Exercise Database

Cross-Leg Side Stretch (Supine)

Steps : 1.) Start off by lying on your back with your arms extended out in the form of a "T". 2.) Take both of your legs and bring them up into your chest, keeping them at a 90-degree angle and then crossing your right leg slowly over the left. 3.) While keeping your shoulder blades in contact with the floor and arms extended out, rotate the lower half of your body to the left. 4.) Hold onto this position for 15 to 30 seconds, repeating for 2-4 reps and then performing this stretch on your opposite side.

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.

Cable V-Bar Row

Steps : 1.) Start by setting up a V-Bar attachment to a high pulley cable machine and stand in front of the machine with your feet shoulder width apart. 2.) Grab the handles with a neutral grip and slowly pull the bar in towards your chest, feeling a stretch in your back and lat muscles. 3.) Squeeze and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Lateral Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart, knees slightly bent and placing your right hand on your hip and the other placed behind your head. 2.) Slowly raise the left arm in a vertical line and incline your torso to the right, feeling a stretch and tension in your abdominals. 3.) Return back to the starting position and repeat for as many reps and sets desired.

Barbell Kneeling Wrist Curl (Palms Up)

Steps : 1.) Start by picking up a barbell while kneeling over a bench. 2.) With your palms facing upwards, flex each forearm by lifting and lowering the barbell with only your wrist. 3.) Exhale while raising your wrist. 4.) Inhale while lowering your wrist. 5.) Repeat for the desired amount of reps and sets.

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.

Barbell Step-Up

The barbell step up exercise helps build coordination as well as muscle and leg strength. Steps : 1.) Start by placing a bench, box or step in front of you and grabbing a barbell with a wide grip and placing it across your shoulders. 2.) With your left leg, step up onto the bench and follow through with your right leg. 3.) Step back down with your left leg and then your right leg. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Use a weight that is manageable and that allows you to get used to the motion of this exercise.

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.

Seated Bench Leg Pull-In

Steps : 1.) Start off with your body sitting at the end of a flat bench and your legs stretched out in front of you. 2.) Keep the upper half of your body leaning back. 3.) Take your knees and curl up, pulling your thighs toward your chest as you exhale. 4.) Once your knees have hit the chest level, squeeze your abs and hold for a few seconds. 5.) Release your contraction and return back to the starting position inhaling down. 6.) Repeat this exercise for as many repetitions as needed.

Walking High Knees

Walking high knees is a dynamic exercise that targets the lower body, particularly the quadriceps, hip flexors, and core muscles. Stand tall with your feet hip-width apart and your arms hanging naturally by your sides. Tighten your abdominal muscles to stabilize your torso and maintain good posture throughout the exercise. Start walking forward at a slow to moderate pace. As you walk, lift your right knee up towards your chest as high as you comfortably can. Aim to bring your knee up to at least hip height, or higher if possible. As you lower your right leg back down to the ground, immediately lift your left knee towards your chest while continuing to walk forward. Alternate lifting your knees with each step, maintaining a steady rhythm and pace. Swing your arms in coordination with your leg movements to assist with balance and momentum. As you lift your right knee, swing your left arm forward, and vice versa. Keep your arms relaxed and bent at the elbows, moving in a natural and coordinated manner. Land softly on the ball of your foot with each step to minimize impact and reduce stress on your joints. Keep your movements light and springy, maintaining a fluid and controlled motion. Focus on maintaining a steady pace as you walk, keeping the movement fluid and continuous. Avoid rushing or jerky movements, and strive for smooth and controlled steps.

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

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.

Band Lateral Raise

Steps : 1.) To begin this exercise; stand on a band so that it is evenly distributed to be pulled by each arm. 2.) Grab the handles and keep you arms down and rested at your side. 3.) Then using your shoulders, raise the hands above your sides so that they are at shoulder level then lower the handles back down to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

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.

Hip Flexor Stretch

Steps : 1.) Start by standing up straight with your spine vertical and your left foot in front of the right. 2.) Bend slowly at both knees and lift your back heel up off the floor. 3.) Shift your weight forward and direct your body in a lunge position using your front foot as the stabilizer and your back foot still bent near the floor and extended back. 4.) Hold this position for 15 to 30 seconds then return back to the start. 5.) Repeat for as many reps, sets and however long you desire.

Dumbbell Reverse Fly with External Rotation

Steps : 1.) To begin this exercise; start off lying face down on an incline bench with a dumbbell in each hand rested on the floor in front of you but with palms facing down towards the ground. 2.) Then raise your arms so that they are parallel with your shoulders and extend out as in a regular flye. 3.) Hold onto this position for a few seconds. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Cable Seated Row to Neck

Steps : 1.) Start by setting up either a V-Bar or Rope Extension on a low pulley cable machine and sit down flat on the floor or on a bench with your feet facing towards the machine, grasping the rope and bringing it to knee level. 2.) Slowly, while keeping your body still, pull the rope in towards your chest and up to your neck, squeezing your shoulders and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Incline Tricep Extension

Steps : 1.) Start by sitting your back flat on an incline bench with your feet on the floor in front of you, holding a dumbbell on your legs. 2.) Elevate the weight above your head as this will be your starting position. 3.) Slowly lower the dumbbell behind your head as far as possible by extending both arms and squeeze your triceps. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.