Exercise Database

Standing Half Moon

Steps : 1.) Start in a straight standing position with both of your feet together and spine aligned. 2.) Raise your arms over your head and side bend to one side without twisting your hip or your spine. 3.) Hold this position for 5 to 10 breaths and then return back to the starting position and to the opposite side.

Barbell Split Jump

Steps : 1.) Start by setting up a barbell with the weight that you would like to perform for this exercise and rest the barbell on your shoulder blades just as if you were to perform a squat. 2.) Place your hands on the bar with a wide grip for stability then lower yourself down towards the ground in a lunge motion. 3.) Bend at the knees and keep your back straight, stabilize the bar on your shoulder blades. 4.) Quickly push through the balls of your feet with enough force to lift yourself up off of the ground then return right back to the lunging squat position. 5.) Repeat for as many reps and sets as desired.

Straight Leg Walk

The straight leg walk, also known as the straight leg bear crawl, is an excellent exercise for targeting the muscles of the core, shoulders, and hip flexors while also improving stability and coordination. This exercise is also known as "Toy Soldier." Begin in a tabletop position on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Engage your core muscles to maintain a flat back and a stable torso throughout the exercise. Lift your knees off the ground so that you are supporting your weight on your hands and the balls of your feet. Keep your legs straight as you lift your knees, so your body forms a straight line from your head to your heels. Take a small step forward with your right hand and your left foot simultaneously. Keep your legs straight and your hips level as you move forward, focusing on maintaining a stable core. Alternate by taking a step forward with your left hand and your right foot next. Stay low to the ground as you walk forward, maintaining a slight bend in your elbows and knees to prevent locking out your joints. Avoid lifting your hips too high or sagging your lower back. Move forward in a slow and controlled manner, focusing on maintaining proper form and balance with each step. Avoid rushing through the exercise, as this can compromise your stability and increase the risk of injury. Breathe naturally throughout the exercise, inhaling and exhaling in a steady rhythm. Try to coordinate your breath with your movement, exhaling as you lift your limbs and inhaling as you place them back down. Aim to walk forward for a certain distance, such as 10-20 feet, depending on the available space. You can also perform the straight leg walk in reverse by stepping backward with your hands and feet. Start with 2-3 sets of walking forward and backward, gradually increasing the distance and duration as you become more proficient. Rest for 30-60 seconds between sets.

Mighty Pose

Steps : 1.) Start by standing with your feet shoulder width apart, big toes and inner thighs together and hands at your sides. 2.) Positioning your heels firmly on the ground, bend at your knees, reach out with your arms in front of you and press your palms together. 3.) Take a deep breath in and raise your arms overhead keeping your elbows as straight as possible as you make this motion. 4.) Lift up from the hips and unhunch your shoulders, press your pubic bone forward and flattening out your upper back. 5.) Bend your knees to lower your hips and press your inner thighs closer together. 6.) Hold this position for 5 to 10 breaths and return back to the starting position.

Medicine Ball Decline Two-Arm Overhead Throw

Steps : 1.) Start by laying on a decline bench with your back on the bench and feet in the foot rests, holding a ball in both hands extended behind your head. 2.) Forcefully come up through your shoulders, in a sit up motion, and throw the ball directly in front of you as if you were going for a maximum distance. 3.) Bounce the ball off a wall back to you and repeat or have a partner catch and bring the ball back to you for as many reps and set as desired.

Dumbbell Alternating Shoulder Press (Stability Ball)

Steps : 1.) Start off by sitting on top of a stability ball with your feet planted firmly on the floor in front of you, arms bent by your head at 90-degrees and dumbbells in each hand. 2.) Raise one of the dumbbells slightly and elevate them over your head completely keeping the other next to your head in position. 3.) Keep your arm straight at the top and hold motion for a count then return back to the starting position. 4.) When you return back down with the first weight, elevate up with the opposite arm and perform the same motion. 5.) Repeat for as many reps and sets as desired.

Upper Body Chair Stretch

Steps : 1.) Start by sitting on a chair with your feet planted on the floor and your arms rested upon your thighs. 2.) Reach back with your hands, keeping your arms straight, and grip the back of the chair. 3.) Slowly lower your upper body forward, still keeping your arms straight, until your head is between your knees and you can feel a stretch within your shoulders. 4.) Hold onto this stretch for 15 to 30 seconds and then return back to the starting position. 5.) Repeat for as many reps and however long as desired.

Dumbbell Tricep Kickback with Stork Stance

Steps : 1.) Start by standing on one leg bending the knee at 20-degrees and holding dumbbells in front of your chest with elbows bent at around 90-degrees. 2.) Slowly bend forward in your core raising one of your legs behind you creating a body line that is parallel with the floor. 3.) After gaining your balance, execute a tricep kickback by extending your elbows back and feeling a stretch in your triceps. 4.) Hold this position for a few seconds then return back to the starting position. 5.) Repeat for as many reps and sets desired.

Dumbbell Arnold Press (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball straight up, gripping a dumbbell in each hand and keeping them elevated in front of your chest, palms facing in. 2.) Slowly press the weights upward by twisting the weights so that your palms are facing out and raised above your head until the elbow is next to your ear and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Side-Lying Floor Stretch

Steps : 1.) Start by laying on your side, keeping your one knee slightly bent in front of you and the other extended out behind the bent. 2.) Extend your arms out over your head, hands on top of each other, reaching out above you. 3.) Hold this position for 15 to 30 seconds and then release. 4.) Repeat for as many reps and duration as desired.

Fish Pose

Steps : 1.) Begin by sitting on the floor with your legs straight in front of you and feet close together. 2.) Take your hands, place them behind your body with palms facing backward and lean back to put the pressure on your forearms. 3.) Straighten out your arms and lift upward with your chest. 4.) Lean back towards the floor keeping your head up and slide your elbows up towards your head. 5.) Stretch your arms overhead and reach up with your fingertips, holding onto this position for 5 to 10 breaths.

Staff Pose

Steps : 1.) Start off by sitting on the floor with your legs straight out in front of you with your back erect. 2.) Take your fingertips and place them on the floor besides your glutes. 3.) Straighten out your knees so the back of your knees are stretched out and keep your arms straight out. 4.) Hold this position for 5 to 10 breaths and return back to the starting position.

Kneeling Side Bend

Steps : 1.) Start on your knees with your glutes off of your heels, keeping your spine erect in the process. 2.) Keeping your hips stabilized reach down to your right with your right hand coming to a side bend. 3.) Take the opposite arm and raise it over your head and reach out with your fingertips. 4.) Hold this position for 3 to 5 breaths and repeat on the opposite side.

Cable Decline One-Arm Press

Steps : 1.) Start by laying back on a decline bench facing away from a cable machine. 2.) Grab a cable and hold it one hand in an overhand grip, bringing the cable to about level with your right pec and elbow bent at 90-degrees. 3.) Once in position, slowly press and extend your arm straight out until you feel tension in your chest, and hold for a count. 4.) Repeat for as many reps and sets desired.

Stability Ball Balance

Steps : 1.) Start by laying face down on top of an exercise ball with your waist resting on the top of the ball. 2.) Once in position roll your body forward with your hands and lift your legs up in the air. 3.) Hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps and sets as desired.

Half Locust

Steps : 1.) Start by laying face down on the floor, placing a hand under your left hipbone and then bending your right knee back so that you are able to grab it with your right hand. 2.) Slowly lift your right foot up into the air as you lift your shoulders off of the floor and grab your right foot with your right hand. 3.) Pull back on the foot so that it stretches out your right hip flexor. 4.) Hold this position for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps, sets and duration as desired.

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.

Dumbbell Alternating Row (Stability Ball)

Steps : 1.) Start by laying prone with your hips on an exercise ball with each hand gripping a dumbbell and arms at the sides of the ball. 2.) Once in position, pull one of the weights upwards, keeping the other still positioned at your side, and retract your shoulder to reach its peak until you feel a stretch. 3.) Slowly return back to the starting position, alternate with the opposite arm and repeat for as many reps and sets desired.