Exercise Database

Side Hop-Sprint

Steps : 1.) Start by standing to the side of a cone or a hurdle, then hop sideways over the obstacle and then rebounding over the obstacle once again to return to the starting position. 2.) Continue hopping back and forth for a number of repetitions as quickly as possible. After finishing your last rep, sprint a short distance. 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.

Dumbbell Pronation (Side-Lying)

Steps : 1.) To begin this exercise; lie sideways on a flat bench with one arm holding a dumbbell. 2.) Then take the upper arm that is holding the dumbbell and rotate the forearm so that it is lifted forward and up. 3.) Repeat this exercise for as many repetitions as needed.

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.

Bow Pose

Steps : 1.) Begin this pose by lying face down on the floor. 2.) Arch your back, keeping shoulder blades back, bend your legs and reach back tightly grabbing your ankles. 3.) Hold this position for a 5 count and then return back to the starting position.

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.

Side-Lying Quadricep Stretch

Steps : 1.) Start by laying on your side with the leg on the floor bent at a 90-degree angle to help stabilize the body and the elevated leg being held by one hand. 2.) Slowly stretch the elevated leg behind you so that your heel is being pulled towards your glutes. 3.) Hold this position for 15 to 30 seconds and return back to the start. 4.) Repeat for as many reps, sets or duration as desired.

Band Calf Raise

Steps : 1.) To begin this exercise; start off with taking an exercise and standing on it with equal amount of band on both sides. 2.) Taking the handles of the bands, elevate your arms towards the side of your head so that the bands tighten up. 3.) Then while leaving your hands by your head, stand on your toes and squeeze tightly on your calves. 4.) After holding on for a few seconds, release and go back to the starting position with your hands still by your head. 5.) Repeat this exercise for as many repetitions as needed.

Dumbbell One-Arm Bent-Over Reverse Fly

Steps : 1.) Start by standing up straight with your feet shoulder width apart, holding a dumbbell in one hand at your side. 2.) Bend down so that your body is parallel with the floor and bring the weight in front of you to about knee level. 3.) Slowly extend the arm holding the weight up and out so that the weight is at level with your head and squeeze your shoulder. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Knee Tuck Jump

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your hands at your sides. 2.) Slightly bend your knees and extend your hands out in front of you, hold them interlocked at your chest. 3.) Then quickly dip down and forcefully push upward in a jump and pull your knees up towards your chest in attempts to touch the palms of your hands. 4.) Land back down on the ground by extending your legs down, absorbing the impact and having your knees bend slightly. 5.) Repeat for as many reps and sets as desired.

Towel Tricep Extension

The standing towel triceps extension is an exercise that requires a partner and uses manual resistance or your body's own weight to build the tricep muscle Steps : 1.) Start by standing with your feet shoulder width apart, your back straight and your abs drawn in. 2.) Hold a towel or rope facing up behind and in back of your head. 3.) Have a partner hold the towel tight during the exercise so the resistance is constant. 4.) Lower your forearms down until they reach your biceps, then slowly raise your arms back up to starting position. 5.) Repeat for as many reps and sets as desired.

Smith Machine Incline Shoulder Raise

Steps : 1.) To begin this exercise; start off by placing an incline bench underneath a smith machine and align the barbell at a height that you are able to reach the bar. 2.) Grab onto the barbell and lift the bar off from the rack and hold it over you with your elbows, slightly bent. 3.) Then lift the bar up until your arms are fully extended holding on for a few seconds, returning it back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Leg Slide (Supine)

Steps : 1.) Begin by lying on your back, feet elevated in a 90-degree angle with your arms at sides with palms up. 2.) While keeping your hands in place, slowly slide your legs forward so that they are extended out in front of you and you feel a stretch and tension in your lower abdominals. 3.) Return back to the starting position and repeat for as many sets and reps as possible.

Bench Leg and Hip Stretch

Steps : 1.) Start by sitting upright on a bench with your feet flat on the floor and holding onto the sides of the bench with your hands. 2.) Slowly raise one leg off of the floor and then extend your leg. 3.) Next, move the leg outward towards, performing hip abduction, as far as you can and hold for a few seconds before bringing it back to the center and back down. 4.) Repeat for as many reps and how long as you desire.

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 Round the World Shoulder Stretch

Steps : 1.) To begin this exercise; start off standing up straight holding a barbell, with palms up towards the ceiling, behind your back. 2.) Keep the barbell positioned behind your hips and then slowly lift your arms up so that they are behind your head. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell One-Arm Hammer Shoulder Press

Steps : 1.) Begin standing up straight with your feet shoulder width apart, holding a dumbbell in one arm at head level in a neutral grip so that your palms are facing in. 2.) Slowly elevate the dumbbell up and above your head while squeezing your shoulder. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Rack Delivery

Steps : 1.) To begin this exercise; start off holding a weighted barbell palms down parallel with your torso. 2.) Then with a thrust of motion rotate the elbows around the bar pushing it up towards your shoulders with assistance from your forearms. 3.) Keep the bar as close to the body as possible as you perform this movement and make sure that you use your shoulders as a resting spot for the barbell. 4.) Return the barbell down slowly to its resting position at the torso. 5.) Repeat this exercise for as many repetitions as needed.