Exercise Database

Stability Ball Roman Twist

Steps : 1.) Start by laying down on an exercise ball with your middle to upper back rested underneath the top of the ball with your feet planted firmly on the floor and arms extended out straight in front of you towards the ceiling. 2.) As soon as you are in position, slowly rotate your upper body in one direction, keeping your arms in the straight position and lower body still firm. 3.) Once you feel tension on your abs, hold for a few seconds then return back to the starting position and repeat in the opposite direction for as many reps and sets desired.

Stability Ball Weighted Wall Squat

Steps : 1.) Start by setting up an exercise ball against the wall, leaning your back up against the ball so it is positioned in the middle of your body and holding a dumbbell in each hand. 2.) Slowly lower your body towards the ground so that your thighs are parallel with the ground, so your upper back and head are rested on the exercise ball. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

Cable Judo Flip

Steps : 1.) Start by connecting a rope attachment to a low pulley cable machine and standing to the side of the cable with a wide stance and rope in both hands. 2.) Turn your body away from the machine as you bring the rope over your shoulder as if you were performing a judo flip shifting the weight forward as you crunch to pull the rope downward. 3.) Hold this position for a count then return back to the start and repeat for as many reps and sets desired.

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.

Stability Ball Side Crunch

Steps : 1.) Start by lying on your side on an exercise ball next to a wall so that your feet are up against the wall. 2.) Cross your arms at your chest making sure you are leaning on one side and that your arms aren't touching the ball. 3.) While keeping your balance, curl your torso up to the side and squeeze your abdominals 4.) Return back to the starting position and repeat for as many sets and reps as possible, then switch to the opposite side and repeat the same steps.

Dumbbell Alternating Press (Palms In)

Steps : 1.) Start by sitting at the end of a flat bench with your feet on the floor in front of you, holding a dumbbell in each arm at shoulder level, and palms facing in next to your head. 2.) Slowly extend one of your arms overhead, squeezing your shoulder and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Medicine Ball Catch and Throw

Steps : 1.) Start by standing up straight, either in front of a wall or a partner, with your feet shoulder width apart and a medicine ball in your hands. 2.) Extend the ball behind your head, stretching as far back as possible, then using all of your force, throw the ball forward. 3.) Follow through with your throw, feeling the tension on your back muscles, shoulders, core and prepare to receive the bounce back from the wall or throw back from your partner. 4.) Repeat for as many reps and sets as desired.

Trap Bar Jump Squat

Trap bar jump squats are a dynamic lower-body exercise that combines the benefits of the squat and explosive power from jumping. Here's how you can perform trap bar jump squats: Place a trap bar on the ground and load it with an appropriate amount of weight. Start with lighter weight until you get comfortable with the movement. Stand inside the trap bar with your feet shoulder-width apart. Position your toes slightly pointed outwards. Grab the handles of the trap bar with an overhand grip (palms facing towards you) or a neutral grip (palms facing each other). Ensure your grip is secure. Start by lowering your body into a squat position, bending your knees and hips while keeping your chest up and back straight. Keep your weight on your heels and ensure your knees do not extend past your toes. Once you reach the bottom of the squat position, explode upward by driving through your heels, extending your hips, knees, and ankles simultaneously. As you jump, use the momentum to lift the trap bar off the ground, extending your body fully. Keep your core engaged and maintain a straight back throughout the movement. Land softly back into the squat position, absorbing the impact with your muscles. Immediately go into the next repetition, maintaining a continuous and fluid motion. Inhale as you lower your body into the squat position. Exhale forcefully as you explode upward during the jump.

Drop Push-Up

Steps : 1.) Start off placing either two platforms or boxes about 2 feet apart from each other then get into a push-up position with your feet extended behind you and placing your hands on the boxes. 2.) Drop from the platforms by pushing up off of the boxes with your hands, with as much force as possible, and landing on the ground, hands absorbing the impact. 3.) Push yourself back up and extend your arms back onto the boxes. 4.) Repeat for as many reps and sets as desired.

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.

Dumbbell Seated One-Arm Front Raise

Steps : 1.) Start by sitting up straight at the end of a flat bench with your feet shoulder width apart, holding a dumbbell in one hand with an overhand grip at your side. 2.) Slowly elevate your arm up towards the ceiling, squeezing your shoulder and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Stability Ball Weighted Hyperextension

Steps : 1.) To begin this exercise; start off by lying face down on an exercise ball with your chest pressing up against it. 2.) Take a weight plate and grip it tightly holding it out slightly in front of your chest. 3.) Using your lower back and pelvis, raise your chest up off of the ball and hold tightly for a few seconds as you reach the top position. 4.) Then lower your chest back down towards the ball in the starting position. 5.) Repeat this exercise for as many repetitions as needed.

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 One-Arm Side Deadlift

The barbell one arm side deadlift is an advanced exercise that works most of the muscles in the body and helps develop overall strength. Steps : 1.) Start by standing beside a barbell placed on the floor and grabbing the bar with an overhand grip in the center. 2.) Crouching down as if your were performing a squat, bend down so your thighs are parallel with the floor. 3.) Extend your legs slowly as you straighten your body up, drawing in your abs as you rise. Tips : 1.) Perform this exercise with an empty bar to become familiar with the movement before adding weights.

Burpee Box Jump Overs

Burpee box jump overs are an advanced exercise that combines the explosive power of a burpee with the agility and coordination of jumping over an obstacle. Stand facing the box with your feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged throughout the movement. Begin by squatting down and placing your hands on the ground in front of you, shoulder-width apart. Jump both feet back into a plank position, keeping your body in a straight line from head to heels. Perform a push-up by bending your elbows and lowering your chest towards the ground. You can also modify by skipping the push-up if needed. Jump both feet back towards your hands, returning to the squat position. From the squat position after the burpee, explosively jump upward, swinging your arms for momentum. Clear the box entirely, aiming to jump over it and land on the opposite side. As you land on the other side of the box, absorb the impact by bending your knees and hips to prepare for the next repetition. Immediately perform another burpee on the opposite side of the box, followed by another jump over the box. Continue alternating sides with each repetition. 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.

Dumbbell One-Arm Reverse Preacher Curl

Steps : 1.) Start by sitting on a preacher bench with your upper arms resting upon the padding and holding a dumbbell in one hand with a reverse grip. 2.) Slowly raise the dumbbell up towards your shoulders, squeezing in your forearms and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Depth Box Jumps

Depth box jumps are an advanced plyometric exercise that involves stepping off a higher platform and immediately transitioning into a box jump upon landing. Choose a height for the higher platform that is challenging but manageable for your fitness level. Beginners may start with lower heights and gradually progress to higher ones. Stand on top of the higher platform facing away from the plyometric box. Your feet should be shoulder-width apart or slightly wider. Engage your core muscles and maintain a slight bend in your knees to prepare for the jump. Step off the higher platform with both feet simultaneously, allowing yourself to drop down to the ground. As soon as your feet make contact with the ground, focus on quickly absorbing the impact by bending your knees and hips. Land softly on the balls of your feet, aiming to minimize ground contact time. Maintain an athletic stance with your knees slightly bent and your chest up. Without pausing, immediately spring upward with maximal force, exploding off the ground as quickly and powerfully as possible. Swing your arms upward to generate momentum for the jump. Extend your hips, knees, and ankles simultaneously to generate vertical height. As you reach the peak of your jump, aim to land securely on top of the plyometric box. Fully extend your hips and knees at the top of the jump. Land softly and securely on top of the box, ensuring that your weight is evenly distributed. Step or jump down from the box with control, then return to the starting position on top of the higher platform to prepare for the next repetition. Repeat the depth jump to box jump combo for the desired number of repetitions or as prescribed in your training program.