Exercise Database

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.

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 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.

Barbell Speed Squat

The barbell speed squat exercise is a version of the squat the uses an empty barbell and moves at a faster pace to help build speed and conditioning in the body. Steps : 1.) Start by placing your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward. 2.) Draw your abs in descend slowly by bending at the knees and hips and squatting towards the floor. 3.) Lower yourself as far as you can control without letting your body shift towards your toes. 4.) Pause in the downward position and slowly return upright to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

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.

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.

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.

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

Gorilla Chin-Up with Crunch

Steps : 1.) To begin the exercise, start in a hang from the chin-up bar with an underhand grip. 2.) Take your legs and bend your knees so that your calves are behind your back and keep them at a 90-degree angle. 3.) Pull yourself up as in a regular chin up, crunching your knees on the way up until they have reached your chest. 4.) As soon as your chin is at the level of the bar, you will stop. 5.) Following reaching the final position, return your body back to the starting position inhaling on the way down. 6.) Repeat this exercise for as many repetitions as needed.

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.

Barbell Shoulder Pull (Prone)

Steps : 1.) Begin by setting up a weighted barbell and placing it in front of a flat bench. 2.) Lay down with your chest flat on the bench, feet extended behind you and take hold of the bar with an overhand shoulder-width grip. 3.) Slowly pull the barbell up to shoulder level, squeezing on the way up and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

One-Knee to Chest (Supine)

Steps : 1.) Start by laying with your back (supine) on the floor and your hands extended out to your sides. 2.) Raise your legs up at a 90-degree angle with your knees slightly bent. 3.) After you get into position, extend one leg out straight in front of you and bring the other knee to your chest while at the same time lifting your hips and glutes off of the floor. 4.) Return back to the starting position and repeat with the opposite leg. 5.) Repeat for as many reps and sets as desired.

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.

Barbell Snatch Pull

Steps : 1.) Start with a weighted barbell on the floor close to your shins, bent down at your hips keeping your back straight, head facing forward and holding it with a wide grip. 2.) Quickly drive through your heels and pull up while extending your knees. 3.) As the bar reaches your thigh, extend through your hips and in a jumping motion accelerate through your hips and move the bar upward towards your chest. 4.) Do not pull through your arms as with the second pull the bar should be extended up and your body fully extended. 5.) Return back to the starting position and repeat for as many reps and sets as desired.

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.

Depth Jump Leap

Steps : 1.) For this exercise you will need either two boxes with one about a foot high and the other about 2 feet tall, placing one as your starting position and the other about 3 feet apart from the first. 2.) Stand on one of the boxes with your arms at your sides and feet on the edge of the box. 3.) Drop off of the first box and land with both feet, then upon landing, drive your body upward and outward with as much force as possible and jump onto the other box. 4.) With these jumps let your legs absorb the impact. 5.) Repeat for as many reps and sets as desired.

Calf Stretch with Rope

Steps : 1.) Start by lying down on the ground face up and place a yoga strap over the ball of one of your feet. 2.) Bend your knee and pull on the rope to extend your foot backwards, breathing out while in this motion. 3.) Hold for 20 to 30 seconds, then release and start on the opposite foot.