Exercise Database

Stability Ball Single-Leg Hip Rotation

Steps : 1.) Start by rolling onto an exercise ball so that you are in a pushup position with your shins and ankles are rested right on top of the ball. 2.) Take one leg and bring it off of the ball so that your hip, knee and ankle turn inward towards your pelvis. 3.) Keep your shoulders square and turn your hip so that the twisting leg goes underneath the straight leg. 4.) Return back to the starting position and repeat with the opposite leg for as many reps and sets as desired.

Upper Body Chair Stretch

Steps : 1.) Start by sitting on a chair with your feet planted on the floor and your arms rested upon your thighs. 2.) Reach back with your hands, keeping your arms straight, and grip the back of the chair. 3.) Slowly lower your upper body forward, still keeping your arms straight, until your head is between your knees and you can feel a stretch within your shoulders. 4.) Hold onto this stretch for 15 to 30 seconds and then return back to the starting position. 5.) Repeat for as many reps and however long as desired.

Dumbbell Incline Fly (Stability Ball)

Steps : 1.) Start off by laying on an exercise ball in an incline position, with your feet flat on the floor, both hands holding a dumbbells and arms extended over your chest. 2.) Keeping your elbow slightly bent, lower the weights down until they are about chest level and hold. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Straight Leg Walk

The straight leg walk, also known as the straight leg bear crawl, is an excellent exercise for targeting the muscles of the core, shoulders, and hip flexors while also improving stability and coordination. This exercise is also known as "Toy Soldier." Begin in a tabletop position on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Engage your core muscles to maintain a flat back and a stable torso throughout the exercise. Lift your knees off the ground so that you are supporting your weight on your hands and the balls of your feet. Keep your legs straight as you lift your knees, so your body forms a straight line from your head to your heels. Take a small step forward with your right hand and your left foot simultaneously. Keep your legs straight and your hips level as you move forward, focusing on maintaining a stable core. Alternate by taking a step forward with your left hand and your right foot next. Stay low to the ground as you walk forward, maintaining a slight bend in your elbows and knees to prevent locking out your joints. Avoid lifting your hips too high or sagging your lower back. Move forward in a slow and controlled manner, focusing on maintaining proper form and balance with each step. Avoid rushing through the exercise, as this can compromise your stability and increase the risk of injury. Breathe naturally throughout the exercise, inhaling and exhaling in a steady rhythm. Try to coordinate your breath with your movement, exhaling as you lift your limbs and inhaling as you place them back down. Aim to walk forward for a certain distance, such as 10-20 feet, depending on the available space. You can also perform the straight leg walk in reverse by stepping backward with your hands and feet. Start with 2-3 sets of walking forward and backward, gradually increasing the distance and duration as you become more proficient. Rest for 30-60 seconds between sets.

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.

Rotational Step-Up

Steps : 1.) Start by standing next to a box or bench slightly rotated so that you aren't fully facing the box, keeping your feet shoulder width apart and straight ahead of your body. 2.) Place your hands on your hips, then rotate your body and step up with one foot onto the platform. 3.) Finish the rotation by taking the rest of your body and lifting up through the hip on the opposite side onto the platform. 4.) Step down, still holding your hands on your hips, return to the starting position and repeat for as many times as you can.

Kettlebell One-Arm Split Snatch

Steps : 1.) To begin this exercise; start off by taking a kettlebell in one hand and placing it between your legs. 2.) Bend at your knees keeping your back and chest straight. 3.) Then push through with your hips and raise the kettlebell overhead. 4.) With the kettlebell pressed overhead, shift your body into a lunge position so that one leg is forward with knee bent and the other backwards to maintain the weight of the kettlebell. 5.) Return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed.

Dumbbell Alternating Hammer Curl (Stability Ball)

Steps : 1.) Start off by sitting on a stability ball with dumbbell in each hand rested at your sides. 3.) With one of your arms raise the weight up towards your shoulder, keeping the elbow close to your body and squeezing the bicep. 4.) Return back to the starting position and repeat with the other arm. 5.) Repeat for as many reps and sets 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.

Barbell Split Jerk

Steps : 1.) Start off by holding a weighted barbell on the front of your shoulders, slowly dipping down so that your feet are under your hips, and knees are flexed supporting the weight. 2.) Then, quickly and powerfully, drive through your heels to push the barbell up while your feet leave the floor and ready in the receiving position as quickly as possible. 3.) Quickly move the feet into a split stance as the barbell is forced above your head, one foot forward and the other behind you, and knees bent as you lock the weight above you. 4.) Continue into a standing position, bringing your feet together and hold for a count. 5.) Return back to the starting position and repeat for as many reps and sets as desired.

Turtle Pose

Steps : 1.) Start of by resting on your hands and knees and keeping your knees beneath your hips. 2.) Using your glutes sit back slowly onto your heels and lower your forehead down to the floor, placing your arms beside your body right next to your feet. 3.) 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.

Seated Overhead Stretch

Steps : 1.) Begin by sitting up straight on a mat in a butterfly position, touching the soles of your feet together; or you can sit on an exercise ball with both feet flat on the floor in front of you. 2.) Position your arms at your sides as this will be your starting position. 3.) Slowly reach up with your hands, interlocking your fingers above your head until you feel a stretch in your abdominal muscles. 4.) Hold this position for 15 to 30 seconds and then return back to the start. 5.) Repeat for as many reps as desired.

Stability Ball Shoulder Flexion

Steps : 1.) Start by laying prone on an exercise ball with the ball positioned right under your bell button, keeping your legs straight behind you and arms resting in front of the ball. 2.) After getting your balance, slowly raise one arm high in front of you and hold for a count, then return back to the starting position. 3.) Repeat with the opposite arm and alternate between the two for as many reps and sets as desired.

Sage Twist 1

Steps : 1.) Start by sitting on the floor and bringing your legs around to the left, tucking your right foot underneath your left ankle. 2.) Take your right hand and bring it behind you to the floor, keeping your knees facing forward and holding onto them with your right arm. 3.) Then if possible, take your left hand and slide it underneath your knee and catch hold of the left arm with your right hand, looking back over your shoulder 4.) Hold this position for 5 to 10 breaths and return to the starting position and repeat with the opposite side.

Stability Ball Weight Plate Side Bend

The weighted ball side bend exercise uses an exercise ball instead of a bench and conforms to your body better allowing for correct anatomical range of motion. Steps : 1.) Start off lying one side of your torso, waist and hip against an exercise ball, positioning your feet on the floor or up against a wall for support. 2.) With one hand hold a weight plate against the side of your head and place your free hand across your chest to steady yourself. 3.) Raise your torso up off the ball by flexing your waist and hold this position for a count. 4.) With controlled movements lower yourself back onto the ball. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Shoulder Press (Stability Ball)

Steps : 1.) Start by sitting on a stability ball straight up, gripping a dumbbell in one hand and keeping it parallel to your head. 2.) Slowly press the weight upward until the elbow is next to your ear and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell Alternating Posterior Fly (Stability Ball)

Steps : 1.) Start off sitting on a stability ball with both feet together, your chest close to your knees and arms hanging down in front with a dumbbell in each hand. 2.) While maintaining a flat back, lift one of the weights to shoulder height allowing the arm to bend slightly and hold for a count, as the other arm stays in front of you. 3.) Return back to the starting position and alternate the exercise with the opposite arm. 4.) Repeat for as many reps and sets desired.