Exercise Database

Barbell Hang 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.

Box Single-Leg Push-Off

Steps : 1.) Start by standing in front of a box with one foot resting upon the box with knee bent and the other rested on the ground. 2.) Once in position push up with your top foot on the box trying to get as much height as possible. 3.) As you come back down, land with the same foot on top of the box returning the elevated foot back to the floor and starting position. 4.) 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.

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.

Medicine Ball Overhead Throw

Steps : 1.) You can either use a partner or stand in front of a wall for this exercise. 2.) Start by standing a few feet away from your partner with your back to them. 3.) Bend down towards the floor with your back almost parallel to the ground and your knees slightly bent holding an exercise ball in your hands in between your legs. 4.) Then in a reverse motion, forcefully extend your arms over your head and toss the ball behind your head towards your parter, following through with the throw so that you can feel it within your core and shoulders. 5.) Your partner will then catch the ball and roll it back to you. 6.) Repeat for as many reps and sets as desired.

Warrior 2 Pose

Steps : 1.) Begin by laterally stepping with your left leg until both legs are about 3 feet apart from each other. 2.) Then lunge into the right leg to about a 90-degree angle at the joint keeping your left leg straight. 3.) Extend both of your arms straight out so that they are horizontal along the shoulder line. 4.) Hold this position for 5 to 15 seconds, return back to the starting position, alternate sides and repeat.

Barbell Supine Reverse Extension

Steps : 1.) Start by laying on your back on a flat bench with your feet on the floor in front of you, holding a weighted barbell or EZ bar behind your head dangling towards the floor. 2.) Slowly elevate the bar up and out so that it creates a straight line with your body and squeeze your triceps. 3.) Hold for a count then return back to the starting position. 4.) 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.

Stability Ball Hip Rotation

Steps : 1.) Start by sitting on an exercise ball with your feet firmly on the floor, sitting up straight and putting your hands on your thighs. 2.) When in position slowly rotate your hips counter-clockwise a few times while keeping your upper body still. 3.) Repeat this movement in the opposite direction for as many times as you would like.

Dumbbell Alternating Reverse Fly

Steps : 1.) Start by setting up an incline bench with your chest rested upon the bench with feet extended behind you, toes on the floor, holding a dumbbell in each hand, and arms rested down towards the floor. 2.) Slowly, using your shoulders, raise one of your arms up towards the ceiling, squeezing on the way up and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 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.

Dumbbell Incline One Arm Hammer Press

Steps : 1.) Start off by laying down on an incline bench with your feet flat on the floor and holding a dumbbell in one hand in a hammer grip position with arm extended straight over your chest. 2.) Then slowly lower your arm until it is at about shoulder, keeping a 90-degree angle in your arm until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Rotational Crunch (Supine)

Steps : 1.) Start by attaching a rope to a low pulley cable machine and laying with your back flat on the floor and your head in the direction of the rope. 2.) Keep your legs bent with your feet about shoulder width apart and grap the rope and pull it to just above your head. 3.) Slowly lift your body up so that your shoulder blades are up off of the floor and then bring one of your elbows to the opposite side of your body until you feel a stretch in your abs and hold for a stretch. 4.) Return to the starting position and repeat in the opposite direction. 5.) Repeat for as many reps and sets as desired.

Barbell Neck Press

Steps : 1.) Start by laying with your back on a flat bench using a medium grip on the barbell above you. 2.) Slowly lift the bar over your neck with your arms locked then come down until the bar is on your neck. 3.) Hold this position for a count then return back to the starting position squeezing with your chest as you push up. 4.) Repeat for as many reps and sets as desired.

Dumbbell Incline Press on Stability Ball

Steps : 1.) Start off by laying down on an exercise ball in an incline position with your feet flat on the floor and holding a dumbbell in both hands with arms extended straight over your chest. 2.) Then slowly lower your arms until they are at about shoulder, keeping a 90-degree angle in your arms until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Forward Lunge with Bicep Curl

The forward lunge with bicep curl requires balance and coordination and also targets the bicep muscles. Steps : 1.) Grasp a dumbbell in each hand with your palms facing up and stand up straight with your feet together, your back straight and your abs drawn in. 2.) Allow your arms to extend down fully to the sides of your body. 3.) While keeping your body straight, take a step forward then bend your waist and your knee into a lunge. 4.) As you go into the lunge curl your arms up towards your shoulders contracting your biceps. 5.) Return to starting position and switch legs. 6.) Repeat for as many reps and sets as desired. Tips : 1.) Refrain from dropping your leg and knee to the ground.

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.

Barbell Reverse Grip Tricep Extension

Steps : 1.) Start by laying on an incline bench with your feet flat on the floor, holding a barbell with both hands over your eyes with palms facing inward. 2.) Slowly lower the barbell towards the top of your head feeling tension in your triceps, hold this position for a count and return back to the start. 3.) Repeat for as many reps and sets as desired.