Exercise Database

Weight Plate Shrug

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a slight bend in your knees, holding a weight plate in each hand and letting your arms hang down at your sides. 2.) Once you have secured the weight plates in place, slowly shrug your shoulders as high as you can and hold the position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Wall Calf Stretch

Steps : 1.) Begin by standing in front of a wall, about a few feet away, placing one foot in front of your body as you lean towards the wall. 2.) As you lean closer with your body, rest your hands up against the wall keeping your heels, hips and head in a straight line as well as feet flat on the floor. 3.) Extend forward until you feel a stretch in your calves and then hold for 15 to 30 seconds. 4.) Return to the starting position and repeat for as many reps, sets and however long you desire.

Cable One-Arm Tricep Extension

Steps : 1.) Start by setting up a low cable pulley machine with a handle, then grab the handle and extend it above your head while turning away from the machine. 2.) Keep your palm facing away from the machine and then lower the weight back behind your head, squeezing your tricep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Wrist Curl (Pronated)

Steps : 1.) To begin this exercise; take one dumbbell and sit down on the edge of a flat bench and keep your feet on the floor. 2.) Take the dumbbell, bring it up so that your forearm is up, rested on your knee and the palm of the hand is facing down. 3.) Curl the dumbbells up, through your wrist so that you feel a stretch in your forearm, and then lower them back down in a repeated motion. 4.) Keep your arm and knee still during the exercise. 5.) Repeat this exercise for as many repetitions as needed. 6.) Switch arms and repeat for as many reps and sets as desired.

Barbell Landmine Kneeling One-Arm Press

The barbell landmine kneeling one-arm press is an excellent exercise for targeting the shoulders, triceps, and core stability. Place one end of the barbell into the landmine attachment or secure it in a corner. Load weight plates onto the other end of the barbell according to your strength and fitness level. Kneel down in front of the landmine with your knees on the ground and your torso upright. With one hand, grip the end of the barbell that's loaded with weights. Hold the barbell at shoulder height, palm facing inward, with your elbow bent and your forearm perpendicular to the ground. This will be your starting position. Brace your core to maintain stability throughout the movement. Press the barbell upward by extending your arm fully overhead. Keep your elbow close to your body as you press. Once your arm is fully extended, pause briefly at the top of the movement to engage your shoulder and tricep muscles. Slowly lower the barbell back to the starting position under control, bending your elbow and bringing the weight down to shoulder height.

Cable Shoulder Press

Steps : 1.) Start by standing in between a low pulley cable machines with two cables attached to the machine. 2.) Bend down, grab the cables and then bring them to your shoulders as this will be your starting position. 3.) Keeping your back straight, head up and chest up, extend through your elbows and push the handles up towards the ceiling over your head and feel the stretch in your shoulders. 4.) Hold for a count at the top then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

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.

Dragon Flag

Steps : 1.) Start by laying on a decline or flat bench and grabbing the end of it behind your head with both hands. 2.) Squeeze and create tension throughout your body so that you are able to feel your muscles and abdominals tighten 3.) Then from the starting position swing your feet upward so that your body is almost vertical or completely vertical. 4.) Keep your abdominals tight and your entire body as straight as possible as you are pointed up in the air. 5.) Hold this position for as long as possible, squeezing your muscles and abs as much as you can. 6.) Once you complete your rep, slowly lower your feet towards the floor in a controlled manner. 7.) Repeat for as many reps and sets as desired.

Barbell Seated Calf Raise

The barbell seated calf raise is a version of the standard calf raise that uses a block and barbell. Steps : 1.) Start by placing a block on the floor about one foot in front of a bench. 2.) Rest a barbell across your upper thighs and then sit on the bench with the balls of your feet placed upon the block. 3.) While keeping the barbell rested across your thighs, slowly raise and lower your heels up as high as possible without lifting your foot off of the block. 4.) Repeat for as many reps and sets as desired.

Dumbbell Lateral Raise (Prone)

The Dumbbell Lateral Raise (Prone) is an effective exercise for targeting the deltoid muscles, particularly the rear delts. Here’s a step-by-step guide to performing this exercise correctly: Setup: Set an incline bench to about 30-45 degrees. If you don’t have an incline bench, you can perform this exercise while lying face down on a flat bench or on the floor. Grab a pair of dumbbells with a neutral grip (palms facing each other). Starting Position: Lie face down on the bench with your chest supported and feet planted firmly on the floor for stability. Allow your arms to hang down straight from your shoulders, holding the dumbbells with a slight bend in your elbows. Execution: Engage your core and keep your neck in a neutral position (in line with your spine). Lift the dumbbells out to the sides in a wide arc, leading with your elbows and squeezing your shoulder blades together. Raise the dumbbells until your arms are roughly parallel to the floor. Your elbows should remain slightly bent throughout the movement. Pause briefly at the top of the movement, focusing on squeezing your rear delts. Lowering the Weights: Slowly lower the dumbbells back to the starting position in a controlled manner, maintaining the slight bend in your elbows. Avoid swinging the weights or using momentum to lift them.

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.

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.

Box Jumps

Box jumps are a popular plyometric exercise that can help improve explosive power, lower body strength, and overall athleticism. Select a sturdy box or platform that is appropriate for your fitness level. Beginners might start with a lower height and gradually increase it as they become more comfortable and stronger. Make sure the box is stable and won't slide when you land on it. Start by standing in front of the box with your feet shoulder-width apart, toes pointing forward. Bend your knees slightly and engage your core muscles. Keep your chest up and your back straight throughout the movement. Swing your arms back for momentum as you prepare to jump. Explosively extend your hips, knees, and ankles as you jump upwards. Swing your arms forward and upward to help propel yourself higher. Aim to land softly on the box with both feet at the same time, using your knees to absorb the impact. Land in a squat position with your knees bent, ensuring your entire foot is on the box and your weight is evenly distributed. Maintain balance and control upon landing. Step down carefully from the box rather than jumping down to reduce the risk of injury. You can step down one foot at a time or both feet simultaneously, depending on your preference and comfort level. Start with a manageable number of repetitions and sets based on your fitness level. As you become more proficient and stronger, you can gradually increase the number of repetitions and sets. Allow adequate rest between sets to prevent fatigue and maintain proper form. Listen to your body and avoid overtraining. Once you've mastered box jumps at a certain height, you can challenge yourself by increasing the height of the box or adding variations such as single-leg box jumps or lateral box jumps.

Barbell Hack Squat

The barbell hack squat exercise is a variation of the basic squat that focuses more on strengthening and building the quad muscles Steps : 1.) Start by placing a barbell on the floor just behind your legs, standing with your feet shoulder width apart and your toes pointing forward 2.) With your feet firmly placed on the floor reach down and grasp the barbell from behind with and overhand grip. 3.) Lift the barbell by extending your hips and knees, be careful not to lock your knees. 4.) Squat down until your thighs are parallel to the floor and hold the position for a count. 5.) Slowly raise yourself up to starting position. 6.) 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.

Forearm Plank with Hip Abduction

Steps : 1.) Start off on your hands and toes in a modified push-up position. Next, place both forearms on the ground and extend both legs transitioning to a plank. 2.) Take one of your legs and bring them out to the side of your body (hip abduction), keeping it parallel to the floor, holding the position for a few seconds. 3.) After feeling tension in your core, bring the leg back to the center and then return to the starting position. 4.) Repeat this motion with the opposite leg and continue to alternate. 5.) Perform as many reps and sets as desired.

Barbell JM Press

Steps : 1.) To begin this exercise; start off placing your back flat upon a bench and position yourself just as if you were to perform a close grip bench press. 2.) The most important part is to make sure that the bar is above the upper part of your chest. 3.) The lower the bar down towards your chest just as if you were performing a lying triceps extension. 4.) Then use your triceps to push the bar back up into position. 5.) Repeat this exercise for as many repetitions as needed.