Exercise Database

Stability Ball Cable Fly

Steps : 1.) Start off by sitting on a stability ball, gripping cable handles in each hand. 2.) Slowly roll down on the exercise ball making sure that your head and neck are on the ball with your feet planted on the floor ahead of you. 3.) Lift up with the cables and bring them straight up above your chest, squeezing throughout the entire motion. 4.) Hold onto this position for a few seconds then returning back down to the starting position. 5.) Repeat for as many reps and sets as desired.

Decline Bench Alternating Leg Raise

Steps : 1.) Start off laying with your back flat on a decline bench, head rested upon the highest end and holding onto the pads above your head to stabilize your body. 2.) Keeping your feet and knees together, point your legs straight out in front of you in a plank position, then slowly pull one leg up towards the ceiling as high as possible until you feel a stretch in your abs. 3.) Then return your leg back to the starting position and repeat with the opposite leg. 4.) Repeat for as many reps and sets as desired.

Decline Bench Cable Crunch

Steps : 1.) Start by placing a decline bench with the lower end facing the base of a low pulley cable machine with a rope extension attached to the machine. 2.) Lay down with your back flat on the bench with your head on the lower end and hold the rope by the side of your head. 3.) Use your ab muscles and pull your body up off of the bench and crunch up as far as you can until you feel a stretch in your lower abs. 4.) Slowly return back to the starting position and 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.

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.

Double Leg Stretch

Steps : 1.) Start off by lying on your back with your knees bent at 45-degrees and your feet flat on the floor hip width apart. 2.) Place your arms at your sides with your palms down and extend your spine through inhaling and exhaling. 3.) Keep your thighs connected, raise both of your knees so that they are at a 90-degree angle and aligned over your glutes and feet parallel to the floor. 4.) From there flex your upper body forward letting your head and shoulders come off of the floor and bring them towards your bent knees, feeling a stretch in your abdominals and pelvis. 5.) Hold this position for a few seconds then extending both of your arms and legs away from your body. 6.) Keep your feet together and straight out while hands open wide above your head. 7.) Take a deep breath in and return back to the center position with your knees bent and head pulling towards your pelvis. 8.) Repeat for a slow and steady motion until fully stretched.

Cable Rotational Crunch (Supine)

Steps : 1.) Start by attaching a rope to a low pulley cable machine and laying with your back flat on the floor and your head in the direction of the rope. 2.) Keep your legs bent with your feet about shoulder width apart and grap the rope and pull it to just above your head. 3.) Slowly lift your body up so that your shoulder blades are up off of the floor and then bring one of your elbows to the opposite side of your body until you feel a stretch in your abs and hold for a stretch. 4.) Return to the starting position and repeat in the opposite direction. 5.) Repeat for as many reps and sets as desired.

Seated Wide Angle Pose

Steps : 1.) Start by sitting on the ground with your legs out to the sides in a 90-degree angle, knees and toes pointing straight up. 2.) Take your right hand and place it upon your right thigh, then inhale and raise your left arm up and curve it over the right so it create a "C" over the right side of your body. 3.) Keeping your left arm and shoulder in the same plane as your right, start to slide your right hand down your leg, holding this position for a few seconds. 4.) Twist your hips towards the floor and lower your left hand towards your right foot and grasp the foot with both hands. 5.) Hold this position for a few seconds and then walk your hands towards the center of your spread legs keeping the stretch in tact and switch over to the opposite leg.

Dumbbell Alternating Reverse Fly

Steps : 1.) Start by setting up an incline bench with your chest rested upon the bench with feet extended behind you, toes on the floor, holding a dumbbell in each hand, and arms rested down towards the floor. 2.) Slowly, using your shoulders, raise one of your arms up towards the ceiling, squeezing on the way up 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.

Stability Ball Head Tilt

Steps : 1.) Start by sitting on either an exercise ball or bench, keeping your spine straight and knees bent. 2.) Tilt your head in one direction and squeeze back with your shoulders feeling a stretch from your blade down to your lower back. 3.) Hold for a few seconds and repeat in the opposite direction

Medicine Ball Chest Throw (Supine)

Steps : 1.) Begin by lying on the floor, knees bent and feet flat on the floor with a medicine ball in your hands rested above your chest. 2.) Forcefully extend your elbows up and push the ball up directly above your body as high as possible 3.) Follow through feeling a stretch on your triceps then catch the ball as it comes back down 4.) Repeat for as many reps and sets as desired.

Warrior 3 Pose

Steps : 1.) Begin this pose in the Warrior 1 pose with your right leg in front of your left, toes facing forward and your left leg extended behind you. 2.) Keep you arms extended towards the sky with your abs tight and shoulder blades relaxed. 3.) Take a deep breath in and on your exhale fold your body over your front leg, lowering your ribs towards your tight. 4.) Straight out your right leg and lift back with your left leg so that it is parallel with the floor, head looking straight and forward. 5.) With your hands, keep them extended out forward during this pose above your head, straight out in front of your body. 6.) Hold this position for 5 to 10 breaths and return back to the starting position.

Kettlebell Snatch

Steps : 1.) To begin this exercise; start off by holding two kettlebells at knee level. 2.) Bend slightly at your knees and swing the kettlebells between your legs then drive up with your torso until they are overhead pressed. 3.) Hold onto this position for a few seconds then return back to the starting point. 4.) Repeat this exercise for as many repetitions as needed

Kettlebell One-Arm Overhead Squat

Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell with one arm and then press the weight overhead. 2.) Then with the kettlebell pressed overhead, flex and bend your knees and lower your body towards the floor and pause when you get close to the bottom, holding for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Barbell Decline Pullover (Wide Grip)

The barbell wide grip decline pullover is an advanced exercise to target the lats and pectoral muscles and build a wider and stronger chest.. Steps : 1.) Start by lying on a decline bench with your feet higher than your head. 2.) Grab onto a barbell with an extra wide grip (hands near the plates) and then from your upper thighs, raise the barbell in an arc over your head towards the floor. 3.) Continue until you feel a stretch in your chest muscles and then hold the position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Squeeze the bar as though you were pushing both ends together as this will give an additional muscle contraction. 2.) Do not go beyond a normal range of motion

Stability Ball Neck Flexion

Steps : 1.) Begin by sitting on a stability ball, allowing your spine to stretch out and align straight, and keep your feet flat on the floor. 2.) Take your hands and grip the sides of the exercise ball, retract your shoulders and tuck in your chin. 3.) Then roll your head forward until your chin touches your chest and hold for 15 to 30 seconds. 4.) Repeat for as many times as you would like.

Crescent Moon Pose

Steps : 1.) Start off by kneeling forward on one knee and stepping forward with the opposite leg, touching the floor with your fingertips and bringing your hips up. 2.) As you ease into this position, let the muscles relax and bring your hands to your front knee. 3.) Gaining your balance, reach your arms out forward, crossing your fingers and then lift your upper body and hands up towards the sky. 4.) While your upper body is shifting upward, move your hips closer towards the floor. Take your spine and shoulders and arch them back dropping your head and stretching your chin up. 5.) Hold this position for 5 to 10 seconds and then release back to the starting position.

Side Wrist Pull

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your arms rested at your sides. 2.) Take your left arm and bring it to the middle of your body in front of your chest and with your right hand, hold onto your left wrist. 3.) Slowly straight out and lift your arm up to shoulder level, in the direction of the hand that is holding the wrist down, and feel a stretch within your back as well as your shoulders. 4.) Hold for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps and however long you desire.