Exercise Database

Double Leg Stretch

Steps : 1.) Start off by lying on your back with your knees bent at 45-degrees and your feet flat on the floor hip width apart. 2.) Place your arms at your sides with your palms down and extend your spine through inhaling and exhaling. 3.) Keep your thighs connected, raise both of your knees so that they are at a 90-degree angle and aligned over your glutes and feet parallel to the floor. 4.) From there flex your upper body forward letting your head and shoulders come off of the floor and bring them towards your bent knees, feeling a stretch in your abdominals and pelvis. 5.) Hold this position for a few seconds then extending both of your arms and legs away from your body. 6.) Keep your feet together and straight out while hands open wide above your head. 7.) Take a deep breath in and return back to the center position with your knees bent and head pulling towards your pelvis. 8.) Repeat for a slow and steady motion until fully stretched.

Seated Box Jumps

Seated box jumps are an advanced plyometric exercise that requires explosive power and strength. They're particularly effective for athletes and individuals looking to improve their vertical jump and lower body explosiveness. Sit up tall with your chest lifted, shoulders back, and core engaged. Keep your arms relaxed by your sides or bent at the elbows for balance, whichever feels more comfortable for you. From the seated position, quickly swing your arms back behind you. Explosively drive through your legs, pushing off the ground to jump upwards. As you jump, swing your arms forward and upward to generate momentum. Aim to land softly on top of the box with both feet, ensuring your entire foot is on the box and your knees are slightly bent to absorb the impact. Focus on landing with control and stability, keeping your balance as you land on the box. Use your arms for balance as needed. Carefully step down from the box one foot at a time or both feet simultaneously, depending on your preference and comfort level. Ensure that you land softly and maintain control as you return to the starting seated position. Start with a manageable number of repetitions and sets based on your fitness level. As you become more proficient, you can increase the number of repetitions and sets.

Kettlebell One-Arm Overhead Squat

Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell with one arm and then press the weight overhead. 2.) Then with the kettlebell pressed overhead, flex and bend your knees and lower your body towards the floor and pause when you get close to the bottom, holding for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Z Pose

Steps : 1.) Begin by kneeling on the floor on a mat, with knees shoulder-width apart. 2.) Take your arms and stretch them forward parallel to the floor. 3.) Lean backwards with your hips so that your glutes are underneath the heels of your feet forming the "Z" shape. 4.) Hold this position for a few seconds and return back to the starting position.

Barbell Seated Front Raise

Steps : 1.) Start by sitting on the end of a flat bench with your feet together on the floor in front of you and a weighted barbell in your hands rested upon your knees. 2.) Slowly elevate the barbell up to shoulder level, squeezing on the way up and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and set as desired.

Stability Ball Hamstring Contract Relax

Steps : 1.) Start by standing straight up with your arms on your chest and one leg extended down with your heel on either an exercise ball or bench. 2.) Take your hands and then push down on your inner thighs feeling a stretch and hold for about 15 to 30 seconds. 3.) Release the tension and then extend your hamstring by pushing your heel onto the bench or exercise ball and hold for 15 to 30 seconds. 4.) Return back to the starting position and repeat with opposite leg.

Dumbbell One-Arm Bicep Curl (Prone)

Steps : 1.) Start by taking an adjustable bench and elevating it to around 30 degrees, with your legs extended behind you and toes on the floor, and your arms in front of you with a dumbbell in one hand. 2.) Hold the dumbbell in an underhand grip and let it hang towards the ground. 3.) Slowly elevate the weight up towards your shoulders, isolating your bicep, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Decline Bench Lunge

Steps : 1.) Start by setting up a decline bench in front of you, placing your right foot on the bench, keeping your leg extended and holding a weighted barbell on your shoulder blades. 2.) Then slowly, while keeping your balance, squat down so that you feel a stretch in your quads, holding for a count then return back up to the starting position. 3.) Repeat for as many reps and sets as desired.

Kettlebell Bent Press

Steps : 1.) Kettlebell clean to the shoulder position. 2.) Follow this movement by leaning your body to the opposite side of the kettlebell with your free hand touching the ground. 3.) Keep the kettlebell vertical throughout the entire motion. 4.) Return back to the starting position with the kettlebell above your head, followed by placing the kettlebell back to the shoulder position. 5.) Repeat this motion and workout for the amount of repetitions needed.

Stability Ball Plank with Hip Abduction

Steps : 1.) Begin in a plank position with your forearms resting on an exercise ball and your legs extended out behind you with your toes elevating your body. 2.) Engage the core muscles, then take one of your legs and move it out to the side (hip abduction) and hold for a few seconds. 3.) Return back to the starting position and repeat with the opposite leg. 4.) Repeat this exercise for as many reps and sets desired.

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.

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.

Dumbbell Rear 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 the weights upwards, keeping your elbows wide, and retract your shoulders to reach their peak until you feel a stretch. 3.) Slowly return back to the starting position and repeat for as many reps and sets desired.

Dumbbell Seated Shoulder Raise (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. 2.) Raise both dumbbells, keeping both arms straight, until dumbbells are parallel to the floor. 3.) Keep your arms straight at the top and hold movement for a count then return back to the starting position. 4.) 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.

Stability Ball Side Crunch

Steps : 1.) Start by lying on your side on an exercise ball next to a wall so that your feet are up against the wall. 2.) Cross your arms at your chest making sure you are leaning on one side and that your arms aren't touching the ball. 3.) While keeping your balance, curl your torso up to the side and squeeze your abdominals 4.) Return back to the starting position and repeat for as many sets and reps as possible, then switch to the opposite side and repeat the same steps.

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.

Medicine Ball One-Arm Push-Up

The one-arm biased push up is an advanced push up that targets the pectoral muscles as well as the core and helps strengthen and build stronger muscles. Steps : 1.) Start off by placing the medicine ball so that when you perform the exercise one hand is one the ball and the other is on the floor. 2.) Place the ball to one side and then kneel down so that your arms are fully extended and body is straight. 3.) Once in position, slowly lower your chest down towards the ball until you feel a stretch in your chest muscles. 4.) Hold this position for a count and then return back up to the starting position.