Exercise Database

Medicine Ball Throw (Stability Ball)

Steps : 1.) Start by taking a medicine ball and holding it against your chest. 2.) Sit down on a stability ball ball, while keeping the medicine ball against your chest, then walk your feet forward so that only your low to mid back is resting on the stability ball. 3.) Extend your arms behind your head and behind the ball. 4.) Then lift up through your abs and extend your arms forward throwing the medicine ball out high and in front of you. 5.) Continue to extend forward until you feel a stretch in your core and your shoulders. 6.) Either receive the ball from your partner or on the bounce back from the wall. 7.) Repeat for as many reps and sets as desired. Tips : 1.) For this exercise you will use either a partner to receive the ball during the throw or throw the ball up against a wall where you will be able to catch and receive the bounce back.

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.

Hare Pose

Steps : 1.) Start by sitting on your knees keeping them close together. 2.) Fold your body forward so that your forehead rests on or near the floor. Extend your arms behind you near your feet. 3.) Take your hands and hold onto the sides of your feet, then lift your buttocks high in the air. 4.) Hold onto this position for 5 to 10 breaths and return back to the starting position.

Stability Ball Back Extension

Steps : 1.) Start by kneeling down and leaning into an exercise ball with your toes pointed on the floor and arms extended behind you but close to your body. 2.) With your chest rested firmly on the exercise ball, extend your spine upward pressing your pelvis into the ball and feel the stretch and strengthening of your back. 3.) Return back to the starting position and repeat for as many reps and sets as possible.

Stability Ball Single-Leg Hamstring Stretch

Steps : 1.) Start off by sitting on an exercise ball with one leg stretched out in front of you while the other is bent inwards towards the ball while keeping your spine straight and upright. 2.) When in place, slowly tilt your hips forward towards your straightened leg while your hands are rested upon your bent leg. 3.) Hold as soon as you feel as stretch in your legs hold onto this position for 15 to 30 seconds and release. 4.) Repeat with the opposite leg.

Stability Ball Head Tilt

Steps : 1.) Start by sitting on either an exercise ball or bench, keeping your spine straight and knees bent. 2.) Tilt your head in one direction and squeeze back with your shoulders feeling a stretch from your blade down to your lower back. 3.) Hold for a few seconds and repeat in the opposite direction

Barbell Power Jerk

Steps : 1.) Start off with a weighted barbell racked on your front shoulders, in a front squat position, with your knees slightly bent and dipping your body a bit so that your feet are directly under your hips. 2.) Push up through your heels, creating as much force as possible, and as your feet leave the floor place them in a receiving position as quickly as possible. 3.) Elevate the bar up and over your head, keeping a wide stance and your legs still slightly bent to absorb the shifting of the weight. 4.) Lock your arms overhead with the barbell in place and stand in an upright position. 5.) Hold this position for a count then return back to the start, slowly lowering the weight down in a controlled motion. 6.) Repeat for as many reps and sets as desired.

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.

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.

Alternating Diagonal Leg Bound

Steps : 1.) Start in a stance at an end of a room with one foot in front of the other. 2.) Push off with your front leg with as much force as possible, driving your opposite knee up and forward, landing with your front foot. 3.) Then repeat with the opposite leg and push with as much force as possible cover as much distance as you can. 4.) Repeat for as many reps and sets as you desire.

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.

Depth Jumps

Depth jumps are an advanced plyometric exercise that can significantly enhance athletic performance when performed correctly. Start with a low platform to minimize the impact on your joints. As you become more proficient and conditioned, you can gradually increase the height of the platform. Stand on top of the platform with your feet shoulder-width apart or slightly wider. Ensure that you're in a stable position with good posture and alignment. Engage your core muscles to stabilize your torso. Bend your knees slightly to prepare for the jump. Keep your arms by your sides or slightly behind you for balance. Step off the platform with both feet simultaneously. As soon as you make contact with the ground, focus on quickly absorbing the impact by bending your knees and hips. Land softly on the balls of your feet, aiming to minimize ground contact time. Maintain an athletic stance with your knees slightly bent and your chest up. Without pausing, immediately spring upward with maximal force. Focus on exploding off the ground as quickly and powerfully as possible. Extend your hips, knees, and ankles simultaneously to generate vertical height. As you reach the peak of your jump, prepare to absorb the impact of landing. Bend your knees and hips to cushion the landing, aiming for a soft and controlled touchdown. Land with both feet simultaneously, ensuring that your weight is evenly distributed. After landing, quickly reset your position and return to the starting position on top of the platform. Repeat the depth jump for the desired number of repetitions or as prescribed in your training program.

Stability Ball Dip

Steps : 1.) Start by sitting on an exercise ball and placing your hands on each side of the ball. 2.) Slowly, while maintaining your balance, lift your buttocks off of the ball, keeping your elbows tight at your sides. 3.) Bend at your elbows and perform a tricep dip, feeling a stretch and pull in your muscle. 4.) Return back to the starting position and repeat for as many reps and sets desired.

Stability Ball Ab Curl

Steps : 1.) Lay down on a mat with your feet firmly planted on the ground and knees slightly bent. 2.) Place an exercise ball right above your abdominals with your hands on the ball, then slowly roll the ball up your thighs pausing at the top near your knees, holding this position for a few seconds. 3.) Return the ball back down to the starting position slowly and repeat for as many reps and sets desired.

Stability Ball Wood Chop

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your knees slightly bent. 2.) Hold an exercise ball in your hands above your head to one side of your body in a motion that you are about to chop wood. 3.) Squeeze on your abdominals and slowly bring the exercise ball down in a diagonal direction, pressing the exercise ball down to your opposite thigh. 4.) Return back to the starting position and finish the rest of your repetitions on that side before switching over to your opposite side and repeating the exercise.

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.

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.

Walking Quadricep Stretch

The walking quadriceps stretch is an effective dynamic stretch that targets the quadriceps muscles, located at the front of the thigh. Stand tall with your feet together and your arms hanging naturally by your sides. Tighten your abdominal muscles to stabilize your torso and maintain good posture throughout the exercise. Take a step forward with your right foot, extending it in front of you. As you step forward, bend your left knee and lift your left foot towards your buttocks. Reach back with your left hand and grasp your left ankle or shin, gently pulling your heel towards your buttocks. Keep your knees close together and your thighs aligned to ensure an effective stretch. Maintain your balance as you hold the stretch, keeping your torso upright and your standing leg stable. Engage your core muscles to help stabilize your body. Release the stretch and take another step forward with your left foot. As you step forward, bend your right knee and lift your right foot towards your buttocks. Reach back with your right hand to grasp your right ankle or shin, gently pulling your heel towards your buttocks to stretch the quadriceps of your right leg. Continue walking forward in this manner, alternating between stretching each leg with each step. Aim to take smooth and controlled steps, maintaining a steady rhythm throughout the exercise. Breathe deeply and evenly throughout the exercise, inhaling as you step forward and exhaling as you stretch. Avoid holding your breath, as this can increase tension and reduce flexibility. Perform the walking quadriceps stretch for a set distance or duration, depending on your fitness level and goals. Alternatively, you can perform a certain number of repetitions on each leg before continuing with your workout or cool down.