Exercise Database

Dumbbell Shoulder Raise (Stability Ball)

Steps : 1.) Begin a prone position on a stability ball with your abs and hips on the ball, legs spread out behind you and feet against a wall while each hand holds a dumbbell. 2.) When balanced and in position, perform a rear delt raise pressing the weights out as far as you can and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Cable One-Arm Fly (Stability Ball)

Steps : 1.) Start by setting up a handle on a low pulley cable machine and placing an exercise ball next to the machine. 2.) Grab onto the handle with a neutral, hammer grip, and sit down on the ball. 3.) Slowly walk your feet out in front of you so that your legs are extended out in front of you with knees bent and your back is flat on the middle of the ball. 4.) Raise the handle above your chest as this will be your starting position. 5.) Slowly lower the handle down to your side, feeling a stretch in your chest and hold for a count. 6.) Return back up to the starting position and squeeze. 7.) 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.

Single-Leg Box Jump

Single-leg box jumps are an advanced variation of the traditional box jump that specifically targets balance, stability, and explosiveness in one leg at a time. Start by standing facing the box with one foot firmly planted on the ground and the other foot hovering slightly above the floor. Keep your chest up, shoulders back, and core engaged to maintain stability throughout the movement. Your arms can be positioned for balance, either extended in front of you or bent at the elbows. Bend your knee slightly on the leg that's in contact with the ground, loading it like a spring. Explosively extend your hip, knee, and ankle as you jump upward off the ground. Drive your arms upward to help generate momentum. Simultaneously, lift the hovering foot to help propel yourself upward. Aim to land softly on the box with both legs that you jumped off. Ensure your entire foot is on the box, and your knee is bent to absorb the impact. You can progress to landing on the same leg that you jumped off once you have mastered this first technique. Focus on maintaining balance and stability upon landing. Engage your core and stabilizing muscles to control the movement. Carefully step down from the box with the same leg that you jumped off. Use control and balance to lower yourself back to the starting position. 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. Perform the same number of repetitions on each leg to ensure balance and symmetry in your training.

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 Decline Pullover

Steps : 1.) Start by placing a decline bench in front of a high cable pulley machine with the head rest facing the machine. 2.) Attach a long bar to the machine and sit down with your back on the bench and feet planted firmly on the floor or in a foot rest. 3.) Grab the bar with both hands with palms facing out and slowly pull up and out with your shoulders until the bar reaches to around your pelvic area. 4.) Hold this position for a count then return back up slowly to the start. 5.) 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

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.

Smith Machine Front Squat

Steps : 1.) Start by setting up a smith machine rack with the amount of weight that you would like to perform for the exercise. 2.) Position yourself underneath the bar so that your collar bone and shoulders are used to rest the bar across your body. 3.) Keep your feet shoulder width apart and extend your arms out in front of you as in a Frankenstein pose. 4.) Slowly squat down towards the floor keeping your back straight until your thighs are parallel with the floor and hold for a count. 5.) Return back up to the starting position. 6.) Repeat for as many reps and sets as desired.

Single-Leg Stance

Steps : 1.) Start by standing up straight with both arms at your side then raising up one leg with knee slightly bent. 2.) After gaining your balance, slowly flex forward in your pelvis and extend the bent leg out behind you, keeping your body straight and parallel to the floor. 3.) Hold this position for a few seconds and then return back to the start. 4.) Repeat for as many reps 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.

Smith Machine Reverse Bench Press (Close Grip)

Steps : 1.) Start by setting up a smith machine for the close grip bench press exercise by placing a flat bench underneath the bar and laying down with your back flat on the bench, feet in front of you. 2.) Grab the bar with a reverse grip, palms facing inward, then lift the bar off of the rack and slowly lower it down towards your chest. 3.) Keep your elbows tucked in at your sides, until the bar is almost touching your chest and hold for a count. 4.) Return back to the starting position. 5.) 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.

Seated Glute Stretch

Steps : 1.) You will need a partner for this stretch. 2.) Start off in a seated position with your knees bent and one ankle crossed over one knee. 3.) With your partner standing behind you, lean forward as your partner braces your shoulders then try to push your body back for 15 to 30 seconds while your partner tries to prevent any movements. 4.) Relax your muscles and have your partner gently push your body forward for 15 to 30 seconds to increase the stretch. 5.) Repeat for as many reps and however long as desired.

Single-Leg Wall Squat

The single-leg wall squat is an effective lower body exercise that targets the quadriceps, hamstrings, glutes, and stabilizing muscles of the hips and core. Begin by finding a clear wall space where you have enough room to perform the exercise. Stand with your back against the wall. Position your feet about hip-width apart and a few inches away from the wall. Your feet should be parallel to each other. Lift one foot off the ground and extend it forward, keeping your knee slightly bent. This will be your working leg for the exercise. Lean your back against the wall, ensuring that your spine is in a neutral position with your shoulders and hips in contact with the wall. Engage your core muscles to maintain stability throughout the exercise. This will help support your spine and prevent excessive arching or rounding of your lower back. Lowering Phase: Slowly lower your body down by bending your standing knee, keeping your working leg lifted off the ground. Lower yourself as far as you can comfortably go, aiming to create a 90-degree angle at your knee. Keep your torso upright and your chest lifted throughout the movement. Avoid leaning forward or allowing your knees to collapse inward. Press through your heel to push yourself back up to the starting position, straightening your standing leg. Focus on using the muscles of your quadriceps, hamstrings, and glutes to lift your body. Complete the desired number of repetitions on one leg before switching to the other leg.

Walking Inchworm Push-Up

The walking inchworm with push-up is an advanced variation of the inchworm exercise that incorporates a push-up into the movement, adding an extra challenge for the upper body and core. Begin by standing tall with your feet hip-width apart and your arms by your sides.Bend forward at your hips, reaching your hands towards the floor. Keep your legs as straight as possible without locking your knees. Lower your hands to the floor in front of your feet, allowing your spine to lengthen as you fold forward. Once your hands reach the floor, begin walking them forward away from your body. Keep your legs straight as you walk your hands out, moving into a plank position. Continue walking your hands forward until your body is fully extended in a plank position, with your hands directly under your shoulders and your body forming a straight line from head to heels. Perform a push-up by bending your elbows and lowering your chest towards the floor. Keep your body in a straight line from head to heels throughout the movement. Lower your chest as close to the floor as you can while maintaining proper form. Your elbows should bend to approximately 90 degrees. If a full push-up is too challenging, you can modify by performing the push-up on your knees. Once you've completed the push-up, reverse the movement by walking your hands back towards your feet, keeping your legs straight as you walk your hands back. Continue walking your hands back until your body is fully extended, and your hands are once again at your feet. Once your hands are back at your feet, slowly roll your spine back up to a standing position, one vertebra at a time, until you're fully upright. Stand tall with your shoulders back and chest lifted, ready to perform the next repetition. Perform the walking inchworm with push-up for the desired number of repetitions, aiming for smooth and controlled movements throughout.

Diagonal Plate Raise

The diagonal plate raise is an exercise that primarily targets the shoulders, specifically the anterior (front) and lateral (side) deltoid muscles. Begin with the weight plate positioned at the midpoint of your body, in front of your thighs. Keeping your arms straight and your core engaged, lift the weight plate diagonally upwards and away from your body. Simultaneously, raise the weight plate in a diagonal motion towards the opposite shoulder, while maintaining a slight bend in your elbows. Focus on using your shoulder muscles to lift the weight, rather than relying on momentum. Continue raising the weight plate until your arms are slightly above shoulder height or until your arms are fully extended diagonally upwards. Slowly lower the weight plate back to the starting position in a controlled manner, following the same diagonal path. After completing the desired number of repetitions on one side, switch the direction of the diagonal raise to target the opposite shoulder. Ensure to maintain proper form and control throughout the movement. Exhale as you lift the weight plate diagonally upwards.

Barbell Stiff-Leg Deadlift (Bench)

Steps : 1.) Start by standing up straight, feet shoulder width apart, near the edges of two flat benches and holding weighted barbell at waist level with an overhand grip. 2.) While keeping your back straight as possible and legs stiff, slowly lower your upper body down towards the floor along with the barbell, keeping it in front 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.