many reps and sets as desired.

Cable Reverse Grip Tricep Extension

Steps : 1.) Begin by attaching a bar to a low pulley cable machine and then lie with your back on an inline bench with your feet flat on the floor. 2.) Grab the bar and hold it just over your eyes with your arms extended and elbows bent. 3.) Begin to bend your elbows straight out and extend the bar out straight in front of you until you feel a stretch in your triceps. 4.) Hold this position for a count and return back to the start. 5.) Repeat for as many reps and sets desired.

Cable Behind the Back Wrist Curl

Steps : 1.) Start by setting up either a straight or EZ bar on a low pulley cable machine and grab the bar behind your back using an underhand shoulder width grip. 2.) Keep your elbows tucked in at your sides and slowly raise the bar up, squeezing your forearms and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Reverse Hyper (Flat Bench)

Steps : 1.) Begin by laying face down in a prone position on a bench with your toes touching the floor and legs extended out straight behind you. 2.) Once in position, pull your legs up towards the ceiling until you feel tension in your glutes. 3.) Hold for a two count before bringing your legs back down to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Behind the Back Shrug

Steps : 1.) To begin this exercise; start off by placing a barbell behind your back resting it slightly against your quads with your palms facing backwards. 2.) With your shoulders, raise the barbell so that it reaches your glutes and hold onto the position for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Mountain Biking

Mountain bikin is a sport that consists of riding outdoors, mostly off-road courses and over rough terrain. It requires stamina, core strength, endurance, balance, coordination and handling skills.

Sissy Squat

Steps : 1.) Start by standing up straight, with your feet shoulder width apart next to either a smith machine or support structure. 2.) Bend slightly with your knees, place one arm across your chest and use the other to hold onto the support. 3.) Slowly lower your body backward, while raising your heels off of the ground, squatting down until you feel a stretch in your hamstrings and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Seated Floor Hamstring Stretch

Steps : 1.) Start by sitting on a mat with one foot extended out in front of you, toes pointed towards the ceiling, and the other leg bent inwards against the opposite leg's inner thigh. 2.) Slowly lean forward and reach for your extended ankle until you feel a stretch in your hamstring. 3.) Hold this position for 15 to 30 seconds and then return back to the starting position. 4.) Repeat for as many reps, sets and duration as you desire.

Front to Back Leg Swings

Performing front-to-back leg swings is an excellent dynamic warm-up exercise that helps to increase flexibility, mobility, and blood flow to the lower body. Stand tall with your feet hip-width apart and your arms relaxed by your sides. Engage your core muscles by gently pulling your belly button towards your spine to stabilize your torso. If needed, you can use a wall or a sturdy object for support to maintain your balance during the exercise. Begin by swinging one leg forward in a controlled motion. Keep your knee straight but not locked. Swing your leg as high as comfortable, aiming for a gentle stretch in the hamstrings. After swinging your leg forward, smoothly swing it backward in the opposite direction. Again, keep your knee straight but not locked, and aim for a gentle stretch in the quadriceps by bending the knee, trying to kick your buttock with your heel. Focus on maintaining control throughout the movement. Avoid swinging your leg too forcefully or using momentum to lift it. The motion should be controlled and deliberate. After completing the desired number of repetitions on one leg, switch to the other leg and repeat the exercise. While swinging your legs, keep your upper body stable and avoid leaning excessively forward or backward. Your torso should remain upright throughout the exercise. Coordinate your breathing with the movement. Inhale as you swing your leg forward, and exhale as you swing it backward. Gradually Increase Range of Motion: As you warm up, gradually increase the range of motion of your leg swings. Try to swing your leg higher with each repetition, but only go as far as you can comfortably without straining.

Weight Plate Neck Flexion (Supine)

Steps : 1.) To begin this exercise; start off by lying face up with your back on a flat bench holding a weight plate in front of your head. 2.) With the plate rested on the front your head, slowly lower your neck down squeezing your shoulders and keeping the plate pressed lightly to the head. 3.) Then return back up to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Smith Machine Decline Bench Press

Steps : 1.) Start off by taking a decline bench and placing it underneath a bar on a smith machine, lowering the bar so that it is just above chest level, and laying with your head facing the back of the machine. 2.) Once in position grab the bar and release it, extending your arms until they are straight but not locked, then lower the bar until your arms are at about level with 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.

Dumbbell Incline Bench Press (Palms in)

Steps : 1.) Start by laying with your back flat on a incline bench with your feet rested on the floor and holding a dumbbell in each hand. 2.) Keep the dumbbells rested at your chest as you get yourself into position, holding onto them with a neutral grip. 3.) Extend your hands above your chest and squeeze so that you feel a stretch in your pecs, then hold for a count. 4.) Then slowly return the dumbbells at the sides of your chest. 5.) Repeat for as many reps and sets as desired.

Chest and Shoulder Stretch

Steps : 1.) Start off standing up straight with your feet shoulder width apart, holding either a broom or a bodybar in between your hands. 2.) With a wide grip on the pole, hold it in front of you with your palms face down and then lift it up slowly behind your head. 3.) Arch your shoulders back and continue to extend your arms until you feel a stretch on your chest then hold for 15 to 30 seconds. 4.) Return back to the starting position and repeat for as many reps and duration as desired.

Band Cross-Over

The exercise band cross-over, often referred to as the resistance band crossover, is a great exercise for targeting the chest muscles. Here's a step-by-step guide on how to perform it: Setup: Attach the resistance bands to a sturdy anchor point at chest height. Ensure the bands are securely fastened to prevent any accidents. Starting Position: Stand facing away from the anchor point with a handle in each hand. Step forward to create tension in the bands. Your arms should be outstretched to the sides with a slight bend in your elbows. This is your starting position. Body Position: Position your feet shoulder-width apart. You can place one foot slightly forward for better balance. Engage your core muscles to keep your body stable and maintain a straight posture. The Movement: Exhale as you bring the handles together in front of you in a hugging motion, keeping a slight bend in your elbows. Your hands should meet in front of your chest, with palms facing each other or slightly downward. Hold the position for a brief moment, squeezing your chest muscles. Return to Start: Inhale as you slowly return your arms to the starting position, maintaining control and tension in the bands throughout the movement.

Cable Decline Chest Fly

Steps : 1.) Start by setting up handles on two low pulley cable machines and placing a decline bench in between both machines. 2.) Grab onto both handles with an overhand grip and lay down on the decline bench, keeping your back flat on the bench and feet underneath the foot rests. 3.) Raise the handles above your head as this will be your starting position. 4.) Slowly lower and extend your arms out to your sides, feeling a stretch in your chest and hold for a count. 5.) Return back to the starting position and squeeze your chest. 6.) Repeat for as many reps and sets as desired.

Dumbbell Bent-Over Tricep Extension

Steps : 1.) To begin this exercise; start off with a dumbbell in each hand, bend your knees and bring your upper body down and forward. 2.) Keep the arms at your waist with dumbbells parallel from the floor. 3.) Then take the arm and lift the weight up and behind your back squeezing your triceps tightly. 4.) Hold the position for a few seconds then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.