Exercise Database

Stability Ball Dip

Steps : 1.) Start by sitting on an exercise ball and placing your hands on each side of the ball. 2.) Slowly, while maintaining your balance, lift your buttocks off of the ball, keeping your elbows tight at your sides. 3.) Bend at your elbows and perform a tricep dip, feeling a stretch and pull in your muscle. 4.) Return back to the starting position and repeat for as many reps and sets desired.

Half Locust

Steps : 1.) Start by laying face down on the floor, placing a hand under your left hipbone and then bending your right knee back so that you are able to grab it with your right hand. 2.) Slowly lift your right foot up into the air as you lift your shoulders off of the floor and grab your right foot with your right hand. 3.) Pull back on the foot so that it stretches out your right hip flexor. 4.) Hold this position for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps, sets and duration as desired.

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.

Bench Calf Stretch

Steps : 1.) Start by placing a bench, step or platform in front of your body then taking your right heel and placing it on top of the platform. 2.) Lean forward with your upper body and grab onto your right toe with your right hand, keeping your left leg bent behind you and straight. 3.) Take your left hand, place it on your left thigh to help support the extra weight placed upon your left leg. 4.) Keep pulling your toes until you feel a stretch in your calf then hold this position for 15 to 30 seconds. 5.) Return back to the starting position and repeat for as many reps, sets and however long you desire.

Stability Ball Wood Chop

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your knees slightly bent. 2.) Hold an exercise ball in your hands above your head to one side of your body in a motion that you are about to chop wood. 3.) Squeeze on your abdominals and slowly bring the exercise ball down in a diagonal direction, pressing the exercise ball down to your opposite thigh. 4.) Return back to the starting position and finish the rest of your repetitions on that side before switching over to your opposite side and repeating the exercise.

Depth Jumps

Depth jumps are an advanced plyometric exercise that can significantly enhance athletic performance when performed correctly. Start with a low platform to minimize the impact on your joints. As you become more proficient and conditioned, you can gradually increase the height of the platform. Stand on top of the platform with your feet shoulder-width apart or slightly wider. Ensure that you're in a stable position with good posture and alignment. Engage your core muscles to stabilize your torso. Bend your knees slightly to prepare for the jump. Keep your arms by your sides or slightly behind you for balance. Step off the platform with both feet simultaneously. As soon as you 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. Focus on exploding off the ground as quickly and powerfully as possible. Extend your hips, knees, and ankles simultaneously to generate vertical height. As you reach the peak of your jump, prepare to absorb the impact of landing. Bend your knees and hips to cushion the landing, aiming for a soft and controlled touchdown. Land with both feet simultaneously, ensuring that your weight is evenly distributed. After landing, quickly reset your position and return to the starting position on top of the platform. Repeat the depth jump for the desired number of repetitions or as prescribed in your training program.

Kneeling Side Bend

Steps : 1.) Start on your knees with your glutes off of your heels, keeping your spine erect in the process. 2.) Keeping your hips stabilized reach down to your right with your right hand coming to a side bend. 3.) Take the opposite arm and raise it over your head and reach out with your fingertips. 4.) Hold this position for 3 to 5 breaths and repeat on the opposite side.

Dumbbell Rear Row (Stability Ball)

Steps : 1.) Start by laying prone with your hips on an exercise ball with each hand gripping a dumbbell and arms at the sides of the ball. 2.) Once in position, pull the weights upwards, keeping your elbows wide, and retract your shoulders to reach their peak until you feel a stretch. 3.) Slowly return back to the starting position and repeat for as many reps and sets desired.

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.

Stability Ball Balance

Steps : 1.) Start by laying face down on top of an exercise ball with your waist resting on the top of the ball. 2.) Once in position roll your body forward with your hands and lift your legs up in the air. 3.) Hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps and sets as desired.

Alternating Diagonal Leg Bound

Steps : 1.) Start in a stance at an end of a room with one foot in front of the other. 2.) Push off with your front leg with as much force as possible, driving your opposite knee up and forward, landing with your front foot. 3.) Then repeat with the opposite leg and push with as much force as possible cover as much distance as you can. 4.) Repeat for as many reps and sets as you desire.

Passive Opening Twist

Steps : 1.) Start by laying on your chest with your arms and legs apart in a star form. 2.) Keeping your right hand and arm attached to the floor, move your left arm up and over your left hip. 3.) Allow both of your knees to bend slightly and roll over onto the sides of your feet. 4.) Turn your head to look behind you as you lay your left arm right next to the side of your head. 5.) Hold this position for 1 to 2 minutes and then return back to the starting position and repeat with the opposite side.

Double-Leg Butt Kick

Steps : 1.) Start by standing with your arms to your sides and your knees slightly bent. 2.) While squatting, quickly extend through your hips and knees to jump as high as you can. 3.) Once you go up, tuck your heels back by flexing at your knees and try to touch your glutes with your feet. 4.) Land back down on the ground with your knees still bent and letting your legs absorb the impact. 5.) Repeat for as many reps and sets as desired.

Cable Decline One-Arm Press

Steps : 1.) Start by laying back on a decline bench facing away from a cable machine. 2.) Grab a cable and hold it one hand in an overhand grip, bringing the cable to about level with your right pec and elbow bent at 90-degrees. 3.) Once in position, slowly press and extend your arm straight out until you feel tension in your chest, and hold for a count. 4.) Repeat for as many reps and sets desired.

Stability Ball Wall Circles

Steps : 1.) Begin by standing up straight up with an exercise ball at chest level against a wall. 2.) Step back from the wall, extend your arm forward and begin moving the exercise ball around in circles using your core.

Dumbbell One-Arm Reverse Spider Curl

Steps : 1.) Start by grabbing a dumbbell in one hand, holding it with a reverse grip so that your palm is facing inward and position yourself lying face first on an inclined bench. 2.) Then extend your bicep down and out in front of you so that you are able to fully contract your 3.) Contract your bicep and curl the weight up towards your shoulder, squeezing your muscle in the process and isolating the bicep 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.

Stability Ball Roll Down

Steps : 1.) Start by sitting on the floor with your knees bent and feet planted firmly on the floor, 2.) Hold an exercise ball in between your hands and arms raised over your head. 3.) Once in position slowly roll down onto your back with control, keeping your feet planted on the ground and knees still bent, and the ball resting on the floor above your head. 4.) Slowly, while squeezing your abs, bring the ball back up towards the ceiling and roll back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Back Extension with Hands Behind Head

Steps : 1.) Begin by kneeling down and leaning into an exercise ball with your toes pointed on the floor and placing your hands behind your head. 2.) Extend your spine upward and push on the exercise ball with your pelvis as you move up. 3.) Return back to the starting position and repeat for as many reps and sets as possible.