Exercise Database

Band Good Morning

Steps : 1.) To begin this exercise; start off standing on a band, wrapping it around your neck and making sure that it is evenly distributed for stretching in each arm. 2.) Bend at the knees and extend down with your hips then straighten out your legs and come to a vertical position. 3.) Repeat this exercise for as many repetitions as needed

Climber Pull-Up

The climber chin-up exercise is a variation of the basic chin up and is a great workout for people who rock climb. Steps : 1.) Grasp a chin up bar with a slightly wider than shoulder width overhand grip. 2.) Keeping your body straight pull yourself up and to one side of the bar. 3.) Lower your body back down to the starting position. 4.) Raise yourself to the other side of the bar. Tips : 1.) Alternate sides while performing this exercise. 2.) Allow your body to hang down completely.

Calf Raise On A Dumbbell

Steps : 1.) Hang on to a sturdy object for balance, perhaps a bar on a smith machine and stand on a dumbbell handle with a small plate loaded. 2.) Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position. 3.) Lift the calf as you roll your foot over the top of the handle so that you get a full extension. 4.) Exhale while doing this. 5.) Now inhale as you roll the dumbbell slightly forward and come back down. 6.) Repeat for the desired amount of reps.

Kettlebell Alternating Shoulder Press

Steps : 1.) To begin this exercise; start off by taking two kettlebells and clean pressing them to your shoulders keeping your palms inward. 2.) Then press the kettlebell in your right arm overhead keeping your palms facing outward holding onto the position for a few seconds. 3.) Return back to the starting clean pressed position. 4.) Repeat this exercise for as many repetitions as needed.

Weighted Drop Push-Up

Steps : 1.) Start by positioning two boxes about 2 to 3 feet apart from each other and positioning yourself in a push-up position between them and weight plate on your back. 2.) Support yourself by placing your hands on the boxes and then once in position, drop down from the platforms and catch yourself with your arms in a push up position on the floor. 3.) Explosively force yourself back up off of the ground back onto the platforms and repeat for as many reps and sets as desired.

Machine Landmine Row (Reverse Grip)

Steps : 1.) Start by setting up a T-Bar row machine by adding the amount of weight you want to do and setting up the chest pad to your desired height. 2.) Lay down on the pad with your chest right against it and feet on the rests behind you. 3.) Grab onto the handles with an underhand grip and slowly elevate the bar up towards your chest, squeezing your back, and hold for a count. 4.) Then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Rope Seated Crossover Row

Steps : 1.) Start by attaching a rope extension to a low pulley cable machine and sitting down in front of it with your feet firmly on the rests. 2.) Grab the left side of the rope with your right hand and the right side with your left. 3.) Slowly pull the weight towards you and as you pull, uncross your hands to create a neutral grip and pull the rope to your sides, squeezing your back, and hold for a count. 4.) Return to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

Hip Abduction

Steps : 1.) Start off standing up straight with your arms extended again a wall. 2.) Slowly cross one of your legs behind you then flexing away with your upper body away from the stretched leg until you feel tension in your hips and legs. 3.) Move side to side for about 15 to 30 seconds and repeat for as many reps and sets as desired.

Posterior Tibialis Stretch

Steps : 1.) Start in a seated position and take either a belt, rope or band and loop it around one of your feet. 2.) Extend both legs out in front of you, then take the belt that is wrapped around the foot and pull it until your foot becomes everted. 3.) You will want the outside of that foot being pulled towards you and hold this position for 15 to 30 seconds. 4.) Return back to the starting position and repeat for as many reps, sets and however long you desire.

Posterior Lower Leg Stretch

Steps : 1.) Start this stretch by kneeling down on one knee while the opposite foot is planted flat on the floor. 2.) Keep your spine straight and your hips/shoulders aligned. 3.) Take one of your hands and place it upon the knee of the outstretched leg and lunge forward slightly. 4.) Hold for a few seconds, switch legs and repeat.

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

Knee to Chest (Supine)

Steps : 1.) To begin this exercise; start off positioned on your your back with your knees bent as in a standard sit-up position. 2.) Push your right leg out and straight followed by taking your left knee and pulling it tightly to your chest bringing the knee as close as you can to your head. 3.) Repeat this exercise for as many repetitions as needed.

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.

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.

Isometric Chest Press

Steps : 1.) Start by standing up straight with your arms at your sides and your feet shoulder width apart. 2.) Place your arms in a 90-degree angle right in front of your chest with your palms together. 3.) Push your hands against each other and contract your chest until you feel tension in your muscles. 4.) Hold onto this position for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps and duration as desired.

Barbell Pin-Off Good Morning

Steps : 1.) Start by placing a barbell on a rack at about stomach level, then bend underneath the bar placing it on your back just as in a power squat position. 2.) Stand straight up with the barbell rested upon the rear of your shoulders then slowly lower your body back down towards the floor so that your back is parallel with the ground and touch the rack with the barbell. 3.) Hold for a count and feel a stretch in your quads, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Smith Machine Bench Squat

Steps : 1.) Start by setting up a smith machine with the appropriate weight that you would like to use and place a flat bench underneath the bar. 2.) Place the bar on the back of your shoulder blades and grab it with a wide grip. 3.) Keep your back straight, bend slightly at your knees and squat down towards the bench until your thighs are parallel with the floor and your glutes are touching the bench. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.