Exercise Database

Dumbbell One-Arm Front Raise

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a dumbbell in one hand at your side. 2.) Slowly elevate your arm up in front of you to about head level, feeling a stretch in your shoulders and squeeze, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Trap Bar Bent-over Rows

Trap bar bent-over rows are a compound exercise that primarily targets the muscles of the back, including the latissimus dorsi, rhomboids, and lower trapezius, as well as the biceps and forearms. Place a trap bar on the ground and load it with an appropriate amount of weight. Stand in the center of the trap bar with your feet shoulder-width apart. Bend your knees slightly and hinge at your hips to lower your torso until it's almost parallel to the ground. Grip the handles of the trap bar with an overhand grip (palms facing towards you). Your hands should be just outside of your knees. Keep your back straight, chest up, and core engaged throughout the movement to maintain a neutral spine. Begin the movement by retracting your shoulder blades and pulling the trap bar towards your abdomen. Focus on driving your elbows back, keeping them close to your body as you pull. Squeeze your shoulder blades together at the top of the movement to fully engage the back muscles. Lower the trap bar back down under control until your arms are fully extended, but avoid locking out your elbows. Inhale as you lower the trap bar towards the ground. Exhale as you pull the trap bar up towards your abdomen.

Inchworm

The inchworm exercise is a great full-body movement that primarily targets the core, shoulders, and hamstrings. Bend forward at the waist and place your palms on the floor in front of you. Keep your legs as straight as possible without locking your knees. Slowly walk your hands forward, keeping your legs straight, until you are in a high plank position (push-up position). Your body should form a straight line from your head to your heels. Hold the high plank position for a moment, engaging your core muscles to maintain stability. Walk your hands back toward your feet, keeping your legs as straight as possible. You may need to bend your knees slightly as you walk your hands back if you feel too much strain in your hamstrings. Once your hands are back near your feet, stand back up by straightening your torso and returning to the starting position. Perform several repetitions of the inchworm exercise to warm up your entire body.

Barbell Cambered Row (Prone)

Steps : 1.) Start by placing a cambered or EZ bar underneath an exercise bench, then lay face down grabbing the bar with a palms down grip. 2.) Slowly row the bar up towards your chest, keeping your elbows close to your body until you feel a tension on your lower back. 3.) Hold this position for a count then return back to the start. 4.) Repeat for as many reps and sets desired.

Standing Hamstring and Calf Stretch

Steps : 1.) Begin by taking either a band, rope or belt and wrapping it around one of your feet and place it forward. 2.) Bend your back leg while keeping the front one straight and raise your front toes up off of the floor. 3.) Lean forward with your upper body and then pull on the rope attached to your front foot to increase the stretch in your calf. 4.) Hold this position for 15 to 30 seconds then return back to the starting position. 5.) Repeat with the other foot and repeat this stretch for as many reps, sets and however long you desire.

Gironda Sternum Pull-Up

The Gironda sternum chin-up exercise is a variation of the basic chin up that focus more upon the lats and lower back. Steps : 1.) Start by grabbing a pull up bar with a shoulder-width, overhand grip and hang from it with your arms fully extended. This will be your starting position. 2.) Slowly pull yourself up towards the bar and lean your head as far back as possible while arching your spine. 3.) Continue pulling so that your collarbone passes the bar and you are able to touch it with your sternum and then hold this position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Kettlebell One-Arm Clean and Jerk

Steps : 1.) To begin this exercise; start off by taking a kettlebell in one hand and clean pressing it to your shoulder. 2.) Perform a squat and dip your body at the knees keeping your chest and back straight. 3.) As you perform this movement, use your momentum to thrust the kettlebell overhead. 4.) Hold onto this position for a few seconds then return back to the starting point with the kettlebell clean pressed at the shoulder. 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.

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.

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.

Lying Alternating Knee Raise

Steps : 1.) Start by laying with your back flat on the floor, arms at your sides and legs extended out straight in front of you. 2.) Slowly extend one of your knees up as far as possible to your chest, keeping the other straight, until you feel a stretch in your abs. 3.) Return the knee back to the starting position and repeat with the opposite leg. 4.) Repeat for as many reps and sets as desired.

Cable Reverse Crunch

Steps : 1.) Begin by taking an ankle strap and connecting it to a low pulley cable machine. 2.) Sit down in front of the machine and attach the cable to your ankles, then lie down and elevate your legs up bending your knees at a 90-degree angle. 3.) Keep your hands behind your head and bring your knees inward towards your core until you feel tension on your abs. 4.) Hold this position for a count then slowly bring your hips and legs back to the 90 degree angle and repeat for as many reps and sets desired.

Dumbbell One-Arm Tricep Extension (Reverse Grip)

Steps : 1.) Start by placing a handle on a low cable pulley machine and placing a flat bench in front of the machine. 2.) Sit down on the bench with your back facing the machine, grabbing the handle with one hand and extending it over your head, as this will be your starting position. 3.) Slowly lower the weight behind your head, squeezing your tricep and holding for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Rocket Jump

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides. 2.) Slowly squat down halfway and then forcefully push back up as hard and high as possible. 3.) The goal is to fully extend your entire body upward, reaching overhead with your hands as far as possible, then landing and absorbing the impact with your legs. 4.) Repeat for as many sets and repetitions as desired.

Modified Push-Up to Forearms

Steps : 1.) Start off on your hands and knees in a modified push up position. 2.) Squeeze your glutes and bring one elbow down to the floor followed by the other so that your upper body is rested upon your forearms. 3.) Return back to the starting position by straightening out one arm and then the other. 4.) Repeat for as many reps and sets desired.

Dumbbell Seated One-Arm Lateral Raise

Steps : 1.) Start by sitting down at the end of a flat bench with your feet shoulder width apart and holding a dumbbell in one hand. 2.) While keeping your body still, slowly raise the dumbbell out to the side up to shoulder level, squeezing on the way up and hold for a count. 3.) Then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Forward Step-Up

Steps : 1.) Begin by facing the side of a box or bench with your feet shoulder width apart and feet straight ahead, keeping your hands on your hips. 2.) Step up and forward with one foot on the box, the with your opposite hip step up with the other foot. 3.) While holding your hips, step back down and repeat this motion for as many time as possible.

Dumbbell See Saw Press

Steps : 1.) To begin this exercise; start off by grabbing a dumbbell in each hand and clean lift them so that your palms are facing in at chest level. 2.) Then take your left arm and extend it overhead, while it is being extended rotate your wrist so that the palms are facing inward, and bend your torso to the opposite direction. 3.) Repeat the exercise with the opposite hand and then return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.