Exercise Database

Cable Overhead Raise (Supine)

Steps : 1.) Begin by setting up a low pulley cable machine with a straight bar attachment. Lay down on the ground with your feet extended out towards the machine and hold the bar at your waist. 2.) Slowly extend the bar up and above your chest, squeezing in your shoulders and hold for a count. 3.) Return back to the starting position. 4.) 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.

One-Arm Wall Stretch

Steps : 1.) Start by standing straight up, feet shoulder width apart next to a wall. 2.) Lean forward against the wall, keeping your feet firmly planted on the ground and knees slightly bent, and place one arm against the wall with the forearm being rested upon the wall the most. 3.) Slowly lean onto your arm until you feel a stretch in your back. 4.) Hold for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps and length as desired.

Scalene Stretch

Steps : 1.) Start off by standing up straight and tall, placing one arm behind your body, the other placed on top of your head while tucking in your chin. 2.) Tilt your head towards your shoulder. Gently pull the head towards the shoulder until you feel a stretch in the neck area. 3.) Hold onto this stretch for about 15 to 30 seconds and repeat with the other side.

Dumbbell Alternating Bent-Over Reverse Fly

Steps : 1.) Start by standing up straight with your feet shoulder width apart, holding a dumbbell in each hand at your side. 2.) Bend down so that your body is parallel with the floor and bring the weights in front of you to about knee level. 3.) Slowly extend one of your arms up and out so that the weights are at level with your head and squeeze your shoulder. 4.) Hold for a count then return back to the starting position and repeat with the opposite arm. 5.) Repeat for as many reps and sets as desired.

Dumbbell Reverse Concentration Curl

Steps : 1.) Begin by sitting on the end of a flat bench with your feet flat on the floor and holding a dumbbell in one hand using an underhand grip. 2.) Rest the arm holding the dumbbell on the inside of the same leg so the weight is extended off and turn it inward towards the opposite leg. 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.

Cable Chest Press (Supine Stability Ball)

Steps : 1.) Start by setting up handles on two low pulley cable machines and placing a stability ball in between the machines. 2.) Grab onto the handles with a neutral, hammer grip, twisting them so they are horizontal and sit down on the ball. 3.) Slowly walk your feet out in front of you so that your legs are extended out in front of you with knees bent and your back is flat on the middle of the ball. 4.) Raise the handles above your chest as this will be your starting position. 5.) Slowly lower the handles down to your sides, feeling a stretch in your chest and hold for a count. 6.) Return back up to the starting position and squeeze. 7.) 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.

Side Plank Crunch

Incorporate the side plank crunch into your core workout routine to strengthen the muscles of your core, hips, and shoulders while also improving stability and balance. Begin by lying on your side on a mat or soft surface. Stack your feet on top of each other, and prop yourself up on your bottom elbow, which should be directly beneath your shoulder. Lift your hips off the ground, creating a straight line from your head to your heels. Engage your core muscles to maintain stability throughout the exercise. Place your top hand behind your head, with your elbow pointing towards the ceiling. Your forearm should be perpendicular to the ground, and your fingers should lightly support your head. From the side plank position, bend your top elbow and bring it down towards your hip as you simultaneously crunch your torso towards your hip. Aim to bring your elbow and hip as close together as possible, engaging your obliques and ab muscles to perform the movement. Keep your hips lifted and your body in a straight line throughout the crunch movement. Slowly extend your elbow and return to the starting position of the side plank, lifting your hips back up and straightening your torso. Keep the movement controlled and avoid letting your hips drop or sag during the extension. Perform the side plank crunch movement for the desired number of repetitions on one side before switching to the other side.

Dumbbell One-Arm Shoulder Press

Steps : 1.) Start by standing up straight, holding a dumbbell in one arm at shoulder level next to your head. 2.) Slowly elevate your arm up and above your head, squeezing in your shoulder and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Front Raise Pullover

The barbell front raise and pullover exercise is a combination exercise that works the chest, shoulder and arm muscles. Steps : 1.) Start off lying on a flat bench, grabbing a barbell using a medium grip and placing the bar on your upper thighs while keeping your arms locked straight. 2.) Slowly raise your arms up and over, in an arc motion, behind your head (as if you were performing a reverse pullover). 3.) Hold this position for a count, feeling a stretch in your muscles, and return back to the starting position on your thighs.

Smith Machine Decline Bench Press (Close Grip)

Steps : 1.) Begin by setting up a smith machine with the amount of weight that you want to use to perform the exercise. 2.) Place a decline bench underneath the bar and lay down with your back flat on the bench and feet out in front of you either on the floor or underneath rests. 3.) Grab the bar with an overhand grip, keeping your hands about a foot apart and release the weight from the rack. 4.) Slowly lower the bar towards your chest, feeling a stretch, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Hip Raise

Steps : 1.) Begin this exercise in the pushup position, the bridge. 2.) Push your buttock towards the ceiling, squeezing your abs tightly as your push your glutes up higher. 3.) As you continue to raise your glutes up you will be in a final high bridge position. 4.) Upon reaching this final position, exhale to release the tension on your abdominals. 5.) Return back to the starting position slowly, breathing in and you go back down. 6.) Repeat this exercise for the amount of repetitions needed.

Stability Ball Crunch

The crunches with legs on an exercise ball works the core muscles through the use of an exercise ball. Steps : 1.) Start by lying on your back, placing your feet up on an exercise ball, and positioning your hands across your chest or on either side of your head. 2.) Keeping the small of your back on the floor, raise your head, shoulders and chest up and off the floor. 3.) Pause for a moment contracting your abs and then return to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Seated Shrug

Steps : 1.) Start by setting up a straight or V-Bar on a low pulley cable machine and sit up straight, feet extended out towards the machine and holding the bar at waist level. 2.) While keeping your body still, slowly shrug the bar up as high as you can, pulling your shoulders and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Hammer Press

Steps : 1.) Start off by laying down on an flat bench with your feet flat on the floor and holding a dumbbell in one hand in a hammer grip position with arm extended straight over your chest. 2.) Then slowly lower your arm until it is at about shoulder, keeping a 90-degree angle in your arm until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Single-Leg Hack Squat

Steps : 1.) Start by setting up a hack squat machine with the weight that you would like to perform for this exercise, placing your back on the pad and your shoulders up against the shoulder pads. 2.) Place your feet on the platform then lift your right foot off of the platform and extend your left leg in front of you. 3.) Push the weight up off of the stack, place your hands on the handles of the machine and this will be your starting position. 4.) Slowly lower the weight down until your left thigh is parallel with the ground and your calf muscle and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Cable One-Arm Incline Press

Steps : 1.) Start by laying back on an incline bench facing away from a cable machine. 2.) Grab a cable and hold it one hand in an overhand grip, bringing the cable to about level with your right pec and elbow bent at 90-degrees. 3.) Once in position, slowly press and extend your arm straight out until you feel tension in your chest, and hold for a count. 4.) Repeat for as many reps and sets desired.