Exercise Database

Barbell Snatch Balance

Steps : 1.) Start by holding a barbell with light weight across the back of your shoulders, keeping your feet shoulder width apart and turned out slightly. 2.) Slowly lower yourself by bending your knees slightly then forcefully pushing yourself up so that the bar is overhead and you can drive yourself underneath. 3.) As you continue into a full squat, elevate the barbell overhead and hold for a count. 4.) Return to a standing position then slowly, under control, lower the weight back to the starting position. 5.) 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.

Eagle Pose

Steps : 1.) Begin by standing with your feet shoulder with apart, bending your left knee and extending your right leg up. 2.) Use the momentum of your right leg lifting to wrap it around the opposite whilst wrapping your left arm on top of your right. 3.) Keeping your elbows crossed, bring the backs of your hands towards each other and cross your wrists and forearms bringing your palms together. 4.) From there lift your elbows up so that they rise off your chest stretching your shoulders. 5.) Hold this pose for 5 to 10 breaths and return back to the starting position. 6.) Repeat this pose on the opposite side.

Decline Bench Alternating Knee Raise

Steps : 1.) Start by laying with your back flat on a decline bench, head rested upon the highest end and holding onto the pads above your head to stabilize your body. 2.) Keeping your feet and knees together, point your legs straight out in front of you in a plank position, then slowly pull one knee up towards your chest as high as possible until you feel a stretch in your abs. 3.) Then return your knee back to the starting position and repeat with the opposite knee. 4.) Repeat for as many reps and sets as desired.

Mighty Pose

Steps : 1.) Start by standing with your feet shoulder width apart, big toes and inner thighs together and hands at your sides. 2.) Positioning your heels firmly on the ground, bend at your knees, reach out with your arms in front of you and press your palms together. 3.) Take a deep breath in and raise your arms overhead keeping your elbows as straight as possible as you make this motion. 4.) Lift up from the hips and unhunch your shoulders, press your pubic bone forward and flattening out your upper back. 5.) Bend your knees to lower your hips and press your inner thighs closer together. 6.) Hold this position for 5 to 10 breaths and return back to the starting position.

Barbell Split Jump

Steps : 1.) Start by setting up a barbell with the weight that you would like to perform for this exercise and rest the barbell on your shoulder blades just as if you were to perform a squat. 2.) Place your hands on the bar with a wide grip for stability then lower yourself down towards the ground in a lunge motion. 3.) Bend at the knees and keep your back straight, stabilize the bar on your shoulder blades. 4.) Quickly push through the balls of your feet with enough force to lift yourself up off of the ground then return right back to the lunging squat position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Hamstring Contract Relax

Steps : 1.) Start by standing straight up with your arms on your chest and one leg extended down with your heel on either an exercise ball or bench. 2.) Take your hands and then push down on your inner thighs feeling a stretch and hold for about 15 to 30 seconds. 3.) Release the tension and then extend your hamstring by pushing your heel onto the bench or exercise ball and hold for 15 to 30 seconds. 4.) Return back to the starting position and repeat with opposite leg.

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.

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.

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.

Alternating Arm Cobra

Steps : 1.) Start off by laying face down on the floor in a prone position with your arms at your sides. 2.) Squeeze your glutes and lift your chest off of the floor with your arms alternately touching the floor from side to side while keeping your arms straight. 3.) 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.

Seated Hamstring and Calf Stretch

Steps : 1.) Start by placing either a belt, rope or band around one foot then extend both of your legs straight out in front of you. 2.) Then lean forward slightly and pull back on the belt to draw the toes of your foot backwards until you feel a stretch on your hamstrings. 3.) Hold onto this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps, sets and duration as desired.

Side-Lying Floor Stretch

Steps : 1.) Start by laying on your side, keeping your one knee slightly bent in front of you and the other extended out behind the bent. 2.) Extend your arms out over your head, hands on top of each other, reaching out above you. 3.) Hold this position for 15 to 30 seconds and then release. 4.) Repeat for as many reps and duration 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.

Warrior 3 Pose

Steps : 1.) Begin this pose in the Warrior 1 pose with your right leg in front of your left, toes facing forward and your left leg extended behind you. 2.) Keep you arms extended towards the sky with your abs tight and shoulder blades relaxed. 3.) Take a deep breath in and on your exhale fold your body over your front leg, lowering your ribs towards your tight. 4.) Straight out your right leg and lift back with your left leg so that it is parallel with the floor, head looking straight and forward. 5.) With your hands, keep them extended out forward during this pose above your head, straight out in front of your body. 6.) Hold this position for 5 to 10 breaths and return back to the starting position.

Box Jump Tap Overs

Box jump overs are a plyometric exercise that targets multiple muscle groups, including the lower body, core, and cardiovascular system. Stand facing the box with your feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged throughout the movement. Start by performing a two-footed jump onto the box, landing softly with both feet on top of the box. From this position, jump off the opposite side of the box, extending your hips and knees to propel yourself over the box. Swing your arms to generate momentum and help you clear the box. Land softly on the ground on the opposite side of the box, ensuring that both feet touch down simultaneously. Turn around and repeat the movement, jumping back over the box in the opposite direction. Continue alternating sides with each repetition.

Carioca

The carioca warm-up drill, also known as the grapevine drill, is a dynamic exercise that helps to improve agility, coordination, and lateral movement. Begin by standing with your feet hip-width apart and your arms relaxed at your sides. Engage your core muscles to stabilize your torso. Start with a basic carioca step. Take a sideways step to your right with your right foot, crossing it behind your left foot. Then, step to the right again with your left foot, uncrossing it from behind your right foot. Your feet should now be back in the starting position, but with your left foot slightly to the right of your right foot. Continue moving sideways to the right by crossing your right foot over your left foot, followed by your left foot stepping to the right. Repeat this crossing-over motion as you move across the space. Coordinate your arm movement with your leg movement to enhance balance and coordination. As you step to the right with your right foot, swing your left arm across your body in front of you. Similarly, when stepping to the right with your left foot, swing your right arm across your body. Keep your body low to the ground throughout the drill by bending your knees slightly. This helps to engage your leg muscles and maintain stability. Once you're comfortable with the basic carioca step, gradually increase the speed of your movements. Focus on maintaining control and proper form as you pick up the pace. After completing several repetitions moving to the right, switch directions and perform the carioca drill to the left. Begin by stepping to the left with your left foot, crossing it behind your right foot, then continue with the crossing-over motion.