Exercise Database

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

Plyo Push-Up

Steps : 1.) Start in a prone push up position on the floor with your arms fully extended at shoulder width and keeping your body straight. 2.) Slowly descend to the ground by flexing through your elbows, lowering your chest towards the ground until you feel a tension in your chest. 3.) As soon as you feel a stretch in your muscle quickly push yourself back up so that your hands leave the ground. 4.) Return back to the starting position and repeat for as many reps and sets as desired

Bench Leg Pull-In

Steps : 1.) Begin by lying flat on a bench. 2.) Bring your knees up to your chest while keeping your legs together. 3.) Extend your legs back down on the bench. 4.) Repeat for the desired amount of reps.

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.

Tuck Crunch

Steps : 1.) Start by lying down with your back on the floor or an exercise mat, with your arms lying across your sides and palms facing down. 2.) Once in position cross your legs at your ankles and slowly elevate your legs up in the air until your thighs are perpendicular to the floor. 3.) Next cross your arms on your chest as if you were doing sit ups and perform crunches while maintaining your leg position. 4.) Repeat for as many reps and sets as desired.

Weight Plate Neck Flexion (Supine)

Steps : 1.) To begin this exercise; start off by lying face up with your back on a flat bench holding a weight plate in front of your head. 2.) With the plate rested on the front your head, slowly lower your neck down squeezing your shoulders and keeping the plate pressed lightly to the head. 3.) Then return back up to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Decline Bench Rotational Sit-Up

Steps : 1.) Start off laying with your back flat on a decline bench with your hands above your chest and placing your feet underneath the resting pads. 2.) Slowly pull your body up and bring your right arm forward and across to your left knee until you feel a stretch in your abs. 3.) Hold this position for a count then return to the starting position. 4.) Repeat for as many reps and sets as desired.

World's Greatest Stretch

Steps : 1.) Start in a lunge position with your front foot flat in front of you with knee bent, and your back foot extend out with your knee almost touching the floor and toes on the floor. 2.) Hold onto this position for 15 to 30 seconds, then place the arm that is on the same side as the front leg on the ground with your elbow rested next to your front foot. 3.) Place the other hand on the ground parallel to the front leg to support your bodyweight during the stretch and hold this position for 15 to 30 seconds. 4.) Follow this up with placing both hands next to your front foot and raise your toes off of the ground and straighten out your leg. 5.) Hold this position for 15 to 30 seconds while still keeping the back leg extended and knee bent. 6.) Return to the starting position and repeat for as many reps, sets and however long you desire.

Dumbbell One-Arm Hammer 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 neutral grip with your palms facing inward, 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.

Dumbbell Bench Press (Reverse Grip)

Steps : 1.) Start by laying flat on your back on a bench, feet on the floor and hands holding dumbbells in a underhand reverse grip at the sides of your chest. 2.) Slowly push the dumbbells straight up above your chest, squeezing your pecs and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Oblique Crunch

Steps : 1.) Start by standing with your side next to a high pulley cable machine with a grip attachment connected to the machine. 2.) Grasp the handle with one of your hands, with your feet shoulder width apart and the other arm rested at your side. 3.) Slowly pull down and rotate the body with the arm grasping the cable with your obliques until you feel a stretch in your core. 4.) Return back to the starting position and switch to the opposite side. 5.) Repeat for as many reps and sets as desired.

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.

Medicine Ball Overhead Slam

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms behind your head holding a medicine ball. 2.) Raise the ball above your head fully extending your body and arms. 3.) With your force, slam the ball into the ground in front of you as hard as you can and follow through. 4.) With the follow through receive the ball from the bounce up. 5.) Repeat for as many reps and sets as desired.

Barbell Rear Delt Row

Steps : 1.) To begin this exercise; start off by placing a weighted barbell in front of your legs bending over slightly with your glutes extended out. 2.) Let your arms hang down and grab the barbell, lifting slightly so that the bar is rested around your shins. 3.) Pull the barbell up towards your chest keeping your body still during the entire movement. 4.) As you reach your chest squeeze your back and your deltoids tightly holding on for a few seconds. 5.) Return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed

Knees to Chest Hug

Steps : 1.) Start by laying with your back on a mat and knees pulled up towards your chest. 2.) Then place your arms underneath your knees and pull them towards your shoulders, feeling a stretch in your lower back and glutes. 3.) Hold this position for 15 to 30 seconds then return back to the starting position. 4.) Repeat for as many reps and duration as desired.

Barbell Squat (Wide Stance)

The barbell wide stance squat exercise is a version of the squat that uses a wider stance to isolate the inner thigh muscles Steps : 1.) Start by lifting a barbell off of a weight rack and position it on your shoulders. 2.) Stand with your feet wider than shoulder width apart (about 30 inches apart) with your toes pointing out. 3.) Draw your abs in descend slowly by bending at the knees and hips in a squatting motion. 4.) Lower yourself as far as you can control without letting your body shift towards your toes. 5.) Pause in the downward position and slowly return upright to the starting position. 6.) Repeat for as many reps and sets as desired. Tips : 1.) By using a pad on the bar or towel on your shoulders can help improve your grip and reduce the discomfort of the bar.

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.

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.