Exercise Database

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.

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

Kettlebell Row

Steps : 1.) To begin this exercise; start off with keeping two kettlebell right in front of you, bending your knees and pushing your glutes out. 2.) Take both of the kettlebells and pull them up towards your stomach using both your shoulders and back. 3.) As you reach your torso, squeeze your back tightly and hold for a few seconds. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

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 Front Incline Raise

Steps : 1.) To begin this exercise; start off by sitting with your back flat on an incline bench holding a dumbbell in each hand. 2.) Push your arms out in front of you with your palms facing out above your thighs. 3.) Taking the dumbbells, raise them straight up until they are above your shoulders holding onto this position for a few seconds, squeezing your shoulders tightly, then return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Barbell Landmine Squat

The barbell landmine squat targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core, making it an effective lower body and core strengthening exercise. 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 or slightly wider. The barbell should be positioned at your side, with your chosen side to hold the barbell. Hold the barbell with one hand, palm facing inward, at about chest height. Your arm should be bent at the elbow, with your forearm parallel to the floor. This hand will serve to stabilize the barbell during the exercise. Brace your core and keep your chest up as you initiate the squat by bending your hips and knees simultaneously. Lower your body down, keeping your back straight and your weight on your heels. Lower yourself until your thighs are approximately parallel to the ground or as low as your flexibility allows while maintaining good form. Press through your heels and drive your hips forward as you stand back up, straightening your legs and returning to the starting position. Keep your core engaged throughout the movement to maintain stability.

Dynamic Back Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart and arms at your side. 2.) Swing your arms straight up in front of you towards the ceiling and repeat for about 5 to 10 times, feeling a stretch in your back. 3.) Repeat for as many reps as desired.

Dumbbell One-Arm Tricep Kickback

Steps : 1.) To begin this exercise; start off with a dumbbell in one hand, bend your knees and bring your upper body down and forward. 2.) Keep the arm with the dumbbell at your waist and the other on your thigh for support. 3.) Extend the arm with the dumbbell and lift the weight up and behind your back squeezing your triceps tightly. 4.) Hold the position for a few seconds then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed and alternate arms.

Smith Machine Rear Shoulder Press

Steps : 1.) Start by setting up a weighted smith machine with the bar positioned at the top rack with full upright bench positioned right underneath the bar. 2.) Sit on the bench with feet flat on the floor and remove the bar off of the rack. 3.) Slowly lower the weight behind your head, feeling a stretch in your shoulders and squeeze, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Hack Squat

The barbell hack squat exercise is a variation of the basic squat that focuses more on strengthening and building the quad muscles Steps : 1.) Start by placing a barbell on the floor just behind your legs, standing with your feet shoulder width apart and your toes pointing forward 2.) With your feet firmly placed on the floor reach down and grasp the barbell from behind with and overhand grip. 3.) Lift the barbell by extending your hips and knees, be careful not to lock your knees. 4.) Squat down until your thighs are parallel to the floor and hold the position for a count. 5.) Slowly raise yourself up to starting position. 6.) Repeat for as many reps and sets as desired.

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.

Hanging Knee Raise Rotation

Steps : 1.) Start by grabbing onto a hanging grip or pull up bar, with a comfortable distance between your hands and a strong grip. 2.) Then slowly lift your knees in towards your chest in a diagonal direction rotating your legs from side to side until you feel tension on your lower abs. 3.) Hold this position for a few seconds then return back to the starting position and repeat for the desired reps and sets.

Handstand Push-Up

Steps : 1.) Start with your back up against a wall, then bend forward placing both hands on the floor in front of you shoulder width apart. 2.) Slowly kick your feet up against the wall, still keeping your arms straight, and walk your way up the wall with your feet so that your legs and arms are fully extended. 3.) Make sure that your body is straight and balanced before you move onto the next step. 4.) Slowly, through your shoulders, lower yourself towards the ground so that your head almost touches the floor and you feel a stretch in your shoulders and upper body. 5.) Push yourself back up until your elbows are near locked. 6.) Repeat for as many reps and sets as desired.

Dumbbell Seated Dublin Press

Steps : 1.) Start by sitting up straight at the end of a flat bench, holding a dumbbell in each arm at shoulder level next to your head. 2.) Slowly extend your arms overhead, squeezing your shoulder and immediately return back to the starting position. 3.) Repeat for as many reps and sets as desired.

Dumbbell Decline Tricep Extension

The dumbbell decline triceps extension exercise combines a decline bench and dumbbells to target the tricep muscle. Steps : 1.) Start off by lying face up (back flat) on a decline bench with a dumbbell in each hand. 2.) Extend your arms so they are perpendicular to your chest, and keeping your elbows in one place, lower your hands so the dumbbells are lowered near your head. 3.) Slowly return to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Unilateral Row

Steps : 1.) Start by setting up the unilateral row machine with the amount of weight that you would like to perform for this exercise, placing the knee opposite of the handle on the padding and grabbing the handle with your opposite hand. 2.) Bend down slightly with your back and then once in position, elevate the handle up towards your side, 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.

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 Clean

Steps : 1.) To begin this exercise; start off with a weighted barbell right in front of your shins using an overhand grip. 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.) Extend out through your knees and hips in a jumping motion to push the bar upward. 4.) Most of the force should be driven through the initial momentum from the legs and hips with a slight pull from your arms. 5.) When you are fully extended and upright, flex your arms with your elbows and pull yourself down allowing the barbell to roll up your forearms and rest on your palms and shoulder in a full squat position. 6.) Maintain a full squat position until you have full control of the barbell. 7.) Then push yourself up with your heels into an upright position keeping your back straight and chest out. 8.) Repeat this exercise for as many repetitions as needed