Exercise Database

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.

Stability Ball Wall Circles

Steps : 1.) Begin by standing up straight up with an exercise ball at chest level against a wall. 2.) Step back from the wall, extend your arm forward and begin moving the exercise ball around in circles using your core.

Stability Ball Neck Extension

Steps : 1.) Begin by sitting on a stability ball keeping your back straight up and feet flat on the floor. 2.) Take your hands and grip the sides of the exercise ball allowing your shoulders to slide down. 3.) From there slowly roll your head back until you start to feel a stretch. 4.) Hold onto this position for 15 to 30 seconds and repeat for as many times as you would like.

Dumbbell One-Arm Reverse Fly

Steps : 1.) Begin by setting up on a flat bench with your chest resting on the bench, feet extended behind you, holding a dumbbell in one hand, and arms rested down towards the floor. 2.) Slowly, using your shoulders, raise your arm up towards the ceiling, squeezing on the way up and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Eagle Pose

Steps : 1.) Begin by standing with your feet shoulder with apart, bending your left knee and extending your right leg up. 2.) Use the momentum of your right leg lifting to wrap it around the opposite whilst wrapping your left arm on top of your right. 3.) Keeping your elbows crossed, bring the backs of your hands towards each other and cross your wrists and forearms bringing your palms together. 4.) From there lift your elbows up so that they rise off your chest stretching your shoulders. 5.) Hold this pose for 5 to 10 breaths and return back to the starting position. 6.) Repeat this pose on the opposite side.

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.

Downward Facing Dog Single-Leg

Steps : 1.) Start off on all fours with your hands placed shoulder width apart and fingers spread. 2.) Lift your hips up in the air, keeping your feet flat on the floor and arms straight. 3.) Press your chest towards the floor and then raise one of your legs high up in the air, still keeping the other foot on the floor and shoulders at level. 4.) Hold onto this position for 5 to 10 breaths and return the leg to starting position. 5.) Repeat this pose with your opposite leg.

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 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.

Warrior 3 Pose

Steps : 1.) Begin this pose in the Warrior 1 pose with your right leg in front of your left, toes facing forward and your left leg extended behind you. 2.) Keep you arms extended towards the sky with your abs tight and shoulder blades relaxed. 3.) Take a deep breath in and on your exhale fold your body over your front leg, lowering your ribs towards your tight. 4.) Straight out your right leg and lift back with your left leg so that it is parallel with the floor, head looking straight and forward. 5.) With your hands, keep them extended out forward during this pose above your head, straight out in front of your body. 6.) Hold this position for 5 to 10 breaths and return back to the starting position.

Cable Incline Fly (Stability Ball)

Steps : 1.) Start by setting up handles on two low pulley cable machines and placing a stability ball in between the machines. 2.) Grab onto the handles with a neutral, hammer grip, and sit down on the ball. 3.) Slowly walk your feet out in front of you so that your legs are extended out in front of you with knees bent and your back positioned on the middle of the ball. 4.) Raise the handles above your chest as this will be your starting position. 5.) Slowly lower the handles down to your sides, feeling a stretch in your chest and hold for a count. 6.) Return back up to the starting position and squeeze. 7.) Repeat for as many reps and sets as desired.

Barbell Hang Clean Below the Knees

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Lift the bar up so that it is slightly below your knees, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) After performing this motion, flex your elbows up and out bringing your body down and the barbell up towards your shoulders. 4.) You will have the bar positioned in a front squat position with your elbows pointing out securing the barbell in place. 5.) Once in position lower your body to a bottom squat position to ease the tension and recovery process of the previous motion. 6.) Keep your knees bent and torso upright to help support the weight. 7.) Slowly and safely lower the weight back down to the starting position and repeat for as many reps and sets as desired.

Stability Ball Weight Plate Side Bend

The weighted ball side bend exercise uses an exercise ball instead of a bench and conforms to your body better allowing for correct anatomical range of motion. Steps : 1.) Start off lying one side of your torso, waist and hip against an exercise ball, positioning your feet on the floor or up against a wall for support. 2.) With one hand hold a weight plate against the side of your head and place your free hand across your chest to steady yourself. 3.) Raise your torso up off the ball by flexing your waist and hold this position for a count. 4.) With controlled movements lower yourself back onto the ball. 5.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Reverse Fly (Prone)

Steps : 1.) Start by setting up a flat bench with your chest rested upon the bench, feet extended behind you, holding a dumbbell in each hand, and arms rested down towards the floor. 2.) Slowly, using your shoulders, raise one of your arms up towards the ceiling, squeezing on the way up and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Stability Ball Side Bend

Steps : 1.) Begin by sitting down on a stability ball keeping your spine straight and your feet planted firmly on the floor, using your left arm as a support for your body. 2.) Then stretch your right arm up and back so that your hand is elevated right above your head. 3.) Lean slowly over to your left with your head towards your left shoulder as far as you can until you feel a stretch. 4.) Hold for 15 to 30 seconds and then repeat with the opposite side.

Stability Ball Dumbbell Kickback

Steps : 1.) Start by laying with your chest on a stability ball, knees on the ground and feet extended behind you, holding a dumbbell in each hand. 2.) Raise your elbows up as high as possible and tuck your arms in against your body as this will be your starting position. 3.) Extend your arms back as far as possible, squeezing your triceps and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Lunge with Bicep Curl Bowling Motion

The dumbbell lunge with bicep curl bowling motion exercise is an exercise that targets the bicep muscle using a motion similar to bowling. Steps : 1.) Start by holding a medicine ball or dumbbell in both hand with your palms facing up at shoulder height. 2.) Bring one foot back and into a lunge, keeping your front foot stationary and not letting your back knee touch the ground. 3.) While lunging bring the ball or dumbbells down and back as if you were bowling, feeling a stretch in your biceps. 4.) Bring your arm back up to the starting position, switch legs and repeat. 5.) Repeat for as many reps and sets as desired.

Bench Quad Stretch (Supine)

Steps : 1.) Start by laying with your back flat on a bench, hanging one leg and arm over the side. 2.) Slowly bend at your knee and hold on to the top of the foot with the extended arm. 3.) Pull back on your foot, keeping your body straight, until you feel a stretch in your quads. 4.) Hold this position for 15 to 30 seconds and return to the starting position. 5.) Repeat for as many reps, sets and duration as desired.