Exercise Database

Warrior High Lunge

The Warrior High Lunge, also known as Warrior I Pose, is a foundational yoga pose that strengthens the legs, stretches the hip flexors, and opens the chest and shoulders. Begin standing at the top of your mat in Mountain Pose (Tadasana). Stand tall with your feet hip-width apart and your arms at your sides. Step your left foot back about 3 to 4 feet (depending on your comfort and flexibility), keeping your feet hip-width apart from left to right and your front foot facing forward. Your back foot should be turned out slightly at about a 45-degree angle. Square your hips towards the front of your mat, aligning your right hip with your right knee. Square your shoulders towards the front of the mat as well, keeping your chest open and facing forward. Bend your right knee, stacking it directly above your right ankle. Aim to create a 90-degree angle with your front leg, ensuring that your knee does not extend past your ankle to protect your joint. Lengthen your spine by reaching your arms overhead, bringing your palms together in prayer position or keeping them shoulder-width apart. Keep your shoulders relaxed and away from your ears. Engage your core muscles to stabilize your torso. Press firmly into the outer edge of your back foot to help activate your leg muscles and maintain balance. Keep your gaze straight ahead or lift it slightly upward, finding a focal point for balance and concentration. Hold the Warrior High Lunge for 30 seconds to 1 minute, or longer if you're comfortable, breathing deeply and evenly. Focus on grounding through your feet and maintaining strength and stability in your legs and core. To come out of the pose, lower your arms and step your left foot forward to return to Mountain Pose. Repeat the Warrior High Lunge on the opposite side, stepping your right foot back this time. If you have difficulty balancing, you can widen your stance slightly or place your hands on your hips for added stability. You can also shorten your stance or practice against a wall for support. For a deeper stretch in the hip flexors, you can deepen the bend in your front knee or bring your hands to the floor on either side of your front foot. Warrior I can also be performed with a backbend by gently arching your upper back and lifting your chest towards the sky.

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.

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.

Band Shoulder Press (Stability Ball)

Steps : 1.) Begin by sitting on an exercise ball that is placed on top of a stretched band with a grip held in each hand and keeping your feet flat on the floor. 2.) When balanced slowly press the bands upward so that they are elevated over your head and hold this position for a count and return back to the start. 3.) Repeat for as many reps and sets as desired.

Barbell Frankenstein Squat

Steps : 1.) To begin this exercise; start off by placing a barbell on the front of your shoulders. 2.) Keeping the barbell still and in place, extend your arms out in front of you so that they are parallel with the floor and at shoulder level. 3.) Bend at the knees and lower your hips down towards the ground, keeping your chest and back straight along with the barbell secure on your shoulders. 4.) Continue in a basic squat motion until your upper legs come in contact with your calves. 5.) Return back to the starting position slowly with barbell in place. 6.) Repeat this exercise for as many repetitions as needed.

Barbell Jerk Dip Squat

Steps : 1.) Start with a barbell racked upon your shoulders in a front squat or jerk position, using your shoulders to create a resting shelf and bar lightly touching your throat. 2.) While keeping your torso vertical, dip slightly by flexing in your knees allowing them to move forward without your hips moving. 3.) Then forcefully push through your feet to return the barbell to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Press (Stability Ball)

Steps : 1.) Start off by laying down on a stability ball with your feet flat on the floor and holding a dumbbell in one hand with arm extended straight over your chest. 2.) Then slowly lower your arm until it is at about shoulder level, keeping a 90 degree angle in your arm until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Lateral Raise (Stability Ball)

Steps : 1.) Start off by sitting straight up on a stability ball with both feet together and each hand holding a dumbbell. 2.) Elevate one of the dumbbells to shoulder height, keeping the dumbbell straight during the entire motion then slowly return back to the starting position. 3.) Then alternate with the opposite arm with the dumbbell to shoulder level. 4.) Repeat for as many reps and sets as desired.

Kettlebell Alternating Hang Clean

Steps : 1.) To begin this exercise; start off by taking two kettlebells and placing them in front of your feet and pushing your glutes out back. 2.) Then clean press one the kettlebell in your right arm to your shoulder and keep the other kettlebell in a hanging position. 3.) Return the right kettlebell back to the hanging position and repeat the exercise with the opposite hand. 4.) Repeat this exercise for as many repetitions as needed.

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.

Stability Ball Full Body Plank

Steps : 1.) Start by rolling onto an exercise ball so that your hips are resting on top of the ball. 2.) Extend your feet out behind you and arms out in front of you on the floor. 3.) Squeeze with your lower back so that you feel a tension in the muscles. 4.) Hold onto this position for 15 to 30 seconds and then return back to the starting position. 5.) Repeat for as many reps and however long you desire.

Stability Ball Hip Roll

Steps : 1.) Start by laying with your back flat on the floor and putting your legs on top of an exercise ball, with your calves resting on top. 2.) Place your arms out to your sides, palms down on the ground in a "T" position, then slowly while using your abs, roll over to one direction as far as possible until you feel a stretch in your core. 3.) Return back to the starting position and repeat in the opposite direction. 4.) 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.

Stability Ball Narrow Push-Up

Steps : 1.) Begin by rolling into a prone position on an exercise ball until your shins are on the top of the ball and your hands are on firmly on the floor in front of you right under the shoulders. 2.) Position your hands and bring them closer together so that they are just shoulder width apart. 3.) Lower your chest in a pushup position bending at the arms and go down as far as you comfortably can and then slowly raise back up. 4.) Repeat for as many reps and sets as desired.

Stability Ball Single-Leg Bridge

Steps : 1.) Start off by sitting on an exercise ball and slowly walk your feet out in front of you so that your back is laying on the top of the ball. 2.) Make sure to keep your head and shoulders on the ball, forming a bridge position, keeping one foot on the ground bent at a 90-degree angle and the other extended in the air. 3.) Slowly lift your hips towards the ceiling, with your arms extended out to the sides of you, and hold this position for 15 to 20 seconds. 4.) Return back to the starting position and repeat. 5.) Switch legs and repeat for as many reps and sets as desired.

Medicine Ball One-Arm Overhead Throw

Steps : 1.) Start by laying on the ground with your back on the floor and your knees bent, holding a ball in one hand extended behind your head and the other arm to your side. 2.) Forcefully come up through your shoulders, in a sit up motion, and throw the ball directly in front of you as if you were going for a maximum distance. 3.) Bounce the ball off a wall back to you and repeat or have a partner catch and bring the ball back to you for as many reps and set 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.

Medicine Ball Bicep Curl on Stability Ball

The medicine ball biceps curl on an exercise ball requires balance and coordination while also isolating and targeting the bicep muscle Steps : 1.) Start by sitting on an exercise ball with your feet firmly on the floor in front of you. 2.) Hold a Medicine Ball in one hand and curl it up bringing your forearm up to your bicep, isolating the muscle as much as possible. 3.) Return to starting position and switch arms. 4.) Repeat for as many reps and sets as desired.