Exercise Database

Stability Ball Back Stretch

Steps : 1.) Start off by sitting on an exercise ball with your feet planted firmly on the floor and your hands placed upon your thighs. 2.) Slowly roll down with your back onto the exercise ball, placing the top of the ball right in the middle of your back, and extending your hands out behind your head. 3.) As soon as you feel a stretch hold onto this position for a few seconds then return back to the starting position and repeat

Cable Upright Row (Supine)

Steps : 1.) Start by setting up a straight bar on a low pulley cable machine and laying down with your back flat on the ground, feet facing towards the machine and grabbing the bar with an overhand grip. 2.) Slowly elevate the bar in an upright row motion towards your chest, pushing your elbows out to the sides as the bar comes up and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

Cross-Legged Forward Fold

Steps : 1.) Start off by positioning yourself in a cross-legged pose moving your feet forward so that the shins are in a horizontal line. 2.) Take your fingertips and place them right in front of your legs. 3.) Inhale with a few deep breaths and extend your hands forward as your chest and forehead come down towards the ground. 4.) Hold this position for up to 10 seconds and then return back to the starting position. 5.) You may repeat this pose but with your legs crossed the other way.

Barbell Incline Row (Reverse Grip)

Steps : 1.) Start by setting up a weighted barbell in front of an incline bench, laying down in a prone position with your body kept straight and your legs extend with toes on the floor in behind you. 2.) Reach down with a shoulder width reverse grip and grab the bar elevating it off of the ground slightly. 3.) Slowly raise the bar up towards your chest, squeezing your back, and then hold for a count. 4.) Return the barbell 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.

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.

Medicine Ball Chest Throw (Supine)

Steps : 1.) Begin by lying on the floor, knees bent and feet flat on the floor with a medicine ball in your hands rested above your chest. 2.) Forcefully extend your elbows up and push the ball up directly above your body as high as possible 3.) Follow through feeling a stretch on your triceps then catch the ball as it comes back down 4.) Repeat for as many reps and sets as desired.

Side Wrist Pull

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your arms rested at your sides. 2.) Take your left arm and bring it to the middle of your body in front of your chest and with your right hand, hold onto your left wrist. 3.) Slowly straight out and lift your arm up to shoulder level, in the direction of the hand that is holding the wrist down, and feel a stretch within your back as well as your shoulders. 4.) Hold for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps and however long you desire.

Knee Tuck Jump

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your hands at your sides. 2.) Slightly bend your knees and extend your hands out in front of you, hold them interlocked at your chest. 3.) Then quickly dip down and forcefully push upward in a jump and pull your knees up towards your chest in attempts to touch the palms of your hands. 4.) Land back down on the ground by extending your legs down, absorbing the impact and having your knees bend slightly. 5.) Repeat for as many reps and sets as desired.

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.

Incline Push-Up Depth Jump

Steps : 1.) Start by positioning a box behind you and two aerobic steps to your sides in a push-up position. 2.) Get into a push-up position with your feet on the box and hands right in between the aerobic steps. 3.) Using your force, push yourself up off of the floor extending your hands up off of the ground and quickly move your hands onto the steps. 4.) Push yourself off of the aerobic steps and back onto the floor. 5.) Repeat for as many reps and sets as desired.

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.

Stability Ball Tricep Extension

Steps : 1.) Start by laying on your back on a stability ball with the top of the ball underneath your upper back, your feet firmly on the floor and holding a dumbbell in one hand. 2.) Slowly raise your arm with the dumbbell straight up towards the ceiling and keeping the other arm at your side. 3.) Bend your arm and bring the weight slowly down behind your head feeling a stretch in your tricep and hold for a count. 4.) Then bring the weight back up to the starting position and repeat for as many reps and sets 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.

Decline Bench Cable Crunch

Steps : 1.) Start by placing a decline bench with the lower end facing the base of a low pulley cable machine with a rope extension attached to the machine. 2.) Lay down with your back flat on the bench with your head on the lower end and hold the rope by the side of your head. 3.) Use your ab muscles and pull your body up off of the bench and crunch up as far as you can until you feel a stretch in your lower abs. 4.) Slowly return back to the starting position and repeat for as many reps and sets as desired.

Barbell Jefferson Squat

The barbell jefferson squat is a rarely used exercise but it is one of the best to help build and shape the inner thighs. Steps : 1.) Start off by placing a barbell between your legs so it is perpendicular to your feet. 2.) Grasp the barbell with one hand in front of you and one hand behind you with an overhand grip. 3.) Squat down so your thighs are parallel to the floor slowly lift the weight up between your legs as you stand. 4.) Slowly return to a starting position just above the floor. 5.) Repeat for as many reps and sets as desired.

Bench Jackknife Sit-Up

Steps : 1.) Begin by laying down with your back flat on a bench and your legs hanging off one end and the your arms extended out behind you on the other. 2.) Slowly, while keeping your hands and feet together, raise both your legs and arms up to the center of your body and try to touch each other. 3.) Squeeze your abdominals in this process then slowly and under control lower your body back to the starting position 4.) Repeat for as many reps and sets as desired.