Exercise Database

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.

Stability Ball Side Crunch

Steps : 1.) Lay on an exercise ball with the small of your back rested upon the top of the ball. 2.) Begin to roll to one side of the ball until half of your body is on and the other half is off. 3.) After finding your balance, curl your torso up, bringing your belly button in towards your spine and squeeze on your abdominals. 4.) Return back to the starting position and repeat for as many sets and reps as possible.

Barbell Kneeling Jump Squat

Steps : 1.) To begin this exercise; start off in a kneeling position on the floor with a weighted barbell rested upon your shoulders. 2.) Lean back with your pelvis and let your butt touch your feet then explode forward and up with your hips with enough power that allows you to lift your feet up off of the floor and land flat. 3.) Then push your body up into a full standing position. 4.) Repeat this exercise for as many repetitions as needed. Tips : 1.) Make sure that you are doing the exercise with as much weight as you are able to handle.

Stability Ball Extended Arm Crunch

Steps : 1.) Begin by lying with the center of your back on the top of an exercise ball and arms extended out towards the sky, keeping your feet firmly planted on the ground. 2.) Lift up through your belly button towards your spine and curl your torso. 3.) Once you feel tension and a stretch in your abs, return back to the starting position and repeat for as many sets and reps as possible.

Dumbbell Alternating Shoulder Press (Stability Ball)

Steps : 1.) Start off by sitting on top of a stability ball with your feet planted firmly on the floor in front of you, arms bent by your head at 90-degrees and dumbbells in each hand. 2.) Raise one of the dumbbells slightly and elevate them over your head completely keeping the other next to your head in position. 3.) Keep your arm straight at the top and hold motion for a count then return back to the starting position. 4.) When you return back down with the first weight, elevate up with the opposite arm and perform the same motion. 5.) Repeat for as many reps and sets as desired.

Medicine Ball Throw (Stability Ball)

Steps : 1.) Start by taking a medicine ball and holding it against your chest. 2.) Sit down on a stability ball ball, while keeping the medicine ball against your chest, then walk your feet forward so that only your low to mid back is resting on the stability ball. 3.) Extend your arms behind your head and behind the ball. 4.) Then lift up through your abs and extend your arms forward throwing the medicine ball out high and in front of you. 5.) Continue to extend forward until you feel a stretch in your core and your shoulders. 6.) Either receive the ball from your partner or on the bounce back from the wall. 7.) Repeat for as many reps and sets as desired. Tips : 1.) For this exercise you will use either a partner to receive the ball during the throw or throw the ball up against a wall where you will be able to catch and receive the bounce back.

Kneeling Warrior Lunge

The kneeling warrior lunge is a variation of the traditional warrior lunge that is performed from a kneeling position. It targets the muscles of the lower body, including the quadriceps, hamstrings, and hip flexors, while also improving balance and flexibility. Begin by kneeling on a mat or soft surface with your knees hip-width apart. Take a big step forward with your right foot, placing it flat on the ground in front of you. Ensure that your right knee is directly above your right ankle, forming a 90-degree angle with your shin. Your left knee should remain on the ground behind you, with the top of your left foot pressing into the floor. Engage your glutes and gently press your hips forward to deepen the stretch in the front of your left hip. Keep your pelvis level and avoid overarching your lower back. Keep your torso upright, with your shoulders stacked over your hips. Avoid leaning too far forward or backward, maintaining a neutral spine position. You can place your hands on your right thigh for support, or if you prefer, raise your arms overhead, reaching towards the ceiling. Keep your shoulders relaxed away from your ears and your chest open. Hold the kneeling warrior lunge position for 20-30 seconds, breathing deeply and evenly. Focus on relaxing into the stretch and feeling the sensation in the front of your left hip and the back of your right thigh. After holding the stretch on one side, carefully return your hands to the ground and step your right foot back to the starting kneeling position. Repeat the same steps with your left foot stepping forward into a lunge position. Perform 2-3 repetitions on each side, gradually increasing the duration of the hold as you become more comfortable with the stretch.

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.

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.

Dumbbell Seated Shoulder Raise (Stability Ball)

Steps : 1.) Start off by sitting on top of a stability ball with your feet planted firmly on the floor in front of you. 2.) Raise both dumbbells, keeping both arms straight, until dumbbells are parallel to the floor. 3.) Keep your arms straight at the top and hold movement for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Stability Ball Side-Lying Neck Stretch

Steps : 1.) Begin by lying sideways on a stability ball with one arm hanging to the floor and the other resting on your hip. 2.) Begin by lowering your head towards the floor while also pressing your upper shoulder blade down towards your hip. 3.) Hold onto this position for 15 to 30 seconds and repeat with the opposite side.

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 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.

Dumbbell Decline Press (Stability Ball)

Steps : 1.) Start by sitting on a stability ball close to a bench with a dumbbell in both hands 2.) Slowly roll down making sure that your shoulders are lower than your hips and your feet are planted firmly on the floor in front of you. 3.) Hook your feet right underneath the bench to give yourself balance and support. 4.) Extend the dumbbells above your chest then slowly lower them down in a bent arm motion so that you have a full extension of your chest. 5.) Return back to the starting position and repeat for as many reps and sets desired. Tips : 1.) This exercise requires balance and either a spotter, somebody to hold your legs or a bench to keep yourself secure from falling back and injuring your head

Downward Facing Dog Single-Leg

Steps : 1.) Start off on all fours with your hands placed shoulder width apart and fingers spread. 2.) Lift your hips up in the air, keeping your feet flat on the floor and arms straight. 3.) Press your chest towards the floor and then raise one of your legs high up in the air, still keeping the other foot on the floor and shoulders at level. 4.) Hold onto this position for 5 to 10 breaths and return the leg to starting position. 5.) Repeat this pose with your opposite leg.

Stability Ball Low Back Stretch

Steps : 1.) Begin by lying prone on an exercise ball and putting your arms on the floor next to both sides while your legs rest on the floor behind you. 2.) Get into a relaxed position then wrap your arms around the ball in a "hugging" position and feel a stretch along your back. 3.) Hold onto this position for a few seconds and then release back to the start.

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 Hip Extension

Steps : 1.) Start by rolling onto a stability ball getting into a push up position, with the exercise ball right underneath your hips. 2.) Keep your legs straight together and lift them as far back as you are able to. 3.) Raise both legs slowly and make sure not hyperextend your back, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.