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.

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.

Cable Low Tricep Extension (Supine)

The cable low triceps extension exercise is performed while lying on a seated row cable station and targets the triceps muscles. Steps : 1.) Start by attaching a rope to the cable pulley at of a seated row station. 2.) Lie on the bench or floor with your head facing the weight stack. 3.) Grab the rope with your palms facing each other and raise your arms over your chest, with your forearms parallel to the floor at a 90 degree angle. 4.) Slowly extend your arms upward squeezing your triceps. 5.) Return to starting position and repeat for as many reps and sets as desired.

Weight Plate One-Arm Shrug

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a slight bend in your knees, holding a weight plate in one hand and letting your arms hang down at your sides. 2.) Once you have secured the weight plate in place, slowly shrug your shoulder as high as you can and hold the position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Stability Ball Oblique Curl

Steps : 1.) Begin by lying down with the lower part of your back on an exercise ball and your feet planted firmly on the floor. 2.) Take your hands and extend them behind your head, placing your fingertips on your head to hold your chin up. 3.) Then take one of your hands to anchor your body on the ball, curl up your abdominals and squeeze, feeling the tension. 4.) Return back to the starting position and repeat for desired repetitions

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.

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.

Kettlebell One-Arm Floor Press

Steps : 1.) To begin this exercise; start off by lying back flat on the floor with a kettlebell for a one-arm press. 2.) Keep one of the legs that is on the same side of the kettlebell being pressed. 3.) Push the kettlebell above your body and extend the elbow. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Downward Facing Puppy Dog

Steps : 1.) Begin by kneeling on an exercise mat with your legs shoulder-width apart. As you do this, position your hands forward while lowering your head towards the floor. 2.) Keep your knees underneath your hips at all times so that your buttocks is raised high in the air. 3.) Relax an extend back through the hips and low back, holding this position for 5 to 10 long, slow breaths. 4.) Return back to the starting position and repeat.

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.

Side-Lying Hip Flexor

Steps : 1.) Begin in a side-lying position on the floor with your hips and legs stacked upon each other. 2.) Take the ankle of the top leg and extend back so that the heel feels like it is going to touch your glutes and squeeze. 3.) Hold this stretch for 15 to 30 seconds and repeat with the opposite side and leg.

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.

Band Seated Calf Stretch

Steps : 1.) Start by sitting up straight with your legs extended out in front of you. 2.) Slowly bend one knee back toward you and placing your foot on the floor to stabilize your body. 3.) With the other leg keep it extended and flex your ankle so that the toes are pointed in towards your body. 4.) Either using an exercise band, towel, belt or even your own hand pull your toes towards you until you feel a stretch in your calves and hold this position for 15 to 30 seconds. 5.) Return to the starting position and repeat for as many reps, sets and duration 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.

Reach and Catch

Steps : 1.) Start by laying with your back flat on the floor, keeping your knees bent, feet together and arms extended in front of you with fingers interlaced. 2.) Place your hands on your right thigh then slowly flex your abs and pull your hands up towards your knee until you feel a stretch in your abs. 3.) Slowly lower back to the starting position and repeat in the opposite direction. 4.) Repeat for as many reps and sets as possible.

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.

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.

Stability Ball V-Up

Steps : 1.) Start by lying on a mat with your legs extended out towards the ceiling and slightly apart. 2.) Extend your arms above your head with an exercise ball in your hands and in front of your chest. 3.) Squeeze with your abs and reach up with your arms in between your legs and hold this position for a few seconds. 4.) Return back to the starting position and then repeat for the desired number of reps and sets.