Exercise Database

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.

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.

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.

Dumbbell Lateral Raise (Stability Ball)

Steps : 1.) Start by sitting upright on a stability ball, holding a dumbbell in each hand hanging down by your sides. 2.) Then laterally lift up both arms to about shoulder height, feeling tension in your shoulders and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell One-Arm Lateral Raise (Prone)

The Dumbbell One-Arm Lateral Raise (Prone) is a variation of the lateral raise that targets the lateral or middle deltoid muscle while minimizing the involvement of other muscles. Performing this exercise prone (face down) helps to isolate the lateral deltoids more effectively. Here’s how to do it correctly: Setup: Set up an incline bench. Adjust an incline bench to about a 30-45 degree angle. Position yourself on the bench: Lie face down on the bench with your chest and stomach supported. Your feet should be flat on the floor and your head in a neutral position, looking down. Hold a dumbbell in one hand. Let your arm hang straight down from your shoulder with the dumbbell in a neutral grip (palm facing inwards). Execution: Begin the movement by raising your arm out to the side until it is at shoulder height. Keep a slight bend in your elbow to reduce stress on your joints. Your palm should face the floor as you lift the weight. Control the movement: Lift the weight in a controlled manner, avoiding momentum or swinging. Focus on using your lateral deltoid muscle to lift the weight. Pause briefly at the top: Once your arm reaches shoulder height, pause for a brief moment. Ensure your shoulder remains level and your body stays stable on the bench. Lower the dumbbell slowly: Lower the weight back to the starting position in a controlled manner. Maintain the slight bend in your elbow and avoid letting the dumbbell drop quickly.

Single-Leg Wall Squat

The single-leg wall squat is an effective lower body exercise that targets the quadriceps, hamstrings, glutes, and stabilizing muscles of the hips and core. Begin by finding a clear wall space where you have enough room to perform the exercise. Stand with your back against the wall. Position your feet about hip-width apart and a few inches away from the wall. Your feet should be parallel to each other. Lift one foot off the ground and extend it forward, keeping your knee slightly bent. This will be your working leg for the exercise. Lean your back against the wall, ensuring that your spine is in a neutral position with your shoulders and hips in contact with the wall. Engage your core muscles to maintain stability throughout the exercise. This will help support your spine and prevent excessive arching or rounding of your lower back. Lowering Phase: Slowly lower your body down by bending your standing knee, keeping your working leg lifted off the ground. Lower yourself as far as you can comfortably go, aiming to create a 90-degree angle at your knee. Keep your torso upright and your chest lifted throughout the movement. Avoid leaning forward or allowing your knees to collapse inward. Press through your heel to push yourself back up to the starting position, straightening your standing leg. Focus on using the muscles of your quadriceps, hamstrings, and glutes to lift your body. Complete the desired number of repetitions on one leg before switching to the other leg.

Dumbbell Reverse Spider Curl

Steps : 1.) Start by holding a dumbbell in each hand, holding it with a reverse grip so that your palms are facing inward and position yourself lying face first on an inclined bench. 2.) Then extend your biceps down and out in front of you so that you are able to fully contract your muscles 3.) Contract your biceps and curl the weights up towards your shoulders, squeezing your muscles in the process and isolating the biceps 4.) Hold for a count when you reach the top position then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Walking Quadricep Stretch

The walking quadriceps stretch is an effective dynamic stretch that targets the quadriceps muscles, located at the front of the thigh. Stand tall with your feet together and your arms hanging naturally by your sides. Tighten your abdominal muscles to stabilize your torso and maintain good posture throughout the exercise. Take a step forward with your right foot, extending it in front of you. As you step forward, bend your left knee and lift your left foot towards your buttocks. Reach back with your left hand and grasp your left ankle or shin, gently pulling your heel towards your buttocks. Keep your knees close together and your thighs aligned to ensure an effective stretch. Maintain your balance as you hold the stretch, keeping your torso upright and your standing leg stable. Engage your core muscles to help stabilize your body. Release the stretch and take another step forward with your left foot. As you step forward, bend your right knee and lift your right foot towards your buttocks. Reach back with your right hand to grasp your right ankle or shin, gently pulling your heel towards your buttocks to stretch the quadriceps of your right leg. Continue walking forward in this manner, alternating between stretching each leg with each step. Aim to take smooth and controlled steps, maintaining a steady rhythm throughout the exercise. Breathe deeply and evenly throughout the exercise, inhaling as you step forward and exhaling as you stretch. Avoid holding your breath, as this can increase tension and reduce flexibility. Perform the walking quadriceps stretch for a set distance or duration, depending on your fitness level and goals. Alternatively, you can perform a certain number of repetitions on each leg before continuing with your workout or cool down.

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.

Dumbbell Preacher Curl (Stability Ball)

Steps : 1.) Start by laying in a prone position over a stability ball with your chest rested firmly on top of the ball and each hand gripping a dumbbell in front of you. 2.) Slowly lift the dumbbells up to your chest, isolating the bicep, until you feel a tension and hold this position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell Incline Hammer Press (Stability Ball)

Steps : 1.) Begin by laying down on an exercise ball in an incline position with your feet flat on the floor and holding a dumbbell in both hands in a hammer grip with arms extended straight over your chest. 2.) Then slowly lower your arms until they are at about shoulder, keeping a 90-degree angle in your elbows until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

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.

Low Back Chair Stretch

Steps : 1.) Start by sitting upright in a chair with your feet planted on the floor in front of you. 2.) Slowly bend to one side of your body with one arm extended over your head reaching towards the ceiling while using the hand on the bent side to grab the chair. 3.) Hold this stretch for 15 to 30 seconds then return back to the starting position and repeat on the opposite side. 4.) Repeat for as many reps and however long that you desire.

Barbell One-Arm Bicep Curl

The one arm bicep curl with an olympic bar exercise is an advanced workout used for building stability and strength in the bicep muscles. Steps : 1.) Start by standing with your feet shoulder width apart and your knees slightly bent. 2.) Grab an olympic bar (empty weight bar) in the middle with one hand so that the bar is equally balanced, keeping your free hand at your side for support. 3.) Curl the bar up so your forearm touches your bicep, squeezing and isolating the muscle. 4.) Slowly lower the bar and change arms. 5.) Repeat for as many reps and sets as desired.

Dumbbell Incline Fly (Stability Ball)

Steps : 1.) Start off by laying on an exercise ball in an incline position, with your feet flat on the floor, both hands holding a dumbbells and arms extended over your chest. 2.) Keeping your elbow slightly bent, lower the weights down until they are about chest level and hold. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Kettlebell Bent Press

Steps : 1.) Kettlebell clean to the shoulder position. 2.) Follow this movement by leaning your body to the opposite side of the kettlebell with your free hand touching the ground. 3.) Keep the kettlebell vertical throughout the entire motion. 4.) Return back to the starting position with the kettlebell above your head, followed by placing the kettlebell back to the shoulder position. 5.) Repeat this motion and workout for the amount of repetitions needed.

Triangle Pose

Steps : 1.) Start off by standing up straight and keeping your spine erect. 2.) Step laterally with your left foot until your feet are about 3 feet apart and keep your left foot at a 90 degree angle to the front foot. 3.) Take your right foot and turn it to the front, lifting your arms to shoulder level and side bending to the right. 4.) Reach up with your left hand while your right hand rests on your right foot, creating a vertical line from the top of your left hand to your right foot. 5.) Hold this position for 5 to 10 breaths and return back to the starting position.