Exercise Database

Back Bend

Steps : 1.) Begin by standing up straight with your arms at your side and feet shoulder width apart. 2.) Then place your hands on your lower back, fingers pointed downward and try to extend your arms back and touch your elbows. 3.) Return back to the starting position and repeat for as many reps as possible.

Cable One-Arm Tricep Kickback (Reverse Grip)

Steps : 1.) Start by setting up a handle on a low pulley cable machine, grabbing one of the handles with an underhand grip, and keeping your back bent so that it is parallel to the floor. 2.) Bring your elbow up as high as possible and tight to your side then extend it out, squeezing your tricep and holding for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired and repeat on opposite side.

Seated Hamstring Stretch

Steps : 1.) For this stretch you will need a partner to assist you. 2.) Start off sitting flat on the floor with your legs fully extended out in front of you and your partner standing right behind you. 3.) Slowly lean forward as you as your partner braces your shoulders, then try to push your torso back for 15 to 30 seconds as your partner prevents any movement from your body. 4.) Relax your muscles as then your partner then pushes back on your torso and you lean forward for 15 to 30 seconds. 5.) Repeat for as many reps, sets and duration as you desire.

Plyo Box Step-Ups

Plyo box step-ups are a great exercise for targeting the lower body muscles, particularly the quadriceps, glutes, and hamstrings, while also improving balance and coordination. Start by standing facing the plyo box with your feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged throughout the movement. Lift one foot and place it firmly on the top of the plyo box, ensuring that your entire foot is on the box. Push through the heel of the foot on the box and drive your body upward, straightening your leg and lifting your body onto the box. As you step onto the box, drive your opposite knee upward, bringing it to hip height. Fully extend your hip and knee as you stand tall on the box, maintaining balance and stability. Carefully step down from the box with control, returning to the starting position. Perform the same number of repetitions on each leg to ensure balance and symmetry in your training.

Dumbbell Cross Tricep Extension (Supine)

The dumbbell lying triceps extension across face exercise is an advanced exercise that targets the tricep muscles. Steps : 1.) Start by lying on a flat bench with your head at one end and your feet panted firmly on the floor on the other end. 2.) Grab a dumbbell in each hand, with a palms up grip, and raise it over your body. 3.) While keeping your upper arms and elbows still, lower the dumbbell slowly over your face bending only your elbow. 4.) Slowly raise the dumbbell back to the starting position and repeat with your other arm. 5.) Repeat for as many reps and sets as desired.

Cable One-Arm Concentration Curl

Steps : 1.) Start by setting up a handle on a low cable pulley machine and then placing a flat bench in front of the machine. 2.) Sit down and grasp the handle with one hand, holding it in a concentration curl position. 3.) Slowly curl the cable up towards your shoulder, isolating the bicep, until you feel a stretch and tension in your muscle. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable One-Arm Preacher Curl

Steps : 1.) Start off setting up either a handle on a low pulley cable machine and place a preacher bench in front of the machine. 2.) Grab onto the handle with an underhand grip, then sit down on the bench with your forearm rested over the padding and feet flat on the floor in front of you. 3.) Keep your arm extended out in front of you then slowly curl the handle up towards your chest, isolating your bicep and squeeze. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Plank

Steps : 1.) Start by laying with your forearms placed upon an exercise ball with your fingers interlaced and extending your legs out behind you so that your toes are rested upon the floor. 2.) Keep your body straight out and hold onto this position for as long as possible. 3.) Repeat for as many reps, sets and however long as desired.

Dumbbell One-Arm Reverse Curl

Steps : 1.) Start by standing up straight, feet shoulder width apart and arms rested at your sides holding a dumbbell in one hand with a palms down reverse grip. 2.) Slowly elevate the dumbbell up to your shoulder, squeezing your forearm, and hold for a count. 3.) Return back to the starting position 4.) Repeat for as many reps and sets as desired.

Calf Machine Shoulder Shrug

Steps : 1.) To begin this exercise; start off with your shoulders underneath the shoulder pads on the machine keeping your body straight and arms at your sides. 2.) Push up with your shoulders so that the machine pads are parallel with your ears and hold for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

EZ Bar Seated Curl (Close Grip)

The EZ bar seated close grip curl uses a barbell to limit your range of motion through concentration and increases the effectiveness of the movement. Steps : 1.) Start by sitting on the end of a flat bench with your feet flat and your legs spread live a V. 2.) Bend forward at your waist keeping your back straight. 3.) Grasp a barbell in your hands with a close grip, palms facing up. 4.) With your elbow pressed against your inner thigh just above your knee, curl the bar up towards your chest. 5.) Slowly lower the bar to the starting position near the floor. 6.) 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.

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.

Push-up to Renegade Row

Combining a push-up with a renegade row adds an extra challenge by incorporating both upper body pushing and pulling movements along with core stabilization. Begin in a high plank position with your hands gripping a pair of dumbbells that are shoulder-width apart. Your wrists should be directly under your shoulders, and your body should form a straight line from head to heels. Your feet should be slightly wider than hip-width apart for stability. Lower your body towards the floor by bending your elbows, keeping them close to your sides. Lower until your chest nearly touches the ground, maintaining a straight line from head to heels. Keep your core engaged throughout the push-up to maintain stability. Push yourself back up to the starting position, fully extending your arms. Ensure that your body remains in a straight line from head to heels throughout the entire movement. Once you're back in the high plank position, shift your weight to one side and row one dumbbell up towards your rib cage while stabilizing your core and hips to prevent rotation. Keep your elbow close to your body as you row the dumbbell upward, squeezing your shoulder blade towards your spine. Lower the dumbbell back to the floor in a controlled manner. Repeat the row on the other side, alternating sides with each repetition. Continue alternating between push-ups and renegade rows for your desired number of repetitions or time.

Barbell Tricep Press (Supine)

The barbell lying triceps press is a great exercise for building and strengthening the triceps. Steps : 1.) Start by lying on a flat bench with your head at one end and feet planted firmly on the floor at the other end. 2.) Grab a EZ or Curl bar with an overhand grip and raise the bar straight up over your shoulders, keeping your elbows close in. 4.) Slowly lower the bar in an arc over your head until you feel a stretch in your tricep muscle. 5.) Return the bar to the starting position. 6.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Lateral Raise

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a dumbbell in each hand. 2.) While keeping your body still, slowly raise one of the dumbbells out to the side up to shoulder level, squeezing on the way up and hold for a count. 3.) Then return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Sphinx

Steps : 1.) Start off by lying prone on the ground or a mat with your hands and forearms firmly on the floor. 2.) Pressing your pelvis on the mat, extend your upper body up to the ceiling, holding onto this position for a few seconds then returning back to the starting position. 3.) Repeat this pose for a few times to be able to stretch out your back.

Cable Calf Raise

Steps : 1.) Start by setting up either a dip belt, rope or straight bar on a low pulley cable machine and placing either a step or block in front of the machine. 2.) Step onto the block with the balls of your feet on the edge and letting your heels drop down as far as possible without touching the floor. 3.) Then slowly raise your heels up as far as possible, squeezing your calves and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.