Exercise Database

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.

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.

Stability Ball Calf Raise

Steps : 1.) Start setting up an exercise ball on the wall, resting your chest up against the ball with dumbbells at your sides and feet close together. 2.) This will be your starting position. 3.) Slowly walk your feet backward so that your legs are extended behind you and chest is still positioned up against the ball. 4.) Raise your heels up off of the floor as far as possible, rolling the ball up the wall slightly, squeezing your calves and hold for a count. 5.) Return back to the starting position. 6.) 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

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.

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.

Dumbbell Supination (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 down. 3.) Repeat this exercise for as many repetitions as needed.

Bent Knee Side Angle Pose

Steps : 1.) Start by laying on your back with hands by your sides and your knees up. 2.) Lift your pelvis up off of the floor so that your glutes are completely up and back/spine are elevated as well. 3.) With your body is elevated, move your chest closer towards your chin and your tailbone shifts close towards your knees which move in opposite direction away from your body. 4.) Keep your knees tight together and don't let them split apart. 5.) Hold this position for up to 10 seconds and return back to the starting position. 6.) After returning back to the starting position, hug your knees towards your chest and rock to help release any tension in your back. 7.) Repeat steps again if continuing with pose

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.

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.

Barbell Alternating Press

Steps : 1.) Begin by standing up straight with your feet shoulder width apart, holding a weighted barbell at waist level with an overhand grip. 2.) Then push the barbell up and above your head so that your arms are fully extended. 3.) Slowly lower the bar towards your upper chest so that it is almost touching, then immediately push it back up to the starting position. 4.) As soon as you reach this position, lower the bar back down behind your neck and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Kettlebell Alternating Press

Steps : 1.) To begin this exercise; start off by clean pressing two kettlebells to your shoulders. 2.) Take one of the kettlebells and overhead press it, then return it back down to the starting position. 3.) On the return down immediately press the other kettlebell overhead. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Medicine Ball One-Arm Push-Up

The one-arm biased push up is an advanced push up that targets the pectoral muscles as well as the core and helps strengthen and build stronger muscles. Steps : 1.) Start off by placing the medicine ball so that when you perform the exercise one hand is one the ball and the other is on the floor. 2.) Place the ball to one side and then kneel down so that your arms are fully extended and body is straight. 3.) Once in position, slowly lower your chest down towards the ball until you feel a stretch in your chest muscles. 4.) Hold this position for a count and then return back up to the starting position.

Box Jump with Single-Leg Stabilization

Steps : 1.) Start off by standing on a plyo box or a bench, arms at your sides and feet together. 2.) Jump off of the platform and gently land on the ball of your foot. 3.) Hold the landing position and repeat, landing on opposite leg.

Barbell Hang Clean Below the Knees

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Lift the bar up so that it is slightly below your knees, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) After performing this motion, flex your elbows up and out bringing your body down and the barbell up towards your shoulders. 4.) You will have the bar positioned in a front squat position with your elbows pointing out securing the barbell in place. 5.) Once in position lower your body to a bottom squat position to ease the tension and recovery process of the previous motion. 6.) Keep your knees bent and torso upright to help support the weight. 7.) Slowly and safely lower the weight back down to the starting position and repeat for as many reps and sets as desired.

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.

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.

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.