Exercise Database

Pendlay Row

Performing a Pendlay row involves several steps to ensure proper form and effectiveness: Begin by standing with your feet about shoulder-width apart, knees slightly bent, and your torso angled forward at around 45 degrees. Hold a barbell with an overhand grip (palms facing down), slightly wider than shoulder-width apart. Your arms should be fully extended and perpendicular to the floor. Engage your core muscles to stabilize your spine and maintain a flat back throughout the movement. Keep your chest up and your shoulders down and back to avoid rounding or hunching forward. With controlled movement, pull the barbell up towards your lower chest by retracting your shoulder blades and bending your elbows. Keep the bar close to your body throughout the movement to maximize back engagement. Hold and Squeeze: Once the barbell reaches your lower chest, hold the position for a brief moment and focus on squeezing your back muscles to maximize contraction. Lower the barbell back down to the starting position in a controlled manner, fully extending your arms without allowing the weight to touch the ground. Perform the desired number of repetitions while maintaining proper form and control over the weight.

Bodyweight Side Lunge

Steps : 1.) Start by standing up straight with a slight bend in your knees. 2.) Step out to your side with your left leg and squat down through your hips. 3.) Lower yourself towards the floor so that your front leg is parallel with the floor and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cat Cow Stretch

The Cat-Cow stretch is a classic yoga sequence that helps to improve flexibility and mobility in the spine while also stretching the back, torso, and neck muscles. Begin on your hands and knees in a tabletop position. Ensure that your wrists are directly under your shoulders and your knees are directly under your hips. Your spine should be in a neutral position, with your head in line with your spine. Inhale deeply as you arch your back and tilt your pelvis down towards the floor. Lift your chest and tailbone towards the ceiling, allowing your belly to sink towards the ground. Lift your gaze forward or slightly upward, lengthening through the front of your neck. As you exhale, round your spine upward towards the ceiling like an angry cat. Tuck your chin towards your chest and draw your belly button towards your spine to engage your core. Press firmly into your palms, rounding your upper back as much as comfortable. Allow your head to drop towards the floor, creating space between your shoulder blades. Continue to flow between Cow and Cat poses with each breath Inhale to transition into Cow Pose, arching your back and lifting your gaze. Exhale to transition into Cat Pose, rounding your spine and tucking your chin. Move slowly and mindfully, syncing your breath with your movement.

Machine Inverted Row

Steps : 1.) Start by taking a barbell and placing it on a rack at about waist level. 2.) Position yourself underneath the bar, with full body resting on the floor. Grab the bar with a shoulder-width, overhand grip. Keep your body extended straight out with heels on the ground. 3.) Flex up with your elbows, pulling your chest towards the bar until you feel a stretch in your middle to lower back. 4) Hold this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Hammer Curl

Steps : 1.) Start by sitting on a bicep curl machine that has rotating handles. 2.) Rest your arms over the padding keeping them straight and grab onto the handles with a neutral (hammer) grip. 3.) Slowly elevate the handles up towards your shoulders, squeezing and isolating your biceps, and hold for a count. 4.) Return to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Decline Fly

The Dumbbell Decline Fly is an effective exercise for targeting the lower portion of the pectoral muscles. Here’s how to perform it correctly: Setup: Adjust the bench to a decline angle of about 15-30 degrees. Sit on the bench with your feet securely positioned under the foot pads for stability. Hold a dumbbell in each hand with a neutral grip (palms facing each other). Starting Position: Lie back on the bench with your head lower than your hips. Extend your arms above your chest with a slight bend in your elbows. The dumbbells should be positioned directly above your shoulders, palms facing each other. Engage Your Core: Tighten your abdominal muscles to maintain stability and prevent arching your back during the exercise. Lower the Dumbbells: Lower the dumbbells in a wide arc out to the sides, keeping a slight bend in your elbows throughout the movement. Your upper arms should remain parallel to the floor. Continue lowering the dumbbells until your elbows are at or slightly below chest level. You should feel a stretch in your chest muscles. Press the Dumbbells: Reverse the motion, bringing the dumbbells back up in the same wide arc, keeping the slight bend in your elbows. Squeeze your chest muscles at the top of the movement, bringing the dumbbells back to the starting position.

Cable Standing Curl

Steps : 1.) Start by standing in front of a low pulley machine with a straight bar attached to it. 2.) Keeping your knees bent and back straight, grasp the bar with an underhand grip with your arms and hands extended. 3.) Make sure that you keep your upper arms tight up against your body and then slowly curl the bar up towards your chest until you feel tension on your biceps. 4.) Hold this position for a few seconds and then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Bench Hip Thrust

Steps : 1.) Begin by laying with your back on a flat bench with your feet hanging off one end and grabbing the bench above your head. 2.) Keep your feet and knees together and then slowly bring them up towards the ceiling keeping them pointed straight up. 3.) While your legs are pointed straight up, thrusts your hips up off of the bench then slowly low back down to the bench. 4.) Repeat for as many reps and sets as desired.

Dual Cable Triceps Extension

Steps : 1.) To begin this exercise; start off by standing with the cable machine at your back. Grab onto overhead cables that are attached to a pulley machine. 2.) Grab each cable with the opposite hand so that you arms are criss-crossed. 3.) Then pull across and down as if you were doing a tricep extension with each hand. 4.) Hold onto this position for a few seconds squeezing your upper back and triceps tightly. 5.) Return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed.

Field Sports

Field sports are any sports that are performed outdoors such as lacrosse. These sports can help increase endurance, agility, flexibility, stamina as well as burn calories, lose weight and tone up the body.

Dumbbell Seated 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 hold a dumbbell on both of your legs. 2.) Dip your heels down towards the floor as far as possible as this will be your starting position. 3.) Keeping the dumbbells firmly pressed up against your knees, slowly raise your heels up off of the floor 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.

Burpee

The Burpee is an advanced exercise that builds aerobic fitness and work capacity. Begin in a standing position. Stand in athletic posture with feet hip to shoulder width apart and toes pointing forward. Draw in the abs. Squat down driving the hips back as far as possible. Once maximum squat depth has been reached, place the hands on the floor about 1.5-2x shoulder width. Kick the feet out from underneath the body rapidly putting the body into a push up position with the legs extended and toes pointing straight toward the floor. Perform a push up. Keeping the body in a straight line with glutes tight, lower the chest to the floor moving through a maximum range that technique can be maintained. Reverse the pattern rapidly extending the arms. Jump the feet back underneath the body to position for a squat jump. Transition quickly into a jump, swinging the arms up overhead. Land as quietly as possible with toes pointing forward, knees following toes and neutral spine. Reset and repeat. Maintain posture throughout. Avoid excessive slouching of the shoulders or spine, letting the head jut forward, knees collapse in or toes pointing outward.

Barbell Overhead Tricep Extension

The barbell standing overhead tricep extension is a double arm barbell version of the behind the neck triceps exercise that targets the tricep muscle. Steps : 1.) Start by standing with your feet shoulder-width apart, your back straight and your abs drawn in. 2.) Hold a barbell or EZ Curl bar about 6-8 inches apart with your palms facing up. 3.) Raise the bar over your head and slowly lower the bar in an arc behind your head, towards your back and hold for a count. 4.) Slowly bring the bar back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Seated Tricep Extension

The barbell seated overhead triceps extension exercise uses a barbell to isolate the triceps. Steps : 1.) Start by sitting on a short back chair with your feet firmly placed on the floor and your back straight. 2.) Grab an EZ, Curl bar or barbell with a grip about 6 inches apart. 3.) Raise the bar to arms length above your head and then lower the bar in an arc towards the floor behind your head. 4.) Hold this position for a count. 5.) Return to starting position and repeat for as many reps and sets as desired.

Smith Machine Upright Row

A Smith Machine Upright Row is an exercise that targets the shoulders and upper trapezius muscles. Here's a step-by-step guide on how to perform it correctly: Set Up: Position the barbell on the Smith machine at a height that is just below your thighs when you are standing upright. Add the appropriate amount of weight to the barbell. Position Yourself: Stand with your feet shoulder-width apart. Grasp the barbell with an overhand grip (palms facing down), hands about shoulder-width apart. Stand straight with your core engaged and knees slightly bent. Starting Position: Unlock the bar from the Smith machine by rotating it or releasing the safety latches, depending on the machine model. Let the bar hang down in front of you with your arms fully extended but not locked out. Your shoulders should be relaxed, and the bar should be close to your thighs. Execution: Lift the barbell straight up towards your chin, leading with your elbows. Keep the bar close to your body. Your elbows should be higher than your forearms throughout the movement. Continue lifting until the bar reaches just below your chin or until your upper arms are parallel to the floor. Do not raise the bar too high as this can cause shoulder impingement. Lowering the Bar: Slowly lower the bar back to the starting position in a controlled manner. Ensure that you keep the tension in your shoulders and upper traps throughout the movement. Breathing: Inhale as you lift the bar up. Exhale as you lower the bar down.

Dumbbell Bicep Curl (Reverse Grip)

Steps : 1.) Start by standing up straight, feet shoulder width apart and arms rested at your sides holding a dumbbell in each hand with a palms down reverse grip. 2.) Slowly elevate the dumbbells up to your shoulders, squeezing your forearm, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Weighted Hanging Knee Raise

Steps : 1.) Start by standing in front of a pull up bar with a dumbbell in between your legs. 2.) Grab the pull up bar and lift your body up off of the floor with the dumbbell pressed between your feet so that it is secure for your motion up. 3.) Slowly raise your knees upward so that they head towards your chest until you feel a stretch in your abs. 4.) Hold this position for a count then return back to the start. 5.) Repeat for as many reps and sets as desired.

Barbell Seated Press

Steps : 1.) Start seated at either the end of a flat bench or bench press set-up with your feet on the floor in front of you, holding a weighted dumbbell in front of your chest at shoulder level. 2.) Slowly elevate the barbell up and above your head, squeezing your shoulders on the push up, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.