Exercise Database

Barbell Preacher Curl (Overhand)

Steps : 1.) Sit on preacher bench placing back of arms on pad. 2.) Grasp curl bar with a shoulder-width overhand grip. 3.) Raise bar until forearms are vertical. 4.) Lower barbell until arm is fully extended. 5.) Repeat for the desired amount of reps.

Kettlebell Thruster

Steps : 1.) To begin this exercise; start off clean pressing two kettlebells to your shoulders. 2.) With the kettlebells in the pressed position, squat down using your hips and knees keeping your back straight as possible. 3.) As you reach a full squat position, thrust upward using the force from your heels to overhead press both kettlebells and extending your arms straight up. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Dumbbell Renegade Row

The dumbbell renegade row is an exercise that primarily targets the muscles of the back, shoulders, and core. Start by placing two dumbbells on the floor about shoulder-width apart. Assume a high plank position with your hands gripping the dumbbells, wrists directly under your shoulders, and your body forming a straight line from head to heels. Your feet should be slightly wider than hip-width apart for stability. Engage your core muscles to maintain a stable plank position throughout the exercise. This will help protect your lower back and enhance the effectiveness of the rowing motion. While maintaining a stable plank, lift one dumbbell off the floor towards your rib cage, keeping your elbow close to your body. Focus on squeezing your shoulder blade towards your spine as you lift the dumbbell. This will engage the muscles of your upper back. Lower the dumbbell back to the floor in a controlled manner, and then repeat the movement on the other side. Throughout the exercise, be mindful of keeping your hips and shoulders square to the floor. Avoid excessive twisting or shifting of your torso. Keep your neck in a neutral position, avoiding any excessive upward or downward movement. Exhale as you lift the dumbbell and inhale as you lower it back down. Maintain steady breathing throughout the exercise to support core engagement and stability. As you become stronger, you can increase the weight of the dumbbells or the number of repetitions.

Hamstring Stretch

Steps : 1.) Start off laying flat on your back with one knee bent and the other foot extended out to stabilize your body. 2.) With the bent leg, extend it up in the air so that the sole of your foot is pointed up in the air, placing your clasped hands around the extended leg for support. 3.) Straighten out the leg as much as possible feeling a stretch in your hamstrings, then try to pull it as close as you can towards your nose. 4.) Hold this position for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Kettlebell Figure Eight

Steps : 1.) To begin this exercise, take one kettlebell and place it between your legs, bending over and pressing your glutes out, keeping your back flat. 2.) Take the kettlebell and pass it between the legs to your other hand that is behind the legs. 3.) Repeat this motion with a figure eight motion. 4.) Repeat this exercise for as many repetitions as needed. 5.) You can also alternate the direction of which the kettlebells are passed between the legs.

Dumbbell Pullover on Stability Ball

Steps : 1.) Start by sitting on a stability ball with a dumbbell in each hand. 2.) Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. 3.) Extend the dumbbells behind your head pointed out right in front of you, then elevated them straight up with your shoulders. 4.) Hold this position for a few seconds then return back to the starting position. 5.) Repeat for as many reps and sets as possible.

Dumbbell Seated Press (Palms In)

Steps : 1.) Start by sitting at the end of a flat bench with your feet on the floor in front of you, holding a dumbbell in each arm at shoulder level, palms facing in, next to your head. 2.) Slowly elevate your arms up and above your head, squeezing your shoulder and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Toe Touch Stretch

Steps : 1.) Start by standing up straight with your feet hip-width apartr and arms by your side. 2.) Slowly bend at your waist, keeping a slight bend in your legs straight, and let your body hang down in front of you, hands reaching down towards the ground. 3.) Hold onto this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps, sets and however long you desire.

Cable Crunch Kneeling Rotation

Steps : 1.) Start by connecting a rope attachment to a high pulley cable machine, grabbing the rope with both hands and move into a kneeling position on the floor. 2.) Position the rope behind your head with your hands by your ears, then contract your abs as you pull downward on the rope in a crunch movement until your elbows touch your knees. 3.) Hold this position for a count and then return back up to the starting position and repeat for as many reps and sets as desired.

Barbell Bench Squat

Steps : 1.) To begin this exercise; start off with a weighted barbell rested upon your shoulders behind your neck. 2.) Bend at your knees and start to sit back with your hips as you go down for a standard squat, keeping your back and chest straight out. 3.) Continue on with the squat until your hamstrings and glutes are rested upon the box and hold on for a few seconds. 4.) Then using the force of your heels and lower legs, straighten out and extend your hips to get back to your starting position. 5.) Repeat this exercise for as many repetitions as needed

Barbell Romanian Deadlift From Deficit

Steps : 1.) To begin this exercise; start off with a weighted barbell right in front of your shins with an overhand grip and standing upon an elevated platform. 2.) Bend down at the knees with your back straight, chest out and head facing forward and pull up on the barbell with the driving force from your heels. 3.) As you lift the barbell up, keep your back straight and pull up. 4.) When the barbell crosses your knees, keep your body straight, chest up holding onto the barbell so you don't strain your muscles. 5.) Repeat this exercise for as many repetitions as needed

Bird Dog Elbow to Knee

The bird dog elbow to knee exercise is a dynamic core exercise that targets the abdominal muscles, lower back, and stabilizing muscles throughout the body. Begin on your hands and knees on a mat or soft surface. Your hands should be directly under your shoulders, and your knees should be under your hips, forming a tabletop position. Engage your core muscles to maintain a neutral spine position, keeping your back flat and avoiding overarching or rounding. Extend your right arm straight out in front of you, parallel to the ground, while simultaneously extending your left leg straight back behind you, parallel to the ground. Your arm and leg should be fully extended, forming a straight line with your body. From the extended position, simultaneously bend your right elbow and your left knee, bringing them towards each other under your body. Aim to touch your right elbow to your left knee underneath your torso, or as close as possible without compromising form. Contract your abdominal muscles as you perform this movement, feeling the crunch in your core. Fully extend your right arm and left leg back out to the starting position, returning to the tabletop position. Repeat the movement on the opposite side, extending your left arm and right leg this time. Bring your left elbow to your right knee underneath your body, then return to the starting position. Exhale as you bring your elbow to your knee, engaging your core muscles. Inhale as you extend your arm and leg back out to the starting position.

Barbell Bicep Drag Curl

Steps : 1.) To begin this exercise; take a barbell with palms facing forward with the barbell resting at your pelvis. 2.) Then take the barbell and curl it towards your upper chest as in a way to “Drag” the bar up. 3.) Hold and squeeze the biceps tightly. 4.) Return the barbell back down to the starting position keeping the barbell in contact with your body. 5.) Repeat this exercise for as many repetitions as needed.

Parallel Bar Hip Flexion

Steps : 1.) Start by stepping in between parallel bars and placing your arms on the rests allowing your legs to hang and extend down below you. 2.) As soon as you are in position, bring your knees towards your chest in a diagonal direction, holding near the top contracting your abs for a few seconds before returning back to the starting position. 3.) Repeat in the opposite direction for as many reps and sets desired.

Machine Vertical Row (Reverse Grip)

Steps : 1.) Start by sitting on a vertical row machine grabbing the handles with an underhand, reverse, 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.

Barbell Landmine Double Arm Row

Incorporating the landmine double-arm row into your workout routine can help strengthen your upper back muscles, improve posture, and enhance overall upper body strength and 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. Stand facing the landmine with your feet shoulder-width apart, knees slightly bent, and your torso leaning slightly forward. Grab the end of the barbell with both hands, palms facing each other, and arms extended straight down. This will be your starting position. Initiate the rowing motion by pulling the barbell upward toward your lower ribcage, bending your elbows and keeping them close to your body. Squeeze your shoulder blades together as you pull, engaging the muscles of your upper back. Aim to bring the barbell up until it touches your lower ribcage or until your elbows are fully bent. Slowly lower the barbell back down to the starting position, fully extending your arms and allowing the weight to hang straight down.

Weight Plate Reverse Curl

The reverse plate curl exercise uses free weight plates to isolate the bicep and build bigger arms. Steps : 1.) Start by standing with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 2.) Grab a plate in your hands with an overhand (palms down) grip at the 11:00 and 1:00 o'clock position. 3.) Keeping your elbows and arms at your side, curl the slowly up towards your head, squeezing and isolating the bicep muscle. 4.) Slowly return to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Incline Hammer Curl

The dumbbell incline hammer curl exercise keeps stress on the biceps and helps strengthen the forearm muscles. 1.) Begin by sitting on an incline bench with your feet firmly on the floor in front of you and grabbing a dumbbell in each hand with your palms facing in towards each other. 2.) Bring your arms down to your sides, keeping your wrists as straight as possible (i.e. hammer grip), raise your wrists to your shoulders. 3.) Concentrate on squeezing your biceps as you raise up your arms. 4.) Repeat for as many reps and sets as desired.