Exercise Database

Cable Incline Fly (Stability Ball)

Steps : 1.) Start by setting up handles on two low pulley cable machines and placing a stability ball in between the machines. 2.) Grab onto the handles 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 positioned on the middle of the ball. 4.) Raise the handles above your chest as this will be your starting position. 5.) Slowly lower the handles down to your sides, 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.

Trap Bar Lunges

The trap bar lunge is a variation of the traditional lunge exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core muscles for stability. Begin by loading the trap bar with an appropriate amount of weight on each side. Grasp the handles of the trap bar with a neutral grip (palms facing each other). Engage your core muscles by drawing your navel in towards your spine. Keep your chest up and your shoulders back to maintain proper posture throughout the movement. Take a large step forward with one foot, ensuring that your knee is aligned with your ankle and your thigh is parallel to the ground. Lower your body down towards the ground by bending both knees until your back knee is just above the floor. Keep your front knee tracking in line with your toes and avoid allowing it to collapse inward. Your back knee should be hovering just above the ground, with your weight evenly distributed between your front and back legs. Press through your front heel to drive yourself back up to the starting position. Focus on engaging the muscles of your front leg as you push back up to standing. Keep your chest up and your back straight throughout the movement to maintain proper alignment. After completing the desired number of repetitions on one side, switch legs and perform the exercise on the opposite side.

Standing Pelvic Tilt

Steps : 1.) Start by standing up straight with your feet shoulder width apart and then slowly bend through your knees. 2.) Slowly move your pelvis backward, pulling your navel in towards your spine, until you feel a stretch in your lower back. 3.) Repeat for as many reps as you desire.

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.

Alternating Reverse Hyper (Flat Bench)

Steps : 1.) Start by laying face down in a prone position on a bench with one foot touching the floor and the other leg raised. 2.) Once in position lift one leg up until you feel tension in your abs and glutes, hold for a count then return back to the starting position. 3.) Alternate with the opposite leg and repeat for as many reps and sets as desired.

Barbell Seated Front Raise

Steps : 1.) Start by sitting on the end of a flat bench with your feet together on the floor in front of you and a weighted barbell in your hands rested upon your knees. 2.) Slowly elevate the barbell up to shoulder level, squeezing on the way up and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and set as desired.

Kettlebell Seated Press

Steps : 1.) To begin this exercise; start off by sitting on the floor and spreading your legs out to each side. 2.) Clean press one kettlebell to your shoulder then press it up using the momentum from your shoulders until its overhead. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed and switch sides.

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.

Cable Shrug (Supine)

Steps : 1.) Start by setting up a straight bar on a low pulley cable machine with your back flat on the floor, feet extended out towards the machine and holding the bar at waist level. 2.) Slowly while keeping your body still, shrug the bar up as high as you can, squeezing your shoulders and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Single-Leg Stride Jump

Steps : 1.) Start by standing to the side of a box with your inside foot on top it. 2.) Then quickly swing your arms upward and out as you push through your leg and jump as high as possible. 3.) Bring the opposite knee upward and then land in the same position as you have started. 4.) Repeat for as many reps and sets as you desire.

Barbell 1/4 Squat

Steps : 1.) Start by setting up a barbell with the amount of weight that you would like to perform for this exercise and placing it on your shoulder blades just as if you were to be performing a squat. 2.) Place your hands in a shoulder width overhand grip and keep your knees slightly bent. 3.) Slowly lower and squat yourself down towards the ground about 6 to 12 inches and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Standing Opposition Reach

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides. 2.) Keeping your abs engaged, extend one leg straight out behind you stopping when your hips are fully extended and reach out with your opposite arm at the same time. 3.) Maintain your balance and hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat with the opposite leg and arm for as many reps and sets as desired.

Stability Ball Neck Extension

Steps : 1.) Begin by sitting on a stability ball keeping your back straight up and feet flat on the floor. 2.) Take your hands and grip the sides of the exercise ball allowing your shoulders to slide down. 3.) From there slowly roll your head back until you start to feel a stretch. 4.) Hold onto this position for 15 to 30 seconds and repeat for as many times as you would like.

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.

Barbell Jefferson Squat

The barbell jefferson squat is a rarely used exercise but it is one of the best to help build and shape the inner thighs. Steps : 1.) Start off by placing a barbell between your legs so it is perpendicular to your feet. 2.) Grasp the barbell with one hand in front of you and one hand behind you with an overhand grip. 3.) Squat down so your thighs are parallel to the floor slowly lift the weight up between your legs as you stand. 4.) Slowly return to a starting position just above the floor. 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.

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.

Barbell Decline Bench Lunge

Steps : 1.) Start by setting up a decline bench in front of you, placing your right foot on the bench, keeping your leg extended and holding a weighted barbell on your shoulder blades. 2.) Then slowly, while keeping your balance, squat down so that you feel a stretch in your quads, holding for a count then return back up to the starting position. 3.) Repeat for as many reps and sets as desired.