Exercise Database

Single-Leg Butt Kick

Steps : 1.) Begin by standing on one leg with your other leg bent knee raised. 2.) Jump up off of the floor, extending through the hips and knee of the grounded leg and immediately flexing the knee in attempt to touch your glutes with the heel of the jumping leg. 3.) As your body comes back towards the ground, return the leg to a partially bent position and land, keeping your other leg still raised and bent through the whole motion. 4.) Repeat for as many reps and sets as desired.

Knee Across the Body

Steps : 1.) To begin this exercise; start off lying down flat on your back with your legs straight out and arms to their sides. 2.) Take your left leg and bend it across your body so that it is over your right with the left foot on the floor. 3.) Take your left arm and hold down the right knee down in position. 4.) Then place your alternate arm to the side and turn your head to the opposite direction. 5.) Return back to the starting position and repeat the exercise to the alternate direction. 6.) Repeat this exercise for as many repetitions as needed.

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.

Single-Leg Box Jump

Single-leg box jumps are an advanced variation of the traditional box jump that specifically targets balance, stability, and explosiveness in one leg at a time. Start by standing facing the box with one foot firmly planted on the ground and the other foot hovering slightly above the floor. Keep your chest up, shoulders back, and core engaged to maintain stability throughout the movement. Your arms can be positioned for balance, either extended in front of you or bent at the elbows. Bend your knee slightly on the leg that's in contact with the ground, loading it like a spring. Explosively extend your hip, knee, and ankle as you jump upward off the ground. Drive your arms upward to help generate momentum. Simultaneously, lift the hovering foot to help propel yourself upward. Aim to land softly on the box with both legs that you jumped off. Ensure your entire foot is on the box, and your knee is bent to absorb the impact. You can progress to landing on the same leg that you jumped off once you have mastered this first technique. Focus on maintaining balance and stability upon landing. Engage your core and stabilizing muscles to control the movement. Carefully step down from the box with the same leg that you jumped off. Use control and balance to lower yourself back to the starting position. Start with a manageable number of repetitions and sets based on your fitness level. As you become more proficient, you can increase the number of repetitions and sets. Perform the same number of repetitions on each leg to ensure balance and symmetry in your training.

Weight Plate One-Arm Shrug

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a slight bend in your knees, holding a weight plate in one hand and letting your arms hang down at your sides. 2.) Once you have secured the weight plate in place, slowly shrug your shoulder as high as you can and hold the position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Kettlebell Hang Clean

Steps : 1.) To begin this exercise; start off by taking a kettlebell and placing it between your legs, bending at your knees and push your glutes back. 2.) From the bent position, clean the kettlebell to your shoulder. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Quadricep Stretch

The quadricep stretch is a great move to stretch the front of your thigh or quadricep. Steps : 1.) Start off either using a post or tall weight bench for balance while standing upright with your abs drawn-in. 2.) Raise one leg off of the ground and flex the knee while standing and stabilizing on the other leg. Use your opposite hand and take hold of the foot and pull it back slight until you feel a stretch in the front thigh. Hold for 20 to 30 seconds. 3.) Slowly lower the leg and repeat the same on the opposite side.

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.

Depth Box Jumps

Depth box jumps are an advanced plyometric exercise that involves stepping off a higher platform and immediately transitioning into a box jump upon landing. Choose a height for the higher platform that is challenging but manageable for your fitness level. Beginners may start with lower heights and gradually progress to higher ones. Stand on top of the higher platform facing away from the plyometric box. Your feet should be shoulder-width apart or slightly wider. Engage your core muscles and maintain a slight bend in your knees to prepare for the jump. Step off the higher platform with both feet simultaneously, allowing yourself to drop down to the ground. As soon as your feet make contact with the ground, focus on quickly absorbing the impact by bending your knees and hips. Land softly on the balls of your feet, aiming to minimize ground contact time. Maintain an athletic stance with your knees slightly bent and your chest up. Without pausing, immediately spring upward with maximal force, exploding off the ground as quickly and powerfully as possible. Swing your arms upward to generate momentum for the jump. Extend your hips, knees, and ankles simultaneously to generate vertical height. As you reach the peak of your jump, aim to land securely on top of the plyometric box. Fully extend your hips and knees at the top of the jump. Land softly and securely on top of the box, ensuring that your weight is evenly distributed. Step or jump down from the box with control, then return to the starting position on top of the higher platform to prepare for the next repetition. Repeat the depth jump to box jump combo for the desired number of repetitions or as prescribed in your training program.

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.

Kettlebell One-Arm Floor Press

Steps : 1.) To begin this exercise; start off by lying back flat on the floor with a kettlebell for a one-arm press. 2.) Keep one of the legs that is on the same side of the kettlebell being pressed. 3.) Push the kettlebell above your body and extend the elbow. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Smith Machine Zercher Squat

Steps : 1.) Start by setting up a smith machine bar with the weight that you would like to perform for this exercise. 2.) Stand with your arms underneath the bar with your feet shoulder width apart then lock your hands together, resting the bar between your forearms and upper arms. 3.) Remove the bar off of the rack and slowly squat down towards the ground, squeezing your quads, until your thighs are parallel with the floor and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Lying Crunch

Steps : 1.) Start by placing a rope attachment to a low pulley cable machine and lay down in front of the machine with your head close to the pulley. 2.) Keeping your knees bent, grab the rope with your palms facing inward and pull up to your head. 3.) Slowly contract your abs, so that your shoulders are up off of the floor, and reach up as much as possible towards your knees until you feel a stretch. 4.) Return to the starting position and repeat for as many reps and sets as desired.

Cable Decline Pullover

Steps : 1.) Start by placing a decline bench in front of a high cable pulley machine with the head rest facing the machine. 2.) Attach a long bar to the machine and sit down with your back on the bench and feet planted firmly on the floor or in a foot rest. 3.) Grab the bar with both hands with palms facing out and slowly pull up and out with your shoulders until the bar reaches to around your pelvic area. 4.) Hold this position for a count then return back up slowly to the start. 5.) Repeat for as many reps and sets as desired.

Box Side to Side Shuffle

Steps : 1.) Start by standing to one side of a box with your left foot resting in the middle of the platform. 2.) Quickly jump up and over to the other side, landing with your left foot on the floor and your right foot on top of the box. 3.) After landing continue to shuffle back and forth across the box until you have completed the amount of reps you wanted to perform. 4.) Repeat for as many reps and sets as 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 Bicep Curl With Stork Stance

The dumbbell bicep curl with stork stance is an advanced exercise that requires excellent coordination and balance to target and isolate the bicep muscle. Steps : 1.) Start by holding a pair of dumbbells in each hand, palms facing up. 2.) Standing on one foot, extend your other foot back (see illustration) and extend your arms down so they are handing in front of your leg. 3.) While on one foot, curl your arms up contracting your biceps, squeezing the muscle as much as possible. 4.) Return to the starting position and switch legs. 5.) Repeat for as many reps and sets as desired.

Kneeling Back Stretch

Steps : 1.) Start by kneeling on the floor placing your hands on your heels. 2.) Slowly lift your glutes off of your heels and extend up and forward. 3.) While performing this motion, bring your head back and look up at the ceiling while arching your back. 4.) Hold this position for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps, sets and however long you desire.