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.

Dumbbell Dublin Press

Steps : 1.) Start by standing up straight, holding a dumbbell in each arm at shoulder level next to your head. 2.) Slowly extend your arms overhead, squeezing in your shoulder and immediately return back to the starting position. 3.) Repeat for as many reps and sets as desired.

Kettlebell Military Press

Steps : 1.) To begin this exercise; start off by clean pressing kettlebells to your shoulder with your palms facing inward towards your face. 2.) Then press the kettlebells up and out until they overhead. 3.) Return the kettlebells back to the inward shoulder position. 4.) Repeat this exercise for as many repetitions as needed

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.

Dumbbell Seated Wrist Curl (Neutral Grip)

Steps : 1.) Start off sitting on the end of a flat bench with your feet flat on the floor and holding a dumbbell in both hands using a neutral (hammer) grip. 2.) Rest your arms on your legs so the weights are extended off of your knees. 3.) Lower the weights down below your knees as this will be your starting position. 4.) Slowly raise the dumbbells up, only using your wrists and squeeze until you feel a stretch in your forearm muscle. 5.) Hold for a count and then return back to the starting position. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired. Notes : 1.) Make sure that you are isolating the forearm muscle 2.) Refrain from moving your arms or legs while performing this exercise

Seated Twist

Steps : 1.) Start by sitting cross legged and keep your ankles positioned underneath the knees. 2.) Take your fingertips on your right hand and place them on the floor in front of you whilst your left fingertips are placed behind your body. 3.) With fingers in place put pressure down on the ground, twisting to your left or right, using more of your spine in the motion, and exhale to keep twisting deeper. 4.) Hold this position for up to 10 breaths keeping your spine up straight so that your neck and head are aligned over your hips then return back to the starting position. 5.) Repeat this pose but in the opposite direction.

Dumbbell Reverse Fly (Prone)

Steps : 1.) Start by setting up a flat bench with your chest rested upon the bench, feet extended behind you, holding a dumbbell in each hand, and arms rested down towards the floor. 2.) Slowly, using your shoulders, raise your arms up towards the ceiling, squeezing on the way up and hold for a count. 3.) 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.

EZ Bar Seated Reverse Grip French Press

Steps : 1.) Start by loading up a weighted barbell or EZ bar with the weight that you would like to perform for this exercise. 2.) Sit down on a the end of a flat bench and this will be your starting position. 3.) Grab the bar with an underhand grip, lift it above your head, then slowly while keeping your elbows close to your body, lower the weight behind your head while squeezing your triceps and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

All Fours Quad Stretch

Steps : 1.) To begin this exercise; start off in a kneeling pushing position and lift your right leg off of the floor and hold onto it with your right hand. 2.) With your hand hold onto your ankle and stretch out your upper legs holding on for 15 to 30 seconds, then alternate. 3.) Repeat this exercise for as many repetitions as needed

Cable Upward Chop

Steps : 1.) Start by connecting a cable to a low pulley cable machine, grabbing the cable with both hands and stand to the side of the machine with feet shoulder width apart. 2.) Slowly pull the handle up, extending through your hips and twisting your torso, and across your body until your arms are fully extended over your head. 3.) Hold this position for a count, squeezing your abs, then release back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Reverse Tricep Bench Press

The barbell reverse triceps bench press exercise is a version of the bench press that specifically isolates the tricep muscles. Steps : 1.) Start off lying on a flat bench with your head at one end and your feet placed firmly on the floor at the other end. 2.) Grabbing a barbell with a reverse grip about 16 inches apart and Move the bar over your chest. 3.) Extend your arms fully raising the bar fully and then lower the bar to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Decline Bench Press (Wide Grip)

The barbell wide grip decline bench press is a great exercise to work the lower portion of the pectoral muscles and also uses a wider grip to focus upon the outer portion of the chest. Steps : 1.) Start off lying on a decline bench with your head positioned lower than your feet and reach up grabbing the barbell with a wider than shoulder-width as this will be your starting position. 2.) Slowly lift the barbell up off of the rack, bring it just over your chest and lower it until it is above the lower portion of your chest and you feel a stretch in your pectoral muscles. 3.) Hold this position for a count then return back up to the start. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Keep your abs drawn in and your back flat on the bench throughout this exercise. 2.) Refrain from bouncing the barbell off of your chest as this is improper form and can lead to injury. 3.) Make sure the you are using a bench that you can maintain your balance through the exercise.

Cable Incline Bench Row

Steps : 1.) Start by taking an incline bench and placing it in front of a cable pulley machine with the high end facing the straight bar that is attached to the machine. 2.) Lay down with your chest flat on the bench and grab the bar with an overhand grip then slowly pull the bar in towards your chest. 3.) Squeeze your back as the bar reaches your chest and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Seated Shoulder Press

Steps : 1.) Start off by placing a bench in front of a low cable pulley machine or placing a bench in between two low cable pulley machines (depending on what your gym currently has). 2.) Grab the handles and bring the cables to shoulder level, keeping your arms bent in a 90 degree angle. 3.) Slowly extend through your elbows and push the handles up over your head and towards the ceiling until you feel a stretch in your shoulders. 4.) Hold for a count then return back to the starting position. 5.) 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

Cross Leg Erector Spinae

Steps : 1.) Begin this stretch by lying flat on your back with one of your legs straight out, the other bent and crossed over the extended leg. 2.) Take your arm on the extended leg side and push against the crossed leg as much as possible holding this position for about 15 to 30 seconds. 3.) Repeat this position on the opposite side.

Dumbbell Seated One-Arm Wrist Curl

Steps : 1.) Start by sitting on the end of a flat bench with your feet flat on the floor and holding a dumbbell in one hand using a neutral grip. 2.) Rest the arm holding the dumbbell on the same leg so the weight is extended off. 3.) Slowly lower the weight down below your leg, squeeze using your forearm and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.