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.

Cable Tricep Extension (Kneeling)

The kneeling cable triceps extension exercise allows you to isolate your triceps more effectively and building bigger arms through kneeling. Steps : 1.) Start off by placing a bench sideways in front of a high pulley machine and attaching a straight bar onto the machine. 2.) Grab onto the straight bar with an overhand grip and kneel on the floor in front of the bench, keeping your back straight and head down. 3.) Positioning your elbows and your forearms above your head, push down on the bar in an arc motion so that your forearms are touching the bench. 4.) Hold onto this position for a count, isolating the triceps and return back up to the start. 5.) Repeat for as many reps and sets as desired.

Cable Reverse Preacher Curl

Steps : 1.) Start by setting up a straight bar on a low pulley cable machine with a preacher bench attached or bringing a preacher bench close to the machine. 2.) Grab onto the bar with a reverse grip and rest your arms on the padding. 3.) Slowly curl the bar straight up towards your shoulders, squeezing your forearms and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Incline Bench Press (Reverse Grip)

Steps : 1.) Start by laying flat on your back on an incline bench, feet on the floor and hands holding dumbbells in a underhand reverse grip at the sides of your chest. 2.) Slowly push the dumbbells straight up above your chest, squeezing your pecs and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Diagonal Plate Raise

The diagonal plate raise is an exercise that primarily targets the shoulders, specifically the anterior (front) and lateral (side) deltoid muscles. Begin with the weight plate positioned at the midpoint of your body, in front of your thighs. Keeping your arms straight and your core engaged, lift the weight plate diagonally upwards and away from your body. Simultaneously, raise the weight plate in a diagonal motion towards the opposite shoulder, while maintaining a slight bend in your elbows. Focus on using your shoulder muscles to lift the weight, rather than relying on momentum. Continue raising the weight plate until your arms are slightly above shoulder height or until your arms are fully extended diagonally upwards. Slowly lower the weight plate back to the starting position in a controlled manner, following the same diagonal path. After completing the desired number of repetitions on one side, switch the direction of the diagonal raise to target the opposite shoulder. Ensure to maintain proper form and control throughout the movement. Exhale as you lift the weight plate diagonally upwards.

Weighted Decline Rotation

Steps : 1.) Start by laying on a decline bench with a weight plate crossed in between your arms over your chest and feet secured in the foot rests. 2.) Slowly curl up with your abs and pause as soon as you reach the top. 3.) As soon as you reach this position rotate to one direction, then return back to the center and then back down. 4.) Repeat these steps but to the opposite direction. 5.) Perform this exercise for as many reps and sets as desired.

Barbell Rear Delt Row to Neck

Steps : 1.) Start by setting up a weighted barbell in front of you, keeping your feet shoulder width apart and bend down so that your back is parallel to the floor. 2.) Extend your arms down towards the floor, grab the barbell with an overhand grip and bring it to shin level. 3.) Slowly pull the barbell up towards your neck, feeling a stretch in your shoulders and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Heel Walking

Heel walking is a simple yet effective exercise that targets the muscles in your front lower leg and calves, particularly the gastrocnemius and soleus muscles. It also helps improve ankle strength and stability. Stand tall with your feet hip-width apart and your arms hanging naturally by your sides. Lift your toes off the ground so that only your heels are in contact with the floor. Your weight should be shifted slightly forward onto the balls of your feet. Start moving forward by taking small steps, only using your heels to propel yourself forward. As you walk, focus on keeping your toes lifted and your heels in contact with the ground. Keep your upper body upright with your shoulders relaxed and your gaze forward. Engage your core muscles to help maintain stability and balance. Walk slowly and deliberately, emphasizing control and proper form. Avoid rushing through the exercise, as this can compromise technique and effectiveness. You should feel a stretching and burning sensation in your calf muscles and front lower leg as you continue to walk. This indicates that the exercise is effectively targeting and engaging the muscles. Aim to walk for a predetermined distance or time, such as 20-30 meters or 30-60 seconds, depending on your fitness level and goals. You can gradually increase the distance or duration as you become more comfortable with the exercise.

Barbell Pin Press

Steps : 1.) Start by setting up a flat bench between a power rack, setting the pins to about chest level and place the bar onto the pins. 2.) Lay flat on your back on the bench with the bar directly above your chest, then tuck your feet underneath you, arch your back and then drive the bar up with as much force as possible, feeling a stretch within your triceps. 3.) Hold the bar at the peak position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Rope 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 onto the rope with a neutral hammer grip, then sit down on the bench with your forearms rested over the padding and feet flat on the floor in front of you. 3.) Keep your arms 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.

Barbell Snatch

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about mid thigh level, 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.) Moving your feet into the receiving position, pull yourself below the bar as you elevate it overhead making sure that you receive the bar as low as possible and extend your arms up fully over your body. 4.) Make sure that you have a balanced standing position and hold for a count, then slowly and under control lower the bar back to the ground. 5.) Repeat for as many reps and sets as desired.

Dumbbell Squat Curl to Shoulder Press

The dumbbell squat to bicep curl to shoulder press is a dynamic compound exercise that targets multiple muscle groups, including the quadriceps, glutes, biceps, shoulders, and triceps. Stand with your feet about shoulder-width apart, holding a dumbbell in each hand by your sides with your palms facing forward. Keep your back straight, chest up, and core engaged for stability. Lower your body into a squat position by bending your knees and pushing your hips back as if you're sitting into a chair. Keep your chest up and your knees in line with your toes. Lower yourself until your thighs are parallel to the ground, or as far as comfortable while maintaining good form. As you rise from the squat position, simultaneously perform a bicep curl by bending your elbows and lifting the dumbbells towards your shoulders. Keep your upper arms stationary and only move your forearms during the curl. Squeeze your biceps at the top of the curl to fully engage the muscles. Once you reach the top of the curl, transition smoothly into a shoulder press by pressing the dumbbells overhead. Extend your arms fully while keeping your palms facing forward at the top of the movement. Engage your shoulder muscles throughout the press. Slowly lower the dumbbells back to the starting position by reversing the movements: lower the weights to your shoulders, then lower your arms back down to your sides. Descend back into the squat position simultaneously as you lower the dumbbells. Perform the desired number of repetitions, maintaining proper form throughout.

High Knee Walk External Hip Rotation

The high knee walk with external hip rotation is an excellent exercise for improving hip mobility and strengthening the hip muscles. Stand tall with your feet hip-width apart, arms relaxed by your sides. Tighten your abdominal muscles to stabilize your core. Lift your right knee towards your chest as high as you comfortably can while maintaining balance. Keep your torso upright throughout the movement. Once your knee is lifted, externally rotate your hip joint by turning your knee outwards. You should feel the outer hip muscles engage. Slowly lower your right leg back down to the ground while maintaining control and stability. Your foot should land softly on the floor. Perform the same movement with your left leg, lifting the knee towards your chest and externally rotating the hip. Alternate between lifting and externally rotating each leg as you walk forward. Aim to keep a smooth and controlled rhythm. Throughout the exercise, focus on keeping your torso upright, shoulders relaxed, and core engaged. Avoid leaning backward or forward. Repeat for Desired Distance or Time: You can perform the high knee walk with external hip rotation for a certain distance (e.g., across a room) or for a specific duration (e.g., 30 seconds to 1 minute).

Barbell Incline Shoulder Raise

Steps : 1.) To begin this exercise; start off with lying flat back on an incline bench with a medium width grip upon the barbell. 2.) Take the bar off from the rack and hold it straight over your head with arms straight. 3.) With the bar above your head, raise the shoulders off from the bench and exhale. 4.) Return the bar back to the starting position and inhale. 5.) Repeat this exercise for as many repetitions as needed.

Dumbbell Seated Side Bend

Steps : 1.) Start by sitting up straight on a bench with a dumbbell in each hand and arms at your sides. 2.) While keeping your back straight and facing forward, slowly bend down to one side until you feel a stretch in your abs then return back to the starting position. 3.) Continue on to the opposite side and repeat. 4.) Repeat for as many reps and sets as desired.

Cable Judo Flip

Steps : 1.) Start by connecting a rope attachment to a low pulley cable machine and standing to the side of the cable with a wide stance and rope in both hands. 2.) Turn your body away from the machine as you bring the rope over your shoulder as if you were performing a judo flip shifting the weight forward as you crunch to pull the rope downward. 3.) Hold this position for a count then return back to the start and repeat for as many reps and sets desired.

Dumbbell One-Arm Seated Hammer Curl

Steps : 1.) Start by setting up a flat bench and then sit down on the bench, with a dumbbell in one hand and feet flat on the floor. 2.) Hold the dumbbell in a neutral grip with your palms facing inward, then slowly lift the dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Spiderman Lunge

The Spiderman lunge is a dynamic stretch that targets the hip flexors, groin, and hamstrings while also engaging the core muscles. Begin in a push-up position or high plank with your hands directly under your shoulders and your body forming a straight line from head to heels. Lift your right foot off the ground and step it forward outside of your right hand. Your right knee should be bent at a 90-degree angle and aligned with your right ankle. Your left leg remains extended behind you. Lower your hips towards the ground while keeping your chest lifted and your back straight. You should feel a stretch in the groin and hip flexor of your left leg. For an additional stretch and mobility work, you can add rotation to this position by twisting your torso to the right, reaching your right arm up towards the ceiling. This will also engage your core muscles and enhance flexibility in the thoracic spine. Hold the stretch for a few breaths, feeling the muscles elongate and relax. Press through your right foot and engage your core to lift your hips back up, returning to the starting plank position. Step your right foot back to the plank position and then repeat the same movement on the opposite side. Step your left foot forward outside of your left hand and lower into the lunge position. Continue alternating between right and left sides, moving through the stretch with control and fluidity. Throughout the movement, focus on keeping your core engaged, your spine neutral, and your chest open. Avoid letting your lower back sag or your shoulders hunch forward. Remember to breathe deeply and evenly throughout the stretch, inhaling as you lower into the lunge and exhaling as you return to the starting position.