Exercise Database

Stability Ball Plank with Hip Abduction

Steps : 1.) Begin in a plank position with your forearms resting on an exercise ball and your legs extended out behind you with your toes elevating your body. 2.) Engage the core muscles, then take one of your legs and move it out to the side (hip abduction) and hold for a few seconds. 3.) Return back to the starting position and repeat with the opposite leg. 4.) Repeat this exercise 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.

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.

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

Dumbbell Alternating Reverse Fly (Prone)

Steps : 1.) Start by setting up a flat bench with your chest rested upon the bench, feet extended behind you, holding a dumbbell in each hand, and arms rested down towards the floor. 2.) Slowly, using your shoulders, raise one of your arms up towards the ceiling, squeezing on the way up and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

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.

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.

Dumbbell Tricep Kickback with Stork Stance

Steps : 1.) Start by standing on one leg bending the knee at 20-degrees and holding dumbbells in front of your chest with elbows bent at around 90-degrees. 2.) Slowly bend forward in your core raising one of your legs behind you creating a body line that is parallel with the floor. 3.) After gaining your balance, execute a tricep kickback by extending your elbows back and feeling a stretch in your triceps. 4.) Hold this position for a few seconds then return back to the starting position. 5.) Repeat for as many reps and sets desired.

Seated Trunk Rotation

Steps : 1.) Start by sitting in a chair so that your back is straight, feet are planted on the floor, and your hands behind your head with fingers interlaced. 2.) Slowly twist your upper body, through your hips, to one side as far as you can so that the opposite side elbow touches the knee of the leg you are stretching down towards until you feel a stretch in your back. 3.) Hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps and as long as you desire.

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.

Broad Jump to Box Jump

The broad jump to box jump is a dynamic exercise that combines explosive lower body strength, coordination, and agility. Stand with your feet shoulder-width apart, toes pointing forward. Bend your knees slightly, hinge at your hips, and keep your back straight. Swing your arms backward to generate momentum. Explode forward with maximum force, extending your hips, knees, and ankles. Swing your arms forward and upward to help propel yourself forward. Land softly on the balls of your feet, bending your knees to absorb the impact. As soon as you land from the broad jump, immediately transition into the box jump. Focus on quickly resetting your body and getting ready for the next explosive movement. From the landing position of the broad jump, quickly drop into a partial squat position, loading your legs for the jump. Swing your arms backward for momentum. Explosively jump upward, driving your hips forward. Bring your knees up towards your chest to ensure clearance over the box. Land softly on the box with both feet, ensuring you're stable and balanced. Stand up fully on the box before stepping down carefully. Ensure the box is stable and won't slip during the exercise. Start with a lower box height and gradually increase it as you become more comfortable and confident with the movement. Focus on proper landing technique to minimize the risk of injury, especially to your knees and ankles. Listen to your body and stop if you experience any pain or discomfort. Allow adequate rest between sets to prevent fatigue-induced mistakes and reduce the risk of injury.

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.

Dumbbell Hammer Curl on Stability Ball

Steps : 1.) Start by sitting on an exercise ball with dumbbell in each hand rested at your sides. 2.) With both of your arms raise the weights up towards your shoulder, keeping the elbow close to your body and squeezing the bicep. 3.) Return back to the starting position in a slowed and controlled motion. 4.) Repeat for as many reps and sets desired.

Dumbbell Decline One-Arm Fly

Steps : 1.) Start off by laying on an decline bench, with your feet flat on the floor or secured in foot rests, one arm holding a dumbbell and arm extended over your chest. 2.) Keeping your elbow slightly bent, lower the weight down until it is about chest level and hold. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell Lunge with Bicep Curl Bowling Motion

The dumbbell lunge with bicep curl bowling motion exercise is an exercise that targets the bicep muscle using a motion similar to bowling. Steps : 1.) Start by holding a medicine ball or dumbbell in both hand with your palms facing up at shoulder height. 2.) Bring one foot back and into a lunge, keeping your front foot stationary and not letting your back knee touch the ground. 3.) While lunging bring the ball or dumbbells down and back as if you were bowling, feeling a stretch in your biceps. 4.) Bring your arm back up to the starting position, switch legs and repeat. 5.) Repeat for as many reps and sets as desired.

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.

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.

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.