Exercise Database

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.

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.

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

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.

Stability Ball Medicine Ball Sit-Up

Steps : 1.) Start off by lying with the small of your back on a stability ball with your feet planted firmly on the floor 2.) Holding a medicine ball straight out pointed towards the ceiling. 3.) Still holding the exercise ball in front of you, contract your abdominals up and bring your torso towards the ceiling, elevating the medicine ball up at the same time. 4.) Return back to the starting position and repeat for as many sets and reps as you would like.

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.

Barbell One-Arm Floor Press

The one arm floor press exercise is a good exercise to build strength and coordination needed for weight training and is best done with a partner. Steps : 1.) Start by lying flat on your back with your knees slightly bent and keeping your feet planted firmly on the floor. 2.) Next have your partner stand above you and hand you the bar so that you are holding it in one hand. 3.) Slowly lower the barbell towards the floor so that your bicep is parallel to the floor and hold for a count. 4.) Return back up to the starting position and repeat for as many reps and sets as desired. 5.) Switch arms and repeat.

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.

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.

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.

Crow Pose

Steps : 1.) Begin the position in a squat with your feet close together. 2.) Take your hands and place them on the floor shoulder width apart with your fingers facing forward. 3.) Bend your knees, bring them right next to your upper arms and then keep your feet close together moving onto your tiptoes. 4.) Once set in this position, lean your body forward allowing the transfer of your weight to move from your toes to your palms. See if you can position your triceps on your thighs. 5.) Lift up with your ab muscles and arch your hips towards the ceiling moving your feet closer together near your buttocks. 6.) Keep your ab muscles and legs in, attempt to straighten out your arms and hold this position for up to 5 breaths. 7.) Slowly come down to the starting position and repeat.

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.

Camel Pose

Steps : 1.) Start off by sitting on your knees without placing your glutes on your heels. 2.) Take the palms of your hands and place them on the upper hamstrings, arch back your shoulder blades and press your hips forward. 3.) Maintain this position for up to 5 breaths and then release. 4.) Return back to the starting position and repeat.

Barbell Power 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.

Barbell High Front Raise

Steps : 1.) Start by standing up straight and setting up an EZ bar with the weight that you would like to perform with your feet shoulder width apart and keeping the weight at waist level. 2.) Slowly elevate your arms up and above your head, squeezing your shoulders in the process and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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. 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.

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.