Exercise Database

Bodyweight Step-Up

Steps : 1.) Start by setting up a horizontal bench in front of you, standing up straight with your feet in a shoulder width position and arms at your sides. 2.) Lift your left foot and step up onto the platform. 3.) Then once your foot is firmly on the platform, raise up your right foot and follow up onto the platform so that you are standing up on the platform. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Seated Floor Hamstring Stretch

Steps : 1.) Start by sitting on a mat with one foot extended out in front of you, toes pointed towards the ceiling, and the other leg bent inwards against the opposite leg's inner thigh. 2.) Slowly lean forward and reach for your extended ankle until you feel a stretch in your hamstring. 3.) Hold this position for 15 to 30 seconds and then return back to the starting position. 4.) Repeat for as many reps, sets and duration as you desire.

Smith Machine Decline Bench Press

Steps : 1.) Start off by taking a decline bench and placing it underneath a bar on a smith machine, lowering the bar so that it is just above chest level, and laying with your head facing the back of the machine. 2.) Once in position grab the bar and release it, extending your arms until they are straight but not locked, then lower the bar until your arms are at about level with your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Incline Press

Steps : 1.) Start by laying back on an incline bench facing away from a cable machine. 2.) Grab two cables and hold it both hands in an overhand grip, bringing the cables to about level with your pecs and elbows bent at 90-degrees. 3.) Once in position, slowly press and extend your arms straight out until you feel tension in your chest, and hold for a count. 4.) Repeat for as many reps and sets desired.

Barbell Behind the Back Shrug

Steps : 1.) To begin this exercise; start off by placing a barbell behind your back resting it slightly against your quads with your palms facing backwards. 2.) With your shoulders, raise the barbell so that it reaches your glutes and hold onto the position for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Cable Behind the Back Wrist Curl

Steps : 1.) Start by setting up either a straight or EZ bar on a low pulley cable machine and grab the bar behind your back using an underhand shoulder width grip. 2.) Keep your elbows tucked in at your sides and slowly raise the bar up, 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.

Side-Lying Hip Abduction

Side-lying hip abduction is a simple yet effective exercise for targeting the muscles of the outer thighs (abductors), including the gluteus medius and minimus. Begin by lying on your side on a mat or other comfortable surface. Ensure your body is in a straight line from head to heels. Prop yourself up on your bottom elbow, which should be directly beneath your shoulder. Your forearm should be perpendicular to your body, with your hand resting on the mat for support. Stack your legs on top of each other, keeping them straight. Your top hand can rest on your hip or the floor in front of you for added support and stability. Activate your core muscles by drawing your navel toward your spine. This helps stabilize your torso throughout the exercise. Keeping your leg straight, slowly lift your top leg upward as high as you comfortably can without rotating your hips backward or leaning backward. Focus on using the muscles on the side of your hip (abductors) to lift your leg, rather than using momentum or swinging motions. Lift your leg in a slow, controlled manner, feeling the muscles on the side of your hip working to raise the leg. Avoid lifting your leg too high, as this can compromise your form and lead to strain on your lower back. At the top of the movement, pause briefly and squeeze the muscles on the side of your hip to maximize muscle engagement. Slowly lower your leg back down to the starting position, returning to the side-lying position with both legs stacked on top of each other. Keep the movement controlled, and avoid letting your leg drop too quickly or bounce off the mat. Perform the side-lying hip abduction for the desired number of repetitions on one side before switching to the other side.

Cable Flat Bench Fly

The cable flat bench fly is an excellent exercise for isolating the pectoral muscles, particularly the middle part of the chest. It also engages the shoulders and triceps. Here’s how to perform it correctly: Setup: Place the bench in the center of the cable machine. Set the pulleys to the lowest position. Attach handles to the cables. Select an appropriate weight for each side. Starting Position: Lie down on the bench with your feet flat on the floor. Grab the handles with an overhand grip (palms facing inwards). Extend your arms above your chest with a slight bend in your elbows, and your hands should be directly over your chest. Your arms should remain in this slightly bent position throughout the movement. Executing the Fly: Inhale and brace your core. Slowly lower the handles out to your sides in a wide arc, keeping the slight bend in your elbows. Lower your arms until they are level with your chest or slightly below, feeling a stretch in your chest muscles. Returning to Starting Position: Exhale and reverse the motion, bringing the handles back together in the same wide arc. Focus on squeezing your chest muscles as your hands come together over your chest. Keep the movement controlled to maintain tension on the chest muscles.

Mountain Biking

Mountain bikin is a sport that consists of riding outdoors, mostly off-road courses and over rough terrain. It requires stamina, core strength, endurance, balance, coordination and handling skills.

Kneeling Hip Flexor

Steps : 1.) Begin by kneeling on the ground or mat keeping one knee on the floor and the opposite knee bent and foot flat on the floor. 2.) Tighten up on your glutes and then do a pelvic tilt rocking on your back leg and hold for 15 to 30 seconds. 3.) Switch legs and repeat.

Smith Machine Single-Leg Calf Raise

Steps : 1.) Start off setting up a smith machine with the amount of weight that you would like to perform for this exercise and placing either a step or block underneath the bar. 2.) Position yourself underneath the bar so that the bar is racked on the top of your back muscles. 3.) Step up on the block or step with your right foot that the ball of your foot is rested upon the platform and keep your other leg extended behind you. 4.) Release the bar from the rack and slowly lower your heel down towards the floor, then elevate your heel up towards the ceiling as far as possible squeezing your calf. 5.) Hold for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Smith Machine Stiff-Leg Deadlift

Steps : 1.) To begin this exercise; start off by setting the bar on the smith machine so that it is parallel with your thighs and hold on with a palms forward grip. 2.) Take the bar off of the machine, while keeping your knees straight, lower the barbell down right above your feet and squeeze tightly upon your hamstrings. 3.) Then start lifting your chest and body back up when you feel your hamstrings stretch. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Sissy Squat

Steps : 1.) Start by standing up straight, with your feet shoulder width apart next to either a smith machine or support structure. 2.) Bend slightly with your knees, place one arm across your chest and use the other to hold onto the support. 3.) Slowly lower your body backward, while raising your heels off of the ground, squatting down until you feel a stretch in your hamstrings and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Shoulder Raise

Steps : 1.) Start by standing up straight with your feet shoulder-width apart and your arms straight and in front of the body. Rest the dumbbells on the front thighs. 2.) Slowly raise your arms up until they are parallel with the floor. You will feel a stretch in the front of the shoulders. Maintain a tight core throughout the movement. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Single-Leg Press

Steps : 1.) Start by sitting on a leg press machine with one leg positioned off to the side and the other rested on the platform in front of you with a wide stance. 2.) Slowly push up against the platform, fully extending your leg and squeezing your hamstrings on the motion upward. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Incline Bench Press (Palms in)

Steps : 1.) Start by laying with your back flat on a incline 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.

Cable Reverse Grip Tricep Extension

Steps : 1.) Begin by attaching a bar to a low pulley cable machine and then lie with your back on an inline bench with your feet flat on the floor. 2.) Grab the bar and hold it just over your eyes with your arms extended and elbows bent. 3.) Begin to bend your elbows straight out and extend the bar out straight in front of you until you feel a stretch in your triceps. 4.) Hold this position for a count and return back to the start. 5.) Repeat for as many reps and sets desired.

Dumbbell One-Arm Bicep Curl

Steps : 1.) Start by standing up straight, with a dumbbell in one hand and feet flat on the floor. 2.) Hold the dumbbell in an underhand grip with your palms facing up, then slowly lift the dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.