Exercise Database

Dynamic Chest Stretch

Steps : 1.) Start by standing up straight with your arms at your side and feet shoulder width apart. 2.) Extend your hands out in front of you palms together then quickly move your arms back as far as possible. 3.) Return back to the starting position quickly and repeat for as man reps and sets as desired.

Scissor Kick

Steps : 1.) Start off with your back flat on the floor and hands extended to your side. 2.) Bend your knees slightly and lift your legs up off of the ground. 3.) Then lift your left leg above your right leg as your right leg moves down close towards the floor. 4.) Alternate this motion by lifting your right leg higher above your left leg while your left leg moves closer towards the ground keeping your back still on the floor the entire exercise. 5.) Repeat this exercise for as many repetitions as needed.

Weight Plate Rotation

Steps : 1.) Lie on a mat or on the floor. 2.) While sitting up extend your knees out with a slight bend. 3.) Your feet should be a few inches off the ground. 4.) Grab a plate and rotate from one side of your chest to the other side while maintaining your body position. 5.) Repeat for the desired amount of reps.

Smith Machine Bulgarian Split Squat

Steps : 1.) Start by taking a flat bench and moving it around 2 feet behind the smith machine and then set the barbell at the proper height on your shoulders behind your neck. 2.) Take the barbell and lift off of the rack positioning one of your legs up on the flat bench and lower your knee close to the floor until your knee forms a 90-degree angle. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Cable Rope Lat Pulldown

Steps : 1.) Start by setting up a rope extension on a lat pulldown machine, grabbing it with a neutral grip and sitting down on the machine with your knees rested underneath the pads. 2.) Slowly, while keeping your body straight and upright, pull the rope down using and squeezing your lats as far as possible. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Hack Squat (Reverse Position)

Steps : 1.) Start by setting up the hack squat machine with the amount of weight that you would like to perform for this exercise and then place yourself with your chest flat on the pad and shoulders up against the shoulder rests. 2.) Push up with your body to remove the weights up off of the stacks and place your arms on the side handles as this will be your starting position. 3.) Slowly lower the weight down until your thighs create right angles with your calves and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Rear Deltoid Row

The Dumbbell Rear Deltoid Row is a great exercise for targeting the rear deltoids, upper back, and improving shoulder stability. Here’s how to perform it correctly: Bench-Supported Version: Place your left knee and left hand on a bench for support. Hold a dumbbell in your right hand with a neutral grip (palm facing in). Keep your right foot on the ground for balance and your torso parallel to the floor. Engage Your Core: Tighten your abdominal muscles to stabilize your torso throughout the exercise. Lift the Dumbbells: Pull the dumbbell in your right hand up and out to the side, leading with your elbow. Keep your elbow slightly bent. Squeeze your shoulder blade toward your spine as you lift the dumbbell. Pause: Briefly pause at the top of the movement, focusing on squeezing your rear deltoids and upper back muscles. Lower the Dumbbells: Slowly lower the dumbbell in your right hand back to the starting position in a controlled manner.

Dumbbell Incline Bench Press (Hammer Grip)

The dumbbell incline bench press with a hammer grip is a variation of the traditional incline bench press that targets the upper chest, shoulders, and triceps. Here’s a step-by-step guide to performing this exercise correctly: Set Up: Adjust the incline bench to an angle of around 30 to 45 degrees. Sit on the bench with your back flat against the backrest and your feet planted firmly on the ground. Grab the Dumbbells: Hold a dumbbell in each hand with a neutral grip, also known as a hammer grip. Your palms should be facing inward towards each other, and your thumbs should be pointing forward. Starting Position: Lie back on the bench, bringing the dumbbells up to shoulder level with your arms extended. Your elbows should be bent, and your upper arms should be perpendicular to the ground. Executing the Press: Press the dumbbells upward in a controlled manner, extending your arms fully. Keep your wrists straight throughout the movement. As you press the dumbbells up, focus on squeezing your chest muscles. End Position: At the top of the movement, the dumbbells should be directly above your shoulders, and your arms should be fully extended but not locked out. Return to Starting Position: Lower the dumbbells back down in a controlled manner until they are at shoulder level again. Keep your elbows slightly bent to maintain tension on the chest muscles. Avoid letting the dumbbells drop too quickly.

Cable One-Arm Row

Steps : 1.) Start by setting up a handle on a low pulley cable machine and grab the handle with one hand in an overhand grip. 2.) Keep your knees slightly bent and back straight, then pull the handle in towards your side, squeezing with your back and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Upper Row

Steps : 1.) Start off by standing in front of a high pulley cable machine and grabbing it with a narrow grip. 2.) Keep your knees bent and shoulder width apart, slowly pull the bar back and down towards your pecs; making sure that your elbows bend in towards the sides as you bring the bar in to your chest. 3.) Hold this position for a few seconds then return back to the starting position and repeat for as many reps and sets desired.

Leg Pull-In

Steps : 1.) To begin the exercise, have your back flat on the floor and legs extended with palms down by your side. 2.) Take your knees and curl up, pulling your thighs toward your chest as you exhale. 3.) Once your knees have hit the chest level, squeeze your abs and hold for a few seconds. 4.) Release your contraction and return back to the starting position inhaling down. 5.) Repeat this exercise for as many repetitions as needed.

Tricep Push-Up

The close triceps pushup exercise is a version of the push up that isolates the tricep muscles. Steps : 1.) Start by kneeling down on the floor or a mat, placing your hands with thumbs together and raise your body up on your toes. 2.) Draw your abs in and keep your back and neck in a straight line. 3.) Slowly lower your body towards the floor until you are nearly touching the ground. 4.) In a controlled manner raise your body back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Hip Extension (Standing)

Steps : 1.) Begin by standing and facing a wall. Position both hands on the wall for support. 2.) Stand tall throughout. Engage the core and the swing the leg backward, keeping the leg straight. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Single-Leg Glute Bridge

Steps : 1.) Begin by laying on the floor with your feet flat on the ground and knees bent. 2.) Slowly raise one leg off of the ground, pulling the knee towards your chest then extend your hip upward raising your glutes and lower body up off of the ground, still keeping your foot elevated. 3.) Extend your body up as far as possible until you feel a stretch in your glutes and hold for a few seconds. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Bench Leg Raise (Supine)

Steps : 1.) Begin in a supine (on your back) position on a flat bench. 2.) Raise your legs up in the air while keeping them together. 3.) Extend them till they are straight up in the air pointing towards the ceiling. 4.) Slowly bring back your legs to a flat position. 5.) Repeat for the desired amount of reps.

Smith Machine Split Squat

Steps : 1.) Begin in a lunge position underneath a smith machine bar with one foot in front and one foot in the back. 2.) Release the bar off of the guides and slowly lower it until your thighs are parallel to the floor. 3.) Hold this position for a count and then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Dual Overhead Curl

The cable overhead curl exercise helps isolate and define the biceps. Steps : 1.) Start off by attaching a stirrup handle to each side of two high pulley cable machines and grab the handles with an under-hand grip (palms up), standing in between the machines with your feet shoulder width apart as this will be your starting position. 2.) Once in position extend your arms out to your sides, keeping your elbows steady and then slowly curl your biceps towards the side of your head, isolating and squeezing the biceps. 3.) Hold this position for a count while squeezing your biceps and then return back to the starting position.

Jackknife Sit-Up

The Jackknife Sit-Up is an effective exercise that targets the core, including the rectus abdominis and obliques, as well as engaging the hip flexors. This exercise combines elements of both a sit-up and a leg raise, providing a challenging and comprehensive core workout. Here’s how to perform the movement correctly: Starting Position: Lie flat on your back on an exercise mat. Extend your arms straight back behind your head, keeping them close to your ears. Extend your legs straight out in front of you, keeping them close together. Execution: Tighten your core muscles to prepare for the movement. Lift your arms and legs simultaneously, bringing them towards each other. Aim to touch your hands to your feet or shins at the top of the movement. Exhale as you lift your arms and legs. Top Position: At the peak of the movement, your body should form a "V" shape, with your arms reaching towards your feet and your legs lifted off the ground. Hold this position briefly, ensuring your core is fully engaged. Returning to Start: Slowly lower your arms and legs back to the starting position, maintaining control throughout the movement. Inhale as you lower your arms and legs.