Exercise Database

Band Calf Raise

Steps : 1.) To begin this exercise; start off with taking an exercise and standing on it with equal amount of band on both sides. 2.) Taking the handles of the bands, elevate your arms towards the side of your head so that the bands tighten up. 3.) Then while leaving your hands by your head, stand on your toes and squeeze tightly on your calves. 4.) After holding on for a few seconds, release and go back to the starting position with your hands still by your head. 5.) Repeat this exercise for as many repetitions as needed.

Side Hop-Sprint

Steps : 1.) Start by standing to the side of a cone or a hurdle, then hop sideways over the obstacle and then rebounding over the obstacle once again to return to the starting position. 2.) Continue hopping back and forth for a number of repetitions as quickly as possible. After finishing your last rep, sprint a short distance. 3.) Repeat for as many reps and sets as desired.

Cable Rope Pull-Up

Steps : 1.) Start by hanging a rope extension over the top of a pull-up bar, then grab it with a neutral grip, palms facing inward. 2.) Holding tightly onto the rope, slowly pull yourself up until your hands are almost touching your upper chest. 3.) Squeeze with your lats and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Seated Glute Stretch

Steps : 1.) You will need a partner for this stretch. 2.) Start off in a seated position with your knees bent and one ankle crossed over one knee. 3.) With your partner standing behind you, lean forward as your partner braces your shoulders then try to push your body back for 15 to 30 seconds while your partner tries to prevent any movements. 4.) Relax your muscles and have your partner gently push your body forward for 15 to 30 seconds to increase the stretch. 5.) Repeat for as many reps and however long as desired.

Cable Low Tricep Extension (Supine)

The cable low triceps extension exercise is performed while lying on a seated row cable station and targets the triceps muscles. Steps : 1.) Start by attaching a rope to the cable pulley at of a seated row station. 2.) Lie on the bench or floor with your head facing the weight stack. 3.) Grab the rope with your palms facing each other and raise your arms over your chest, with your forearms parallel to the floor at a 90 degree angle. 4.) Slowly extend your arms upward squeezing your triceps. 5.) Return to starting position and repeat for as many reps and sets as desired.

Kettlebell Floor Press

Steps : 1.) Start by laying on the floor on your side with a kettlebell in one hand resting upon your chest, one leg stretched out in front of you over your other leg extended behind you. 2.) Slowly press the kettlebell into a locked out position over your chest then slowly lower the weight until your elbow touches the ground still keeping the kettlebell elevated. 3.) Repeat for as many reps and sets as desired.

Kettlebell Seated Press

Steps : 1.) To begin this exercise; start off by sitting on the floor and spreading your legs out to each side. 2.) Clean press one kettlebell to your shoulder then press it up using the momentum from your shoulders until its overhead. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed and switch sides.

Seated Smith Machine Single-Leg Calf Raise

Steps : 1.) Start by setting up the amount of weight on the smith machine that you would like to perform for this exercise 2.) Place a horizontal bench underneath the bar and either a step or block in front of the bench. 3.) Sit down in the middle of the bench and lower the bar down towards your waist rasting it upon your right thigh. 4.) Extend your left leg out in front of you and place the ball of your right foot on the block. 5.) Raise the bar up off of the rack and lower your right heel down towards the floor as far as possible then slowly raise your heels up off of the floor, squeezing your calf in the process. 6.) Hold for a count then return back to the starting position. 7.) 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.

Barbell Side Bend

Steps : 1.) Hold the barbell on the back of your shoulders as you stand up straight while keeping your feet shoulder width apart. 2.) Leave your head up and your back straight; bend down at the waist to the right side as much as possible. 3.) As you bend down, breathe in and clench on your abdominals, holding on the position for a few seconds, come back up to the starting position exhaling on the way up. 4.) Repeat steps 1 and 2 but to the left side, followed by repeating for the amount of repetitions you desire.

Cable Knee Raise (Supine)

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 your knees up as high as you can towards your chest until you feel a stretch in your abs, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Rocky Pull-Up

Steps : 1.) Begin by grabbing the pull-up bar with an overhand grip. 2.) Lift your chest up towards the bar until it touches it just as in a regular pull-up and make sure that you squeeze your back on the motion upward. 3.) Lower your torso back down to the starting position then repeat the exercise again but this time lift up by your chest with the back of your neck touching the bar squeezing your back as soon as your neck touches the bar. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

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.

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.

Dumbbell One-Arm Arnold Press

Steps : 1) Begin by standing up straight with feet shoulder width apart holding a dumbbell in one hand. 2.) Slowly, while using your thighs, raise the dumbbell to shoulder height and rotate your palm so that it is facing in towards your body. 3.) From there raise the dumbbell above your head, squeezing in your shoulder, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Soleus and Achilles Stretch

Steps : 1.) Begin by standing up straight with your feet about hip distance apart with one foot slightly in front of the other. 2.) Bend slowly at your knees keeping your back heel firmly on the floor until you feel a stretch in your calves. 3.) Hold this position for 15 to 30 seconds then return to the starting position. 4.) Repeat for as many reps, sets and however long you desire.

Dumbbell Seated Alternating Reverse Fly

Steps : 1.) Start by sitting on the end of a flat bench with your feet together on the floor in front of you and a dumbbell in each hand. 2.)Lower your body so your chest is rested upon your thighs and position the dumbbells underneath your legs. 3.) Slowly elevate one of the dumbbells up and out to around head level and squeeze your shoulders. 4.) Hold for a count then return back to the starting position then repeat with the opposite arm. 5.) Repeat for as many reps and sets as desired.

Barbell Alternating Press

Steps : 1.) Begin by standing up straight with your feet shoulder width apart, holding a weighted barbell at waist level with an overhand grip. 2.) Then push the barbell up and above your head so that your arms are fully extended. 3.) Slowly lower the bar towards your upper chest so that it is almost touching, then immediately push it back up to the starting position. 4.) As soon as you reach this position, lower the bar back down behind your neck and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.