Exercise Database

Straddle Stretch

Steps : 1.) Begin in a seated upright position with your legs extended out in front of you in a "V" shape and arms pointed out straight. 2.) Place your hands on the floor and then lean forward as far as possible so that you feel a stretch in your hamstrings. 3.) Hold 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.

Dumbbell Bent-Over Row (Palms in)

Steps : 1.) Start by standing up straight with your feet shoulder width apart, arms at your sides with a dumbbell in each hand. 2.) Slowly bend your body towards the floor so that you are almost parallel to the ground and knees slightly bent. 3.) Bring the dumbbells out towards your sides but at level with your lower chest, extending your elbows back behind you and squeezing with your back. 4.) Hold this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Iron Cross Stretch

Steps : 1.) Begin by laying flat on your back in a cross position so that you are forming the "T" shape, arms out to the sides and legs together. 2.) Slowly kick one leg towards the opposite hand through a rotation in your lower back and hips. 3.) Hold onto this position for 15 to 30 seconds and then 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 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

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.

Dumbbell Push Press

The dumbbell push press is a compound exercise that targets multiple muscle groups, including the shoulders, triceps, and core. Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height. Your palms should be facing inward, and your elbows should be bent with your upper arms parallel to the floor. Engage your core muscles to stabilize your torso and maintain good posture throughout the exercise. Keep your chest up and shoulders back. Bend your knees slightly and lower your body into a partial squat position. Keep your weight in your heels, and ensure your knees do not extend beyond your toes. Explosively extend your knees and hips to drive the dumbbells upward. This generates momentum to help press the weights overhead. As you drive upward, straighten your arms and press the dumbbells overhead until your arms are fully extended. Once your arms are fully extended overhead, lock out your elbows and hold the weights briefly at the top of the movement. Slowly lower the dumbbells back to the starting position by bending your elbows and allowing your arms to come back down to shoulder height. Control the descent of the weights to avoid any sudden jerking or swinging motions. Perform the push press for the desired number of repetitions, focusing on maintaining proper form and control throughout each repetition.

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.

Weighted Bench Dip

Steps : 1.) Sit on inside of one of two benches placed parallel, slightly less than leg's length away. 2.) Place hands on edge of bench. Straighten arms, slide rear end off of edge of bench and position heels on adjacent bench with legs straight. 3.) Perform a dip lowering your self while inhaling. 4.) Lift your self back up and exhale at same time. 5.) Repeat for the desired amount of reps.

Cable Reverse Wood Chop

Steps : 1.) Start by standing with your feet shoulder width apart and your knees slightly bent holding a low pulley cable at about knee level to one side of your body. 2.) Slowly bring the cable up in a diagonal direction, raising the cable over your head and shoulders, squeezing your oblique muscles. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Side to Side Leg Swings

Side to side leg swings are another effective dynamic warm-up exercise that targets the adductors (inner thigh muscles) and abductors (outer hip muscles). Stand tall with your feet hip-width apart and your arms relaxed by your sides. Engage your core muscles to stabilize your torso and maintain good posture throughout the exercise. If necessary, you can use a wall or a sturdy object for support to help maintain your balance during the exercise. Begin by swinging one leg across your body to the opposite side in a controlled motion. Keep your knee straight but not locked, and aim to swing your leg as high as is comfortable. After swinging your leg across your body, smoothly return it to the starting position in the center of your body. Swing Leg to the Opposite Side: Next, swing the same leg out to the side away from your body in a controlled motion. Keep your knee straight but not locked, and aim to swing your leg as high as comfortable. After swinging your leg out to the side, smoothly return it to the starting position in the center of your body. After completing the desired number of repetitions on one leg, switch to the other leg and repeat the exercise. Focus on maintaining control throughout the movement. Avoid swinging your leg too forcefully or using momentum to lift it. The motion should be controlled and deliberate. While swinging your legs, keep your upper body stable and avoid leaning excessively to one side. Your torso should remain upright throughout the exercise. Coordinate your breathing with the movement. Inhale as you swing your leg across your body or out to the side, and exhale as you return it to the starting position. As you warm up, gradually increase the range of motion of your leg swings. Try to swing your leg higher with each repetition, but only go as far as you can comfortably without straining. Aim to perform 10-15 repetitions on each leg for a total of 2-3 sets. Adjust the number of repetitions and sets based on your fitness level and individual needs.

Downward Facing Dog

Steps : 1.) Begin this position on all fours with your hands directly underneath your shoulders. 2.) Push up with your hips towards the ceiling whilst extending your legs back. 3.) Keep a straight line from your arms to through your spine and your tailbone down through your legs. 4.) Hold this position for around 5 to 10 breaths, return to the starting position and repeat.

Barbell Overhead Front Raise

Steps : 1.) To begin this exercise; start off with a weighted barbell rested in front of your thighs with your palms facing down. 2.) Then lift the barbell up until it is overhead above your body and hold onto this position for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

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.

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.

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.

Dumbbell Seated Alternating Shoulder Press

Steps : 1.) Start by sitting on either a flat or elevated bench with your feet in front of you, holding a dumbbell in each hand keeping them rested at shoulder level next to your head. 2.) Slowly elevate one hand up towards the ceiling, keeping the other at the side of your head, and squeeze your shoulder. 3.) Hold for a count then return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Barbell Clean and Jerk

Steps : 1.) To begin this exercise; start off with a weighted barbell in front of your feet and raise it slightly so that it is parallel with your shins. 2.) Lower your hips and bend your knees a bit while keeping your back straight so that the weight of the bar is rested upon your heels 3.) Pull up on the bar so that it reaches the mid-thigh position then perform a jumping movement, which you extend your knees and hips allowing the bar to move upward. 4.) Keep the bar pressed up and rested against your palms and shoulders. 5.) Then while in a full squat position push your torso upward thrusting with your hips, quads and heels keeping your knees bent slightly and straighten out your back. 6.) With the barbell pressed up overhead, spread your legs out with one leg stretched out a bit forward and the other pushed back slightly maintaining the clean press overhead. 7.) Hold onto this position for a few seconds. 8.) Return back to the starting position by letting the barbell roll down off of your shoulders and lightly bring it back down to the floor. 9.) Repeat this exercise for as many repetitions as needed