Exercise Database

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.

Single-Leg Reverse Hyper (Flat Bench)

Steps : 1.) Start off by laying face down in a prone position on a bench with your toes touching the floor. 2.) Extend your legs straight out behind you then pull one leg up towards your upper body until you feel tension in your abs and glutes. 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 High Curl (Supine)

The high cable curl exercise targets the muscles of your arms from a different position and helps build bigger biceps. Steps : 1.) Start by placing a flat bench next to a cable weigh stack and attaching a short bar to the high pulley. 2.) Lay on your back with your head towards the stack. 3.) Grip the bar with and overhand grip (palms facing you) and extend your arms fully on a slight angle over your head. 4.) Pull the bar down towards you, curling your arms as much as possible, and holding for a count. 5.) Slowly return to the starting position. 6.) Repeat for as many reps and sets as possible.

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.

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.

Warrior Pose

Steps : 1.) Start off with stepping laterally with your left leg until both legs are 3 feet apart. 2.) Then take your left leg at a 45-degree angle to your front foot and lunge into the right leg. 3.) Keep the left leg straight and turn your glutes and hips in the direction of the right and raise both arms overhead in a full extension. 4.) Hold this post for about 5 to 10 breaths and then switch sides.

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.

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.

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.

Standing Pelvic Tilt

Steps : 1.) Start by standing up straight with your feet shoulder width apart and then slowly bend through your knees. 2.) Slowly move your pelvis backward, pulling your navel in towards your spine, until you feel a stretch in your lower back. 3.) Repeat for as many reps as you desire.

Hero Pose

Steps : 1.) Begin by kneeling on the floor with your knees close together and your feet wide apart. 2.) Place your hands on the soles of your feet and lift up from your pubic bone and back towards the ceiling. 3.) Hold this position for a few seconds and return back to the starting position.

Double Leg Stretch

Steps : 1.) Start off by lying on your back with your knees bent at 45-degrees and your feet flat on the floor hip width apart. 2.) Place your arms at your sides with your palms down and extend your spine through inhaling and exhaling. 3.) Keep your thighs connected, raise both of your knees so that they are at a 90-degree angle and aligned over your glutes and feet parallel to the floor. 4.) From there flex your upper body forward letting your head and shoulders come off of the floor and bring them towards your bent knees, feeling a stretch in your abdominals and pelvis. 5.) Hold this position for a few seconds then extending both of your arms and legs away from your body. 6.) Keep your feet together and straight out while hands open wide above your head. 7.) Take a deep breath in and return back to the center position with your knees bent and head pulling towards your pelvis. 8.) Repeat for a slow and steady motion until fully stretched.

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.

Side Angle Pose With Rotation

Steps : 1.) Begin this pose in a lunge position keeping your feet at least 3-feet apart with your right foot being the lead. 2.) Lift your arms at shoulder level and fully extend at your elbows, then lunge into your right leg until you are almost at a 90-degree angle at the knee joint. 3.) Follow this by bending to the right side allowing the left hand to touch the floor just inside of the right foot 4.) Hold this position for 5 to 10 breaths and return back to the starting position repeating in the opposite direction.

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.

Dumbbell Stiff-Leg Deadlift on Bench

Steps : 1.) Start by standing up straight, feet shoulder width apart near the edges of two flat benches and holding a dumbbell in each hand. 2.) While keeping your back straight as possible and legs stiff, slowly lower your upper body down towards the floor along with the dumbbells, keeping them at the sides of your legs, feeling a stretch in your hamstrings on the way down. 3.) Hold for a count when you reach the lowest point possible, squeezing with your hamstrings and glutes then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Jerk

Steps : 1.) To begin this exercise; start off bringing yourself up as you would as in a normal jerk by standing up straight with the weighted barbell resting upon your shoulders and palms. 2.) Dip your knees a bit and use your momentum to overhead press the barbell above your head. 3.) Return back to the starting position 4.) Repeat this exercise for as many repetitions as needed

Lateral Box Jump Overs

Lateral box jump overs are a challenging exercise that requires coordination, strength, and agility. Focus on controlled movements and proper form to maximize effectiveness and minimize the risk of injury. Stand beside the box with your feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged throughout the movement. Start by bending your knees and lowering your hips into a partial squat position. Jump sideways explosively on top of the box, using your arms to generate momentum. Tap the top of the box with both feet before landing softly on the ground on the opposite side. Immediately jump back in the opposite direction, clearing the box once again. Continue jumping back and forth over the box in a lateral motion, maintaining a steady rhythm. 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.