Exercise Database

Weight Plate Neck Extension (Prone)

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

Dumbbell Tricep Extension (Supine)

Steps : 1.) Start by laying with your back on a flat bench with your legs in front of you, holding a single dumbbell up above your chest. 2.) Slowly lower the dumbbell to your head, bending only at your elbows and squeezing your triceps, until the dumbbell almost touches your head. 3.) Hold for a count then 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

Cable Tricep Kickback

Steps : 1.) Start by setting up a low pulley cable machine with either a long rope or two single grip handles. Next, grasp either the rope or handles with a neutral grip, and take a few steps back from the machine. 2.) Slowly bend at your knees and lower your body towards the floor so that your back is parallel to the floor and elbows are tucked in at your sides. 3.) Then extend both arms far back as possible, squeezing your triceps, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Upward Facing Dog

Steps : 1.) Start off by laying face down with your forehead touching the floor and keeping your feet close together. 2.) Keep your fingertips at shoulder level, raise your elbows up in the air then slide your shoulder blades down towards your hips. 3.) Then straighten out your arms, lift up your head, shoulders and chest up towards the ceiling. 4.) Hold this position for 5 to 10 breaths and return back to the starting position.

Mountain Biking

Mountain bikin is a sport that consists of riding outdoors, mostly off-road courses and over rough terrain. It requires stamina, core strength, endurance, balance, coordination and handling skills.

Barbell Rocking Standing Calf Raise

The rocking standing calf raise exercise uses a simple rocking motion to help strengthen the calves. Steps : 1.) Start by standing up straight with a bar across your shoulders. 2.) With your feet flat on the floor, lift your feet up and forward as if you are performing a calf raise and then rock back onto your ankles so your toes are flexed and off the floor. 3.) Return to starting position. 4.) Repeat for as many reps and sets as desired.

Push-Up to Side Plank

Steps : 1.) Start in a push-up position on the floor with your toes extended out and arms at shoulder level. 2.) Once in position perform a push-up and then quickly come back up, but shift your weight to one side of your body twisting to one side and bringing the arm on the twisted side up towards the ceiling. 3.) Hold this position for a count then return back to the starting position for another push-up. 4.) Repeat for as many reps and sets as desired.

Decline Bench Ab Reach

Steps : 1.) Start by sitting on a decline bench with your head at the lowest end, then place both of your hands together and point straight up towards the ceiling. 2.) Slowly, while keeping your hands together, reach straight up towards the ceiling as much as possible, lifting your back and shoulder blades up off the bench. 3.) Lower your body until you feel a stretch in your abs then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Shoulder Rotation

Steps : 1.) Start by standing up straight with your arms at your sides and feet shoulder width apart. 2.) Raise your hands and place them on your shoulders with your elbows at shoulder height pointing outward. 3.) Then slowly rotate your elbows in a circular motion so that you feel a stretch within your shoulders. 4.) Continue for as many reps and however long you desire and repeat.

Dumbbell Alternating Kickback

Steps : 1.) Begin by sitting up straight on a flat bench with your feet shoulder width apart, holding a dumbbell in each hand. 2.) Move your back down towards the floor so that your chest is resting on your thighs, bring the dumbbells to your sides and tuck your upper arms towards your body. 3.) Slowly raise one dumbbell up behind you until your arm is fully extended and squeeze your tricep. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Incline Bench Press (Close Grip)

Steps : 1.) Start by laying back on an incline bench press with your feet flat on the floor in front of you, grabbing the barbell with a close overhand grip. 2.) Remove the barbell from the rack and elevate it over your chest. 3.) Keep your elbows tucked in at your sides and lower the barbell down to your middle chest without touching. 4.) Squeeze your triceps and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

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.

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 Rotational Row

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a dumbbell in each hand holding with an overhand grip. 2.) Slowly and slightly lower your back towards the ground so you feel tension in your lower back and then slowly elevate the dumbbells up towards your chest. 3.) Squeeze your back in the process while turning your wrists so that they are in an upright position, hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Plank with Alternating Knee Drive

The plank with alternating knee drive is a challenging core exercise that also engages the muscles of the hips and shoulders. Begin in a traditional plank position, with your forearms on the ground and elbows directly under your shoulders. Your body should form a straight line from your head to your heels, with your core engaged to maintain stability. Place your hands flat on the ground, fingers spread wide for better stability and weight distribution. Ensure that your elbows are positioned directly under your shoulders, forming a stable base of support. Engage your core muscles to prevent your lower back from sagging or arching excessively. Squeeze your glutes to keep your hips level with the rest of your body. Your legs should be fully extended behind you, with your weight evenly distributed between your forearms and toes. Keep your feet hip-width apart for better balance and stability. While maintaining the plank position, lift your right knee towards your chest, bending it as you bring it forward. Aim to bring your knee as close to your chest as possible without compromising your form or stability. Hold the knee in this position briefly, feeling the contraction in your abdominal muscles. Return to Plank: Slowly lower your right leg back to the starting position, returning to the plank position with both feet on the ground. Repeat the movement with your left leg, driving your left knee towards your chest while keeping the rest of your body stable. Continue alternating between legs, performing controlled knee drives while maintaining proper plank form.

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.

Stability Ball Pull-In

The Stability Ball Pull-In, also known as the Swiss Ball Jackknife, is a great exercise for targeting the core, particularly the lower abs, and also engages the shoulders, chest, and hip flexors. Here’s a step-by-step guide on how to perform the movement correctly: Starting Position: Begin in a push-up position with your hands shoulder-width apart on the floor and your shins resting on top of a stability ball. Your body should form a straight line from head to heels. Ensure that your core is engaged, and your body is stable. Execution: Tighten your core muscles to maintain stability and balance. Pull Knees In: Slowly pull your knees towards your chest, rolling the stability ball forward with your feet. Aim to bring your knees as close to your chest as possible without lifting your hips too high. Exhale as you pull your knees in. Top Position: Pause briefly at the top of the movement, ensuring your core is fully engaged and your back remains straight. Your hips should be slightly elevated, and your knees close to your chest. Returning to Start: Slowly extend your legs back to the starting push-up position, rolling the stability ball back with control. Inhale as you return to the starting position.