Exercise Database

Dumbbell Alternating Reverse Curl

Steps : 1.) Start by standing up straight, feet shoulder width apart and arms rested at your sides holding a dumbbell in each hand with a palms down reverse grip. 2.) Slowly with one arm elevate the dumbbell up to your shoulder, squeezing your forearm, 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.

Band Hip Lift

Steps : 1.) To begin this exercise; take a band and secure it underneath two dumbbells so that they wont move. 2.) Move your body so that your hips are right under the bands and set up for a basic sit up position with your knees up and feet firm on the floor. 3.) Keep your hands extended behind your head. 4.) Push your shoulders to the floor as you raise your hips and extend the band as high as possible. 5.) Hold onto the position for a few seconds and return to the start. 6.) Repeat this exercise for as many repetitions as needed.

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

Assisted Hyperextension

Steps : 1.) To begin this exercise; have a partner grab your legs as your lay down on your stomach on a flat bench until your pelvis has reached the end of the bench. 2.) Keep your body straight and cross your arms across your chest and then start to bend forward as far as you can until you can almost touch the floor. 3.) Return back to the starting position using your torso and inhale on the way up. 4.) Repeat this exercise for as many repetitions as needed.

Smith Machine Toe Raise

Steps : 1.) Start by setting up a Smith Machine with the amount of weight that you would like to perform for this exercise and placing either a step or block underneath the bar. 2.) Position yourself underneath the bar so that the bar is racked on the top of your back muscles. 3.) Step up on the block or step with both of your feet so that your heels are rested upon the platform. 4.) Release the bar from the rack and slowly lower your toes down towards the floor, then elevate your toes up towards the ceiling as far as possible squeezing your calf. 5.) Hold for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Ab Roll

Steps : 1.) Start by sitting on the floor with your knees bent, feet planted firmly on the floor and your hands at your sides behind your knees. 2.) Once in position rock backwards off of your pelvis towards the floor, keep your hands underneath your knees forming a "C" shape with your spine. 3.) Make sure that you keep your feet planted firmly on the floor throughout the entire motion. 4.) Squeeze with your abdominals and hold for a few seconds, then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Reverse Bench Press (Wide Grip)

Steps : 1.) Set up a Smith Machine with the amount of weight that you want to perform and place a flat bench underneath the bar, centering it out for the exercise. 2.) Grab the bar with an underhand reverse wide width grip, then unload the bar from the rack and elevate it above your chest. 3.) Slowly lower the bar towards your chest so that it is barely touching and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Band Upright Row

The band upright row exercise is a great alternative to the upright row that uses dumbbells or barbells and is great for beginners or individuals just rehabilitating from injury as the bands allow you to control the resistance level. Steps : 1.) Stand on the band so that the handles are level with your upper thigh. 2.) With your back straight and abs drawn in raise your hands upward to your collarbone. 3.) Your elbows and arms should be parallel with the floor. 4.) Slowly lower your arms and return to starting position. 5.) Repeat for as many reps and sets as desired.

Barbell One-Arm Row

Steps : 1.) Start off with your knees slightly bent and keeping the barbell straight between your legs. 2.) Take the barbell with one arm just behind the plates and pull up straight using your elbow until it touches your chest. 3.) Tightly contract your back muscles as the barbell is being lifted and hold in position for a few seconds, then return back to the starting point. 4.) Repeat this exercise for as many repetitions as needed.

Barbell Squat with Narrow Stance

Steps : 1.) To begin this exercise; start off with a weighted barbell rested upon your shoulders behind your neck and place your feet less then a shoulder width apart with your toes slightly pointing out. 2.) Bend at your knees and start to sit back with your hips as you go down for a standard squat keeping your back and chest straight out. 3.) Continue on with the squat until your hamstrings are on your calves and hold on for a few seconds. 4.) Then using the force of your heels and lower legs, straighten out and extend your hips to get back to your starting position. 5.) Repeat this exercise for as many repetitions as needed

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 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.

Smith Machine Bicep Curl

Steps : 1.) Start by setting up a smith machine with the amount of weight you would like to perform for a bicep curl. 2.) Stand up straight in front of the machine grabbing the bar with an underhand grip. 3.) Slowly take the bar up off of the supports and lower it so that your arms are rested at your sides. 4.) Then curl the bar up towards your shoulders, isolating the bicep, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

V Bar Pull-Up

The V-Bar Pull Up exercise is a more advanced version of the standard Chin Up in which the closer grip provides more development of the shoulders. Steps : 1.) Start by grasping the pull up bar with an overhand grip so that your palms are facing forward. 2.) Once you have a hold of the bar, let your body hang keeping your arms straight, as this will be your starting position. 3.) Then slowly pull yourself up so that your chin is higher than the bar and once in the top position hold for a count. 4.) Using a controlled motion, lower yourself back down to the starting position. Tips : 1.) Keep your legs in line with your torso throughout the entire exercise.

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.

Kettlebell Alternating Row

Steps : 1.) To begin this exercise; start off by holding onto two kettlebells and aligning them in front of your feet, keeping your knees bent and pushing your glutes out. 2.) Then take one of the kettlebells off of the floor and pull back towards your chest using your shoulder blades leaving the other in front of your feet. 3.) Hold in this position for a few seconds then return back to the starting position and repeat with the other arm. 4.) Repeat this exercise for as many repetitions as needed.

Side Jacknife

Steps : 1.) To begin this exercise; start off lying with your left side on the floor and your left leg above the right. 2.) Place your right hand upon your torso and keep your left hand behind your head. 3.) Lift your left leg up as you bring your chest towards your leg contracting your abdominals, as they get closer together. 4.) Squeeze tightly and hold for a few seconds then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Smith Machine Shoulder Press (Wide Grip)

Steps : 1.) Start by setting up an incline bench underneath a smith machine bar so that the end of the bench is right underneath the weight. 2.) Place the amount of weight that you would like to use on the bar for this exercise. 3.) Sit down with your back flat on the bench, feet out in front of you and holding the bar with a overhand wide grip. 4.) Lift the bar off of the rack and slowly bring it down towards your chest, feeling a squeeze and stretch, then hold for a count. 5.) Return back up to the starting position. 6.) Repeat for as many reps and sets as desired.