Exercise Database

EZ Bar Curl (Reverse Grip)

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a weighted EZ Bar in your hands at waist level in a reverse grip. 2.) Slowly elevate the bar up towards your shoulders, squeezing your forearms and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Internal Rotation

The cable internal rotation exercise is an excellent way to target the rotator cuff muscles, specifically the subscapularis. This exercise is crucial for shoulder stability and overall shoulder health. Here's how to perform it correctly: Setup: Adjust the pulley on the cable machine to elbow height. Attach a single handle to the pulley. Select an appropriate weight. Starting Position: Stand with your side to the cable machine, so the arm you're working is nearest to the machine. Grab the handle with the hand of your working arm. Step away from the machine to create tension on the cable. Position your elbow against your side, bent at a 90-degree angle. Your forearm should be perpendicular to your torso, with your hand holding the handle in front of you. Executing the Internal Rotation: Inhale and brace your core. Keeping your elbow fixed against your side, rotate your arm inward, bringing your hand across your body. The movement should come from your shoulder, not your elbow or wrist. Rotate until your forearm is almost across your torso, or until you feel a good contraction in your shoulder. Returning to Starting Position: Exhale and slowly rotate your arm back to the starting position with control, keeping the movement smooth and controlled. Avoid letting the weight pull your arm back too quickly.

Machine Leg Press (Narrow Stance)

Steps : 1.) To begin this exercise; start off sitting down on a leg press machine and place your legs on the platform in front of you in less than a shoulder with apart narrow stance and toes pointed out. 2.) Then lower the safety bars to release the platform and push the platform up until your legs are fully extended forward. 3.) Lower the platform back down towards your chest and stop when your upper legs and knees make a 90-degree angle. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Cable Straight Arm Crossover

Steps : 1.) Start by setting up two handles on a two high cable pulley machine and stand in between the machines with your hands extended out gripping the handles above your body. 2.) Slowly bring the handles down and together in front of your body, squeezing your chest and hold for a count. 3.) Return the handles back to the starting position. 4.) Repeat for as many reps and sets as desired.

Jump Squat

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed

Machine Single-Leg Press

Steps : 1.) Start by sitting down on a leg press machine, placing one of your feet on the platform in front of you with shoulder width spacing, the other extended to the side so that it doesn't get in the way and selecting the weight you would like to perform. 2.) Slowly, using your hamstrings and quads, push against the platform so that you move backwards, feeling a stretch in your legs and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Iso Lateral High Row

Steps : 1.) Start by setting up weight on a high iso lateral machine, then sit down with your feet in front of you and thighs rested underneath the padding for stability. 2.) Reach up with one hand and grab one of the handles with an overhand grip as this will be your starting position. 3.) Slowly lower the handle down towards your side at chest level, squeezing your back and lat muscles on the way down, and hold for a count. 4.) Return back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Weighted Side Bend

Steps : 1.) Begin by standing up straight with your one arm to your side holding a weight plate and the other rested behind you with palm placed on your head. 2.) Then slowly bend to one side of your body, grasping onto the weight, until you feel a tension on your obliques and hold for a few seconds. 3.) Return back to the starting position and complete the number of reps desired and then switch to the opposite side.

Single-Leg Calf Raise

Steps : 1.) Start by standing to the side of either a smith machine or a support structure and holding onto it. 2.) Slowly lift one of your heels off of the floor as far as possible, keeping the other leg extended behind you, and squeeze your calf. 3.) Hold for a count and return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Crunch

Steps : 1.) Start by attaching a rope to a high cable pulley system and then turn your back to machine and pull the rope over your head. 2.) Position the rope next to your head and slowly crunch forward bringing your head down towards your thighs until you feel a stretch in your abs then hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Prisoner Squat

Steps : 1.) Start by standing up straight with wide feet and your hands behind your head. 2.) Slowly lower your body in a controlled squat, extending your hips and knees feeling a stretch in your thighs and glutes. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Cable Grip Lat Pulldown (Narrow Grip)

Steps : 1.) Start by sitting down on a cable machine and grabbing a narrow grip bar. 2.) Slowly pull the bar down towards your chest, flexing at your elbows and keeping your back angled at around 45-degrees, and hold this position for a few seconds feeling the tension in your lats and lower back. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Bodyweight Sumo Squat

The Sumo Squat is a variation of the traditional squat that targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and inner thighs. Here's how to perform it: Stand with your feet wider than shoulder-width apart, with your toes pointed slightly outward. The wider stance is characteristic of the sumo squat and helps emphasize the inner thigh muscles. Bend at your hips and knees to lower your torso moving hands out in front of the body. Engage your core muscles to stabilize your spine and keep your chest up throughout the movement. Your back should be straight, and your shoulders should be pulled back. Keeping your chest up and your back straight, lower your body by bending your knees and pushing your hips back. Descend until your thighs are parallel to the ground or as low as you can comfortably go while maintaining good form. Your knees should track in line with your toes. Push through your heels to drive yourself back up to the starting position. Keep your chest up and your back straight as you rise. Fully extend your hips and knees at the top of the movement, squeezing your glutes at the top. Perform the desired number of repetitions while maintaining proper form and control over the weight.

Barbell Front Raise

A barbell front raise is an effective exercise for targeting the anterior deltoid muscles in your shoulders. Here’s a step-by-step guide on how to perform it correctly: Setup: Stand with your feet shoulder-width apart. Hold a barbell with both hands using an overhand grip (palms facing down). Your hands should be about shoulder-width apart on the bar. Starting Position: Stand straight with your arms extended downward, holding the barbell in front of your thighs. Your elbows should be slightly bent, and the barbell should be resting against your thighs. Execution: Engage your core muscles to stabilize your body. Lift the barbell in a controlled manner, keeping your arms straight (with a slight bend at the elbows) until it reaches shoulder height. Make sure to keep your back straight and avoid using momentum to lift the weight. Pause briefly at the top of the movement. Lowering the Barbell: Slowly lower the barbell back to the starting position in a controlled manner. Avoid letting the barbell drop quickly.

V-Up

Steps : 1.) Start by laying on a mat with your legs extended out towards the ceiling and slightly apart. 2.) Extend your hands above your head and in front of your chest. 3.) Squeeze with your abs and reach up with your arms in between your legs and hold this position for a few seconds. 4.) Return back to the starting position and then repeat for the desired number of reps and sets.

Dumbbell Bench Press (Palms in)

Steps : 1.) Start by laying with your back flat on a bench with your feet rested on the floor and holding a dumbbell in each hand. 2.) Keep the dumbbells rested at your chest as you get yourself into position, holding onto them with a neutral grip. 3.) Extend your hands above your chest and squeeze so that you feel a stretch in your pecs, then hold for a count. 4.) Then slowly return the dumbbells at the sides of your chest. 5.) Repeat for as many reps and sets as desired.

Machine Single-Leg Curl

Steps : 1.) Start by setting up a single leg curl machine with the amount of weight that you would like to perform for this exercise. 2.) Lay with your face down on the machine and the padding just above your ankles. 3.) Squeeze your hamstring and curl the weight up with one of your legs, until you feel a stretch then hold for a count. 4.) Return to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Reverse T Bar Row

Steps : 1.) Start by setting up a T-Bar Row machine with the amount of weight that you want to use to perform this exercise. 2.) Lay down with your chest flat on the pad in front of you, legs behind on the foot rests and grabbing onto the handles with an underhand reverse grip. 3.) Slowly pull the bar up towards your chest, bringing the handles to your sides, squeezing with your back and lat muscles. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.