Exercise Database

Kneeling Lat Stretch

Steps : 1.) Start off in a kneeling position on the ground or on a mat. 2.) Take one arm and reach out with your palm turned face up and start to rotate the shoulder. 3.) Push up on your lower back until you feel a stretch. 4.) Hold onto this position for 15 to 30 seconds and then repeat on the opposite arm.

Ab Draw Leg Slide

Steps : 1.) Start by laying on your back with your knees bent at 90-degrees keeping your arms at your sides, palms up. 2.) Maintaining slight pressure on your hands, extend your legs slowly forward so that you feel a stretch and a contraction in your abdominals. 3.) Return back to the starting position and repeat for as many reps and sets desired.

Dumbbell One-Arm Tricep Extension (Supinated)

The dumbbell single arm supinated tricep extension exercise is similar to the pronated triceps extension except the movement is over the head instead of across the chest and still targets the tricep muscles. Steps : 1.) Start off lying flat in a bench with your head at one end and your feet placed firmly on the floor at the other end. 2.) Grab a dumbbell in one hand and raise it to a position above your chest, your palm should be facing the floor. 3.) Place your free hand under the shoulder to support your other arm. 4.) Slowly bend your elbow over your head with the weight moving only your forearm and elbow. 5.) Return to the starting position and repeat for as many reps and sets as desired. 6.) Switch with your other arm and repeat.

Stability Ball Bridge

Steps : 1.) Begin by laying supine (on your back) with your heels placed upon an exercise ball, keeping your arms flat at your sides. 2.) Contract your core muscles and raise your hips up off of the floor, making sure your hands stay firm on the ground, so that your body creates a line elevated upward. 3.) Hold this position for a few seconds then return back down to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

Band Bench Press

Steps : 1.) To begin this exercise; start off with placing a band under the leg of the bench where your head will be resting. 2.) Following this placement, lie down flat on a flat bench and push your arms forward so that you have the handles in front of you at your shoulder width. 3.) Then bring the handles down as if you are doing a normal barbell bench press. 4.) Right before you are about to touch your chest, squeeze your pectorals and hold the position for a few seconds and return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Cable Single-Leg Knee Raise

Steps : 1.) Start by placing a flat bench right in front of a low pulley cable machine and attaching ankle straps to the pulley. 2.) Lay with your back flat on the bench, feet pointed towards the machine and your hands grasping the bench behind your head. 3.) Slowly pull one knee up as high as you can towards your chest until you feel a stretch in your abs, keeping the other leg straight out in front of you, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Power Clean from Blocks

Steps : 1.) Begin with a barbell resting on two boxes, positioned at your knee level, with your feet at shoulder-width distance and gripping with a double overhand grip. 2.) Bring the bar to about mid thigh position, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) After performing this motion, flex your elbows up and out bringing your body down and the barbell up towards your shoulders. 4.) You will have the bar positioned in a front squat position with your elbows pointing out securing the barbell in place. 5.) Once in position lower your body to a bottom squat position to ease the tension and recovery process of the previous motion. 6.) Keep your knees bent and torso upright to help support the weight. 7.) Slowly and safely lower the weight back down to the starting position and repeat for as many reps and sets as desired.

Dumbbell Iron Cross

The iron cross exercise is an advanced workout that works and strengthens the whole body. Steps : 1.) Start by gripping a dumbbell in each hand, and stand in a low squat stance with your feet shoulder-width apart and arms held out in front of you with your palms facing in. 2.) Standing upright, move your arms out and away from your body forming a T or cross position. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Do this exercise with light weights until you are comfortable with the motion.

Barbell Concentration Curl (Close Grip)

Steps : 1.) To begin this exercise; sit down on a flat bench at the very edge with a barbell. 2.) Keeping your knees bent at all times, pick up the barbell, curl the weight up and forward while squeezing and tightening your biceps as you exhale. 3.) The only part of your body that should be moving are the forearms as they bring the barbell to shoulder level. 4.) Hold the biceps in position for a few seconds then return back to the starting position as you inhale. 5.) Repeat this exercise for as many repetitions as needed.

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 Alternating Preacher Curl (Hammer)

Steps : 1.) Start by sitting on a preacher curl bench with a dumbbell in each hand, resting your forearms upon the bench and feet flat on the floor. 2.) Hold the dumbbells in a hammer or neutral grip and let the weights fully extend out in front of you. 3.) Slowly elevate one of the dumbbells up towards your chest, squeezing and isolating your bicep, then hold for a count. 4.) Return back to the starting position and repeat with the opposite arm. 5.) 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.

Kettlebell Double Windmill

Steps : 1.) To begin the exercise, take one kettlebell and place it next to your starting foot followed by clean pressing the opposite kettlebell overhead with the pressed arm palms out. 2.) With the kettlebell pressed overhead and locked, press your glutes out towards the pressed kettlebell. 3.) With the following arm, bend at the hip to the floor and touch it with the alternate kettlebell. 4.) Hold this position for a few seconds, then, reverse to the starting position. 5.) Repeat this exercise for as many repetitions as needed then repeat the steps with the alternating arms.

Dumbbell One-Arm Fly

The dumbbell one arm bench fly is similar to the dumbbell fly exercise and helps build strength and size in your chest muscles. Steps : 1.) Start by lying on a flat bench with your free hand holding the bench and the other hand grabbing onto a dumbbell, keeping your forearm parallel to the floor. 2.) Once in position, slowly raise your arm in an arc over and above the middle of your chest. 3.) Continue until you feel a stretch in your pec muscles and then slowly return back to the starting position.

Half Kneeling Psoas Stretch

The psoas muscle is a deep hip flexor that connects the lumbar spine to the top of the thigh bone. Stretching the psoas can help alleviate tightness in the hips and lower back. Begin by kneeling on a soft surface such as a yoga mat or carpet. Make sure your knees are directly under your hips and your shins are parallel to each other. Engage your core muscles to stabilize your torso and maintain good posture throughout the stretch. Step your right foot forward, placing it flat on the ground in front of you. Your knee should be bent at a 90-degree angle, positioned directly above your ankle. Shift your weight forward slightly, so you feel a gentle stretch in the front of your left hip and thigh. You should feel a deep stretch along the front of the left hip and into the abdomen. To deepen the stretch, gently tilt your pelvis forward by tucking your tailbone under. Take your left arm extend it fully overhead. Once in this position, flex the trunk to the right towards the bent knee, stretching the arm that way too. This will increase the stretch along the front of the left hip and psoas muscle. Hold the stretch for 30-60 seconds, breathing deeply and allowing your body to relax into the stretch. Avoid holding your breath or tensing up. Release the stretch by stepping your right foot back to the kneeling position. Switch sides by stepping your left foot forward and repeating the stretch on the opposite side. Perform 2-3 repetitions on each side, gradually increasing the duration of the stretch as you feel more comfortable.

Kettlebell Turkish Get-Up Squat

Steps : 1.) To begin this exercise; start off lying flat on your back on the floor with a kettlebell pressed up above your chest. 2.) Take the knee that is on the same side as the kettlebell and bend it. 3.) Then use your opposite arm to help push yourself up into a squat position with your weight being assisted by the opposite hand. 4.) Slowly stand up with the kettlebell still pressed up overhead then reverse back down to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Quadricep Stretch

Steps : 1.) Begin by standing with your back about 2 feet away from a bench or step with one leg lifted up behind you placing the top half of the foot upon the bench. 2.) Keep one leg out in front of you supporting your weight during this stretch and slightly bend to relieve any discomfort. 3.) Repeat for as many reps and however long you desire.