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.

Smith Machine Front Squat

Steps : 1.) Set up a smith machine for the front squat exercise by placing the amount of weight that you would like to perform for this exercise. 2.) Position your shoulders underneath the bar so that the weight is rested upon your collar bone. 3.) Cross your arms and place your hands on top of the barbell as this will be your starting position. 4.) Push up with your heels and remove the bar from the rack, then slowly lower your body down towards the floor so that your thighs are parallel with the ground and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Hip Adduction

Steps : 1.) Begin standing with one leg straight and in front of the other leg, keeping both feet pointed forward. 2.) Slowly shift your body in a sideways motion towards the bent leg until you a feel a stretch in your groin area. 3.) Move side to side for 15 to 30 seconds repeating as many reps and sets as desired.

Box Jump Multiple Response

Steps : 1.) Place a box, that is about 2 feet tall, in front of you and stand about arms length away. 2.) Slightly bend down at the knees with your arms at your sides and with as much force as you can, jump up and forward onto the box landing with both feet. 3.) As soon as you land immediately drop down to the original starting position. 4.) Repeat for as many reps and sets as desired.

Wide Leg Stretch

Steps : 1.) Start off by standing feet wide apart and the outside of your feet parallel to each other. 2.) Take your hands, bring them to your hips and let your back lower and bend down towards the ground. 3.) Place both palms on the floor in front of you shoulder width apart and walk them backward into your body as you deepen your stretch. 4.) Return back to the starting position by bringing your hands back onto your hips, then firming up your glutes and ab muscles. 5.) Repeat for as many times as you would like.

Barbell Tricep Press (Close Grip)

The lying close-grip barbell triceps press to chin exercise is a classic weight lifting workout based to build the tricep. Steps : 1.) Start by lying on a flat bench with your head at one end and holding a barbell with a close grip, with an overhand grip, above your shoulders as this will be your starting position. 2.) Slowly lower the barbell in an arc motion towards your chin, keeping your elbows close in, until you feel a stretch in your tricep muscles. 3.) Hold this position for a count and then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Single-Leg Cobra

Steps : 1.) Start by standing up straight with a dumbbell in each hand at your sides. 2.) Slowly raise one foot off of the floor so that it is about a few inches off of the floor, then lean forward keeping your arms straight and your shoulders flexed above your head. 3.) As you continue to lean forward, rotate your hands behind you slowly in an arc movement until you feet tension on your shoulders. 4.) Return back to the starting position, switch legs and repeat for as many reps and sets as desired.

Dumbbell Single-Leg Calf Raise

Steps : 1.) Start by sitting down on the end of a flat bench with a block or step positioned right in front of you, and holding a dumbbell on your right leg. 2.) Extend your left leg out in front of you then dip your right heel down towards the floor as far as possible as this will be your starting position. 3.) Keeping the dumbbell firmly pressed up against your right knee, slowly raise your heel up off of the floor as far as possible squeezing your calf and hold for a count. 4.) Return back to the starting position. 5.) 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.

Decline Reverse Crunch

The Decline Reverse Crunch is a challenging variation of the reverse crunch that targets the lower abdominal muscles more intensely due to the added resistance of the decline angle. Here’s how to perform a Decline Reverse Crunch correctly: Setup: Find a decline bench and set it at a moderate angle. Lie down on the bench with your head positioned at the higher end and your feet at the lower end. Grip the handles or the sides of the bench above your head for support. Starting Position: Bend your knees and lift your legs so that your thighs are perpendicular to the bench and your shins are parallel to the bench (90-degree angle at the hips and knees). Engage your core by pulling your belly button towards your spine. Execution: Tighten your core muscles to prepare for the movement. Using your lower abdominal muscles, lift your hips off the bench and curl your pelvis towards your chest. Your knees should move towards your face. Exhale as you lift your hips. Top Position: At the peak of the movement, your hips should be off the bench, and your lower back should be slightly lifted. Your knees should be close to your chest. Hold this position briefly, ensuring a strong contraction in the lower abs. Returning to Start: Slowly lower your hips back down to the bench in a controlled manner, resisting the urge to let gravity drop your legs. Inhale as you lower your hips back to the starting position.

Boat Pose

Steps : 1.) Start off by sitting on a mat and leaning back with your hands and keeping your pelvis forward. 2.) Shift your abs so that they are closer in towards your spine and then lift your legs in the air with feet together and toes pointed out. 3.) Keeping your legs straight reach your hands forward towards your knees and hold this position for up to 5 seconds. 4.) Return back to the starting position and then repeat steps again.

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.

Trap Bar Squat

The trap bar squat is an effective exercise for building lower body strength and muscle mass, and it can be a good alternative for individuals who have difficulty performing traditional back squats due to mobility restrictions or discomfort. Position the trap bar on the ground in an open area with the handles parallel to each other. Step into the center of the trap bar so that it's aligned with your feet. Stand with your feet hip-width apart or slightly wider, toes pointed slightly outward. Bend at the hips and knees to grasp the handles of the trap bar with a neutral grip (palms facing each other). Ensure your grip is firm and secure on the handles. Engage your core muscles by drawing your navel in towards your spine. Keep your chest up and your shoulders back to maintain proper posture throughout the movement. Initiate the squat movement by bending at your hips and knees simultaneously, as if you were sitting back into a chair. Lower your body down until your thighs are parallel to the ground, or as low as you can comfortably go while maintaining proper form. Keep your knees tracking in line with your toes and avoid allowing them to collapse inward. Press through your heels and drive your hips forward as you straighten your legs and return to the starting position. Keep your chest up and your back straight throughout the movement to maintain a neutral spine alignment.

Cable One-Arm Rotational Row

Steps : 1.) Start off by standing in front of a low pulley cable machine with a handle attached to the machine. 2.) Grab the handle with one of your hands and slowly start to pull the weight towards your side, twisting your arm in the process to form an underhand grip. 3.) Once you feel a stretch in your lower back, squeeze and hold for a count, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Press

Steps : 1.) Start by standing up straight, holding a dumbbell in both arms at shoulder level next to your head. 2.) Slowly extend one of your arms overhead, squeezing in your shoulder and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Back Extension (Prone)

Steps : 1.) To begin the exercise; position your stomach flat on the floor with your arms extended down by your side. 2.) With your body flat, extend your lower back and lift your chest up off of the ground. 3.) In this process do not use your arms to push up, use your back to extend your spine up. 4.) Repeat this exercise for as many repetitions as needed.

Barbell Seated Twist

Steps : 1.) To begin this exercise; start off with your body sitting at the end of a flat bench with a barbell placed on the back of your shoulders behind your neck. 2.) Keep your feet and your head still; twist your torso from side to side squeezing your abs tightly holding for a few seconds when you reach each side. 3.) Release and exhale as you return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell Squat to Shoulder Press

Performing a dumbbell squat to shoulder press is a compound exercise that targets multiple muscle groups, including the quadriceps, glutes, shoulders, and triceps. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Your palms should be facing forward, and your elbows should be bent with your upper arms parallel to the ground. Engage your core muscles to maintain stability. Lower your body by bending your knees and pushing your hips back as if you're sitting into a chair. Keep your chest up, and make sure your knees do not extend past your toes. Lower your body until your thighs are parallel to the ground, or as far as comfortable while maintaining good form. Once you reach the bottom of the squat position, push through your heels to stand back up. As you rise, simultaneously press the dumbbells overhead by extending your arms fully. Your palms should be facing forward at the top of the movement, and your elbows should be almost straight but not locked. Pause briefly at the top to ensure full extension of the arms and activation of the shoulder muscles. Slowly lower the dumbbells back to the starting position at shoulder height while simultaneously descending into the squat position again. Keep your movement controlled and avoid letting the dumbbells drop quickly. Perform the desired number of repetitions, maintaining proper form throughout. Start with lighter weights if you're new to the exercise and gradually increase the weight as you become more comfortable and stronger.