Exercise Database

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.

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.

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.

Reclining Big Toe Pose

Steps : 1.) Start by laying on your back with your knees bent up towards the ceiling. 2.) Take your right leg, extend it up and grab it. 3.) Allow the straight leg that is being held to go out to the side of your body, keeping it straight in the process and you move it down towards the floor. 4.) Turn your head slightly in the opposite direction and keep your opposite hand pushed upon the left leg. 5.) Hold this position for 5 to 10 breaths and then switch legs.

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.

Stability Ball Reverse Crunch

Steps : 1.) For this exercise you will need a partner or a structure to hold your balance and you in place. 2.) It is important to make sure that you have core abdominal strength before performing this exercise. 3.) Start off by lying with your back in the middle of an exercise ball, grabbing your partner's hand, finding your balance and straightening out your legs. 4.) After finding your balance, curl your legs up towards your chest and squeeze tight with your abdominals. 5.) Return back to the starting position and repeat for as many reps and sets as possible. Tips : 1.) It is important to take this workout/exercise slowly, as it is difficult to maintain and get your balance

Stability Ball Hug

Steps : 1.) Start by sitting on the floor with an exercise ball in between your legs and close to your body. 2.) Hug your arms around the exercise ball as a support for your body during this stretch 3.) Then position your feet so that they are flat on the floor. 4.) Grip tightly against the exercise ball feeling a full stretch in your back and hold for about 15 to 30 seconds. 5.) Repeat for as many reps and however long you desire.

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.

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.

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.

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.

Dumbbell Decline One-Arm Hammer Press

Steps : 1.) Start by laying on a decline bench with your feet flat on the floor or secured under foot holders, one arm holding a dumbbell in a hammer grip position and arm extended above your chest. 2.) Slowly lower your arm to shoulder level, maintaining a 90-degree angle in your arm until you feel a 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 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.

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 Stork Stance

Steps : 1.) Start by standing up straight with both arms at your side then raising up one leg with knee slightly bent and holding an exercise ball between your hands. 2.) After gaining your balance, slowly flex forward in your pelvis and extend the bent leg out behind you, keeping your body straight and parallel to the floor. 3.) While extending back with your leg, raise your arms forward with the exercise ball and extend it out in front of your body. 4.) Hold this position for a few seconds and then return back to the start. 5.) Repeat for as many reps as desired.

Child's Pose (Stability Ball)

Steps : 1.) Begin by kneeling on the floor in front of a stability ball, placing your hands on the ball with your arms extended straight. 2.) Roll down forward slowly so that your head is even with your arms and hold this stretch for 15 to 30 seconds. 3.) Return back to the starting position and repeat this pose

Bench Quad Stretch (Supine)

Steps : 1.) Start by laying with your back flat on a bench, hanging one leg and arm over the side. 2.) Slowly bend at your knee and hold on to the top of the foot with the extended arm. 3.) Pull back on your foot, keeping your body straight, until you feel a stretch in your quads. 4.) Hold this position for 15 to 30 seconds and return to the starting position. 5.) Repeat for as many reps, sets and duration as desired.

Kneeling Jump to Box Jump

Performing a kneeling jump to a box jump is an advanced plyometric exercise that requires explosive power and coordination. Place a plyometric box or sturdy platform in front of you. Start with a lower box height if you're new to this exercise. Kneel on the ground facing the box, with your knees hip-width apart and your feet flexed, toes tucked under. Engage your core muscles to stabilize your torso. Position your body close enough to the box so that you can explosively jump onto it. From the kneeling position, explosively push through your feet and jump as high as possible. Swing your arms upward to generate additional momentum. Aim to fully extend your hips, knees, and ankles to maximize the height of your jump. Propel your body upward with force, focusing on achieving maximum height and power. As you reach the peak of your jump, aim to land softly and securely on top of the box. Bend your knees to absorb the impact of landing, aiming for a controlled and stable touchdown. Land with both feet simultaneously, ensuring that your weight is evenly distributed. Keep your torso upright and your chest lifted throughout the movement. Engage your core muscles to maintain stability and balance. Avoid excessive leaning forward or backward during the jump and landing phases. After landing on the box, ensure that you're balanced and stable before stepping down. Step or jump down from the box with control, then return to the kneeling position to prepare for the next repetition. Repeat the kneeling jump to box jump sequence for the desired number of repetitions or as prescribed in your training program.