Exercise Database

Kneeling Hip Extension

Steps : 1.) Begin in a quadruped position on an exercise mat with your head looking forward, knees creating a 90-degree angle and hands shoulder width apart. 2.) Take one leg, extend it up behind you, while straightening out your knee and hip. 3.) Repeat for as many sets and repetitions as desired.

Barbell Snatch Deadlift

Steps : 1.) Start by standing in front of a weighted barbell and grabbing it with a wide snatch grip, feet directly under your hips and turned out. 2.) Squat down towards the bar keeping your back extended and head facing forward. 3.) Elevate your body through your heels, raising your hips upward and pulling the bar up along with the motion so that it reaches hip level. 4.) Hold this position for a count then return back to the start. 5.) Repeat for as many reps and sets as desired.

Overhead Stretch

Steps : 1.) Start by standing up straight with your hands at your sides and feet shoulder width apart. 2.) Lace your fingers together and raise your hands up towards the ceiling with your palms facing up. 3.) Fully stretch your torso and hold for a count, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Fly (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball with a dumbbell in each hand. 2.) Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. 3.) Hold the dumbbell straight over your chest then let them lower down, bending the elbows slightly so that they are just above shoulder level. 4.) Return back to the starting position and repeat for as many reps and sets desired.

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.

Weight Plate Sissy Squat

Steps : 1.) Start in an upright position right next to a power rack or any secure post/object with your feet shoulder width apart, one hand grabbing the object and the other holding a weight plate or dumbbell to your chest. 2.) Making sure you have a firm grip on the object you are holding onto, bend at your knees and lower your body towards the ground in a squat position. 3.) Stop when your body creates a 90-degree angle and hold for a count, then return back to the starting position by using your thighs to elevate your body back up. 4.) Repeat for as many reps and sets as desired.

Cable Rope One-Arm Preacher Curl (Hammer)

Steps : 1.) Start by setting up a rope extension attachment to a low pulley cable machine and placing a preacher bench in front of the machine. 2.) Grab hold of the rope with one arm in a neutral hammer 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 bar 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.

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.

Barbell Snatch Shrug

Steps : 1.) To begin this exercise; start off with a barbell in a wide grip position rested on your thighs and keep your back straight. 2.) Then take the barbell and shrug it up so that your shoulders reach 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.

Dumbbell Rotational Bench Press

Steps : 1.) Start by laying down on a flat bench with a dumbbell rested in each hand in the starting position of a dumbbell chest press with the dumbbells rested at around shoulder level 2.) Slowly elevate the dumbbells up and above your chest, rotating in during the process, squeezing your triceps and hold for a count when the weights are above chest level. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

Child Pose Side Stretch

The child's pose with a side stretch is a relaxing yoga stretch that targets the muscles of the back, shoulders, and sides of the body. Begin in a kneeling position on the floor with your knees hip-width apart and your big toes touching behind you. Sit back on your heels and lengthen your spine, keeping your shoulders relaxed away from your ears. Inhale deeply and as you exhale, lower your torso forward towards the floor. Extend your arms straight out in front of you, placing your palms on the floor or mat. Rest your forehead on the ground, or if that's not comfortable, you can place a yoga block or folded towel underneath your forehead for support. Relax your entire body into the pose, allowing your hips to sink towards your heels. From the child's pose position, walk your hands over to the right side, extending your arms as far as comfortable. Keep your left hip pressing towards your left heel to maintain the stretch along the left side of your body. Hold the stretch for 20-30 seconds, breathing deeply and focusing on lengthening through the left side of your torso. After holding the stretch on the right side, walk your hands back to the center and then over to the left side. Extend your arms as far as comfortable, feeling the stretch along the right side of your body. Keep your right hip pressing towards your right heel. Hold the stretch for 20-30 seconds while breathing deeply and maintaining relaxation. After completing the side stretches on both sides, walk your hands back to the center and come back to the neutral child's pose position. Take a few deep breaths here, relaxing into the pose and allowing your body to release tension. You can repeat the child's pose with side stretches sequence as needed to further stretch and release tension along the sides of your body. If you have tight hips or knees, you can place a folded blanket or cushion between your thighs and calves for support. Adjust the width of your knees as needed to find a comfortable position for your body. Focus on deep, slow breaths throughout the pose, inhaling through your nose and exhaling through your mouth.

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

Dumbbell Seated Alternating Front Raise

Steps : 1.) Start by sitting up straight at the end of a flat bench with your feet shoulder width apart, holding a dumbbell in each hand with an overhand grip at your sides. 2.) Slowly elevate one arm up towards the ceiling, squeezing 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.

Band Upright Row

The exercise band row is a compound bilateral exercise that works various aspects of the back and shoulder. Steps: 1.) Begin by standing tall with your feet hip-width apart, knees soft and core engaged. 2.) Using both hands, pull the band handles in towards your outer chest, pause for a 1-2 count. 3.) Slowly return to where arms are fully extended and repeat for desired repetitions.

Cable Russian Twist (Stability Ball)

Steps : 1.) Start by connecting a cable to a low pulley cable machine and then lie on a stability ball right to the side of the machine with your back on the top of the ball. 2.) Grab the handle with both hands and extend it out in front of your chest, then squeeze your abs and twist in the opposite direction of the machine, until you feel tension in your obliques as you reach the opposite side. 3.) Hold for a count then return back to the start and repeat for as many reps and sets as desired.

Weight Plate Squat

Steps : 1.) To begin this exercise; start off by taking two flat benches and positioning them shoulder length apart and standing on top of them with a weighted plate attached to your torso right above the opening between both benches. 2.) Then bend at your knees keeping a straight posture with your back straight and chest out continuing down until your upper legs and knees form a 90-degree angle and the weight plate falling in between both of the benches. Hold for a few seconds. 3.) Use your lower legs as well as your heels to push yourself back up. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed