Exercise Database

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.

Single-Leg Donkey Calf Raise

Steps : 1.) Start by setting up an incline bench in front of you while you position the balls of your feet in other a step or block behind the bench. 2.) Slowly bend forward so that your forearms are rested upon the bench and extend one of your legs behind you or curled around the other foot. 3.) Slowly let one of your heels drop towards the floor as this will be your starting position. 4.) Then raise your heel slowly up off of the floor as high as possible, squeezing your calf and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Rolling

Steps : 1.) Begin by sitting on the floor with your spine flexed forward in the shape of a "C". 2.) Keep your knees bent at a 45-degree angle with your legs connected together, placing your hands on your shins and keeping shoulders in place. 3.) While maintaining the "C" shape, roll back onto the floor behind you and exhale. 4.) On the ground, keep a lock on your knees and your head slightly tilted forward until you feel a stretch in your lower back. 5.) Hold this position for a few seconds and then roll back up to the start, staying completely balanced and in form. 6.) Repeat for as many times as you would like.

Side-Lying Hip Flexor

Steps : 1.) Begin in a side-lying position on the floor with your hips and legs stacked upon each other. 2.) Take the ankle of the top leg and extend back so that the heel feels like it is going to touch your glutes and squeeze. 3.) Hold this stretch for 15 to 30 seconds and repeat with the opposite side and leg.

Smith Machine Incline Tricep Extension

Steps : 1.) Start by placing an incline bench underneath a smith machine at a 30 to 45 degree angle, highest end underneath the bar and lay down with your back flat on the bench, feet in front of you. 2.) Lift the bar off of the rack with an underhand grip and slowly, while keeping your elbows fixed, lower the bar behind your head as far as possible, squeezing your triceps. 3.) Hold for a count then return back to the starting position. 4.) 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.

Reach and Catch

Steps : 1.) Start by laying with your back flat on the floor, keeping your knees bent, feet together and arms extended in front of you with fingers interlaced. 2.) Place your hands on your right thigh then slowly flex your abs and pull your hands up towards your knee until you feel a stretch in your abs. 3.) Slowly lower back to the starting position and repeat in the opposite direction. 4.) Repeat for as many reps and sets as possible.

Dumbbell Bicep Curl (Supine Wide Grip)

Steps : 1.) Start by laying with your back flat on a bench and your feet in front of you in contact with the floor and arms elevated at your sides with a dumbbell in each hand. 2.) Hold the dumbbells in a neutral grip then extend your arms out to your sides, keeping your upper body, wrists and shoulders in a line. 3.) Slowly curl the dumbbells towards your shoulders and twist to form an underhand grip, isolating the biceps, then hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Incline Ab Crunch

Steps : 1.) Start off by lying on an exercise ball with your lower back, keeping your legs bent on the floor in front of you, and arms crossed on your chest. 2.) Then take your abs and pull your ribs down towards your hips, squeezing in on your abdominals so that you feel tension and a stretch. 3.) Return back to the starting position and repeat for as many reps and sets as you can perform.

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.

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.

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).

Trap Bar Jump Squat

Trap bar jump squats are a dynamic lower-body exercise that combines the benefits of the squat and explosive power from jumping. Here's how you can perform trap bar jump squats: Place a trap bar on the ground and load it with an appropriate amount of weight. Start with lighter weight until you get comfortable with the movement. Stand inside the trap bar with your feet shoulder-width apart. Position your toes slightly pointed outwards. Grab the handles of the trap bar with an overhand grip (palms facing towards you) or a neutral grip (palms facing each other). Ensure your grip is secure. Start by lowering your body into a squat position, bending your knees and hips while keeping your chest up and back straight. Keep your weight on your heels and ensure your knees do not extend past your toes. Once you reach the bottom of the squat position, explode upward by driving through your heels, extending your hips, knees, and ankles simultaneously. As you jump, use the momentum to lift the trap bar off the ground, extending your body fully. Keep your core engaged and maintain a straight back throughout the movement. Land softly back into the squat position, absorbing the impact with your muscles. Immediately go into the next repetition, maintaining a continuous and fluid motion. Inhale as you lower your body into the squat position. Exhale forcefully as you explode upward during the jump.

Straight Leg Sit-Up

Steps : 1.) Start by laying on the floor with your legs straight out in front of you with one foot on top of the other along with one arm pointed up towards the ceiling and the other hand used to stabilize your head. 2.) Once in position, lift your shoulders off of the floor until you feel a contraction in your abs, hold for a few seconds then return back to the starting position. 3.) Repeat for as many reps and sets desired and then switch with the opposite foot and extended arm. Tips : 1.) Make sure you are squeezing with your abs and not pushing up on your neck

Barbell Stiff-Leg Deadlift (Wide Stance)

Steps : 1.) Start by placing a weighted barbell on the floor in front of you. 2.) Position yourself in a wide stand with feet well over shoulder width apart, bending at the hips and grabbing the bar in a close grip. 3.) Keep your hips as far back as possible and your legs straight. 4.) Then extend through your pelvis, driving your hips forward, keeping your arms hanging straight with the barbell coming up to thigh level. 5.) Continue with this motion until you are fully standing up straight, then carefully return the weight down to the starting position. 6.) Repeat for as many reps and sets as desired.

Weighted Three Bench Dip

Steps : 1.) Start by setting up 3 benches, one horizontally in front of you and two vertically positioned at your sides for this exercise. 2.) Place your hands at the end of the two vertical benches while your feet are extended out and heels are resting in the middle of the horizontal bench, then place a weight plate on your hips and this will be your starting position. 3.) Push up with your arms so that your body is elevated and arms straight, then slowly lower your body down until your elbows are at shoulder level and hold for a count. 4.) Return back to the starting position.

Alternating Arm Cobra

Steps : 1.) Start off by laying face down on the floor in a prone position with your arms at your sides. 2.) Squeeze your glutes and lift your chest off of the floor with your arms alternately touching the floor from side to side while keeping your arms straight. 3.) Repeat for as many reps and sets 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.