Exercise Database

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.

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.

Dumbbell One-Arm Preacher Curl

The dumbbell one-arm preacher curl exercise is an intermediate-level bicep exercise where you use an incline bench to support the triceps and isolate the biceps. Steps : 1.) Begin seated at a preacher curl bench, grasping a dumbbell in your hand with your palms facing up. 2.) Extend your arm fully along the bench. 3.) Curl your arm up towards your chest, squeezing your bicep muscle. 4.) Pause for a moment and then return to the starting position and switch arms. 5.) Repeat for as many reps and sets as desired.

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.

Cable Rope Pullover (Supine)

Steps : 1.) Start by setting up a rope extension on a low pulley cable machine then lay down on the back with your back towards the machine. 2.) Grab onto the rope with both hands keeping them extended behind your head with elbows bent as this will be your starting position. 3.) Slowly pull your hands up and across the top of your head and extend forward over your chest and squeeze. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Trap Bar Romanian Deadlift

The Trap Bar Romanian Deadlift (RDL) is a variation of the conventional Romanian deadlift that targets the hamstrings, glutes, lower back, and upper back muscles. Place the trap bar on the ground and load it with an appropriate amount of weight. Stand in the center of the trap bar with your feet shoulder-width apart. The bar should be aligned with the middle of your feet. Bend your knees slightly and hinge at your hips to grip the handles of the trap bar with an overhand grip (palms facing your body). Your hands should be just outside of your knees. Keep your spine neutral, chest up, and shoulder blades pulled back and down. Keeping your back flat, core engaged, and knees slightly bent, hinge at your hips to lower the trap bar towards the ground. Maintain a slight bend in your knees throughout the movement, but avoid excessive knee flexion. Lower the trap bar by pushing your hips back, allowing it to slide down the front of your thighs. Lower the bar until you feel a stretch in your hamstrings, typically when it reaches just below your knees. Keep the bar close to your body throughout the movement. Focus on maintaining tension in your hamstrings and glutes as you lower the bar. Once you reach the bottom of the movement, reverse the motion by driving your hips forward and standing up tall. Squeeze your glutes at the top of the movement to fully extend your hips. Keep your back flat and avoid hyperextending your lower back at the top of the movement. Inhale as you lower the trap bar towards the ground. Exhale as you extend your hips and return to the starting position.

Stability Ball Hamstring Curl to Bridge

Steps : 1.) Start by laying flat on your back with both feet on an exercise ball, keeping your arms flat on the floor by your side. 2.) Bend your your knees and curl your heels toward your glutes, then kick up one leg diagonally. 3.) Hold this position for a few seconds then return back to the starting position. 4.) Repeat with the opposite leg 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.

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.

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.

Band Alternating Bicep Curl

The alternating biceps curl with band exercise will use either an exercise band or bungee for resistance to help strengthen the bicep muscle. Steps : 1.) Start by placing an exercise band under your feet and hold the handles palms forward in your hands. 2.) Stand with your feet shoulder-width apart, knees slightly bent and your abs drawn in. 3.) Curl your arms up and down in an alternating motion, keeping your body straight, and isolating the bicep muscle. 4.) As you become comfortable with the motion, increase your speed. 5.) Repeat for as many reps and sets as desired.

Calf Raise On A Dumbbell

Steps : 1.) Hang on to a sturdy object for balance, perhaps a bar on a smith machine and stand on a dumbbell handle with a small plate loaded. 2.) Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position. 3.) Lift the calf as you roll your foot over the top of the handle so that you get a full extension. 4.) Exhale while doing this. 5.) Now inhale as you roll the dumbbell slightly forward and come back down. 6.) Repeat for the desired amount of reps.

Chin-Up (Mixed Grip)

Steps : 1.) Start by standing in front of and grabbing a pull up bar with one hand facing forward palms out and the opposite facing inward palms in. 2.) Once you have a firm grip, slowly pull yourself up and squeezing on your back muscles as you reach the peak position. 3.) Make sure that you keep your elbows as close to your body as possible so you can get the best contraction on your muscles. 4.) Hold this position for a count then return back to the start. 5.) Repeat for as many reps and sets as desired.

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.

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.

Dumbbell Decline Press

Steps : 1.) Start off by laying down on an decline bench with your feet flat on the floor or in foot holder, holding a dumbbell in both hands with arms extended straight over your chest. 2.) Then slowly lower your arms until they at about shoulder, keeping a 90-degree angle in your arms until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Bent-Over Lateral Pulley

Steps : 1.) Start by setting up handles on two low pulley cable machines and positioning yourself in between the machines with feet shoulder width apart. 2.) Bend down with your upper body, keeping your lower body still, so that your back is parallel with the floor. 3.) Grab each handle with the opposite hand and bring it in towards your chest, keeping arms crossed. 4.) Slowly let your arms extend outward, feeling a stretch in your shoulders and squeeze. 5.) Hold for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Barbell Lateral Lunge

Steps : 1.) Start by standing up straight with your feet about shoulder width apart, holding a barbell across your upper back with hands wider than your shoulders. 2.) Then take a short lateral step in one direction, sitting back while bending at one knee until you feel a stretch in your thighs. 3.) Hold onto this position for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.