Exercise Database

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.

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.

Trap Bar Deadlift

The trap bar deadlift, also known as the hex bar deadlift, is a variation of the traditional deadlift exercise. It's performed using a hexagonal-shaped barbell, with handles at the sides. The trap bar deadlift is a compound movement that primarily targets the muscles of the lower body, including the hamstrings, glutes, quadriceps, and lower back, while also engaging the core and upper body muscles. Keep your back straight, chest up, and shoulders pulled back to maintain a neutral spine position. Engage your core muscles to stabilize your torso. With a firm grip on the handles and your weight evenly distributed through your feet, exhale as you drive through your heels and extend your hips and knees to lift the barbell off the ground. Keep the bar close to your body throughout the movement to maintain proper alignment. As you lift, focus on driving your hips forward and standing tall, while keeping your chest lifted and back straight. Avoid rounding your lower back or allowing your shoulders to slump forward. Once you've fully extended your hips and knees, pause briefly at the top of the movement, ensuring full hip extension. Squeeze your glutes at the top to maximize contraction in the posterior chain muscles. Inhale as you slowly lower the barbell back to the starting position by bending at the hips and knees. Keep the movement controlled and maintain proper form as you lower the weight back down. Avoid dropping the weight or allowing it to slam down, as this can strain your muscles and joints.

Machine Bicep Curl (Reverse Grip)

Steps : 1.) Start by sitting on a bicep curl machine that has rotating handles. 2.) Rest your arms over the padding keeping them straight and grab onto the handles with a overhand (reverse) grip. 3.) Slowly raise the handles up towards your shoulders, squeezing and isolating your biceps, and hold for a count. 4.) Return to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Upper Chest Crossover

Steps : 1.) Start by setting up handles on a high cable pulley machine, standing in the middle of the machines, grabbing the handles with both of your hands and keeping them extended above your head. 2.) Slowly move your arms in a circular motion and bring them out in front of your body at head level. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Pullover (Supine)

Steps : 1.) Start by setting up a flat bench next to a low pulley cable machine, with a straight bar extension attached. 2.) Lay down with your back on the bench and your head up near the machine, grabbing the bar in an overhand grip with your palms facing towards you. 3.) Keep your arms straight and pull your hands up and forward so that your arms are creating about a 45-degree angle towards your feet and you feel a stretch in your shoulders and lats. 4.) Hold this position for a count then return back to the start. 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.

Machine Vertical Row (Close Grip)

Steps : 1.) Start by sitting on a vertical row machine grabbing the handles with a hammer, neutral, grip and keep your feet flat on the floor in front of you. 2.) Once in position, slowly pull the handles in towards your sides, squeezing your back and lat muscles, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Arm Circles

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms extended out to your sides so that you create a "T" shape and should be parallel to the floor. 2.) Slowly make circles with your arms feeling a stretch in your shoulders as you continue to rotate in a circular motion. 3.) Continue this motion for 10 to 20 seconds then return to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Press (Close Grip)

Steps : 1.) Start by laying with back on a flat bench, feet in front of you and holding a dumbbell in each hand elevated above your chest. 2.) Slowly lower the dumbbells to your chest, keeping them close together, without touching and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Hack Calf Raise

Steps : 1.) Start by setting up a hack squat machine with the amount of weight that you would like to perform for this exercise, laying with your chest flat on the pad and shoulders rested underneath the shoulder pads. 2.) Stand on the platform and push the weight up off of the rack and hold onto the hand rests as this will be your starting position. 3.) While keeping your legs straight, slowly raise your heels up off of the floor as far as possible, squeezing your calves and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

Yoga

Yoga is a form of exercise that uses slow movements and stretching to increase flexibility, balance and is even good for relieving stress and relaxing.

Cable Pulldown (Underhand)

The underhand pull down exercise exercise works the muscles of both the lats, lower back and triceps. Steps : 1.) Sitting upright with your abs drawn in grasp a pull down bar with and underhand grip shoulder width apart. 2.) Pull the bar down till the bar reaches your upper chest, keeping your elbows close to your body. 3.) Slowly return the bar to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Sumo Deadlift

Steps : 1.) To begin this exercise; start off with a weighted barbell on the ground and spread your feet very wide apart. 2.) Bend your knees and body and grip the barbell with one underhand grip and one overhand grip. 3.) Extend through with your hips and knees to drive the barbell up off the floor driving your hips into the bar. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Push-Up (Close Hand)

Steps : 1.) Start laying on the floor in a push-up position with your feet extended out behind you and your hands shoulder width apart. 2.) Slowly walk your hands inward so that your fingertips and your thumbs are touching and creating almost a diamond shape or as close together as possible. 3.) Lower yourself towards the ground until your chest almost touches the floor and hold. 4.) Return back to the starting position squeezing your chest on the way back up. 5.) Repeat for as many reps and sets as desired.

Dumbbell Deep Push-Up

Steps : 1.) Start by getting yourself into a pushup position with your hands holding onto dumbbells on the floor in front of you. 2.) Keep your arms at shoulder width distance and legs extended behind you with toes on the floor. 3.) Slowly lower your body down towards the floor as far as possible, so that you feel a deep stretch in your chest, then hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Rope Seated Row

Steps : 1.) Start by attaching a rope extension to a low pulley cable machine and sitting down in front of it, with your feet firmly on the rests and grabbing the rope with a neutral grip. 2.) Slowly pull the weight towards you to your sides, squeezing your back, and hold for a count. 3.) Return to the starting position. 4.) Repeat for as many reps and sets as desired.