Exercise Database

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.

Barbell Press on Stability Ball

Steps : 1.) Start by sitting upright on a stability ball with your feet in front of you and a weighted barbell rested upon your collarbone held in a shoulder width overhand grip. 2.) Slowly push the bar upward until your arms are fully extended above your head, squeezing your shoulders and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell One-Arm Snatch

The one-arm snatch exercise is an advanced workout that targets most of the muscles of the body and helps improve overall strength. Steps : 1.) Start off standing with your feet shoulder width apart, and a slight bend in your knees. 2.) Grasp the bar with an overhead grip. 3.) Starting with the barbell held slightly above the knees, lift the weight up over your head, then back to shoulder height and finally back to starting position between near your knees.

Kettlebell One-Arm Split Jerk

Steps : 1.) To begin this exercise; start off by taking a kettlebell in one hand and clean pressing it to your shoulder with palms facing out in front of you. 2.) Bend down at your knees and keep your chest and back straight. 3.) With your momentum, thrust the leg on the same side of the kettlebell back so that you are resting upon your heel and keep the front leg still bent with weight upon that leg. 4.) As you shift your legs, thrust the kettlebell in an overhead press. 5.) Hold onto this position for a few seconds and then return back to the starting point. 6.) Repeat this exercise for as many repetitions as needed.

Stability Ball Cross-Leg Bridge

Steps : 1.) Start off by sitting on an exercise ball and slowly walk your feet out in front of you so that you are laying with your back on the ball. 2.) Make sure to keep your head and shoulders on the exercise ball, then cross one ankle over the other, keeping the bent foot planted on the floor. 3.) Elevate your hips slowly towards the ceiling squeezing your glutes and then return back to the starting position. 4.) Repeat for as many sets as desired and then switch legs.

Stability Ball Hundreds

Steps : 1.) Start by laying with your back on the floor and your legs placed on top of an exercise ball, keeping your hands at your sides. 2.) Once in position lift your shoulder blades off of the floor with your hands and then quickly raise your hands up and down using short spurts feeling tension on your abs. 3.) Repeat for as many reps and sets desired.

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.

Stability Ball Hip Flexor Stretch

Steps : 1.) Start off by sitting on an exercise ball with one of your feet in front of the ball and the other behind it, both feet extended. 2.) Take your hands and place them upon your forward knee and sit up straight. 3.) Move your hands back towards your hips, after your in place, and push down on your hips until you start to feel a stretch. 4.) Hold this position for a few seconds then switch sides and repeat steps with opposite leg.

Dumbbell One-Arm Hammer 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 in a hammer grip position 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.

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.

Stability Ball Hamstring Stretch

Steps : 1.) Start by sitting on an exercise ball with an elevated posture and extend your legs out with heels planted on the floor, toes pulled towards your knees. 2.) While keeping your legs straight, slowly lean forward keeping your pelvis in position until you feel a stretch. 3.) Hold this position for 15 to 30 seconds and return back to the starting position.

Medicine Ball Decline One-Arm Overhead Throw

Steps : 1.) Start by laying on a decline bench with your back on the bench and feet in the foot rests, 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.

Push-Up to Box Jump

Performing a push-up to box jump combines upper body strength with lower body explosiveness. Start in a plank position with your hands shoulder-width apart on the ground, wrists aligned with your shoulders. Ensure your body forms a straight line from your head to your heels, with your core engaged and your feet together. Lower your body toward the ground by bending your elbows, keeping them close to your sides. Lower your chest until it nearly touches the ground while maintaining a straight line from your head to your heels. Keep your core engaged and your body in a straight line throughout the movement. Ensure your chest touches the ground or comes close to it without resting on the ground. Press through your palms to extend your arms and push your body back up to the starting plank position. Fully extend your arms at the top of the push-up, keeping your body in a straight line. After completing the push-up, explosively jump both feet forward toward the box. Swing your arms upward to generate momentum for the jump. Simultaneously jump onto the plyometric box with both feet, aiming to fully extend your hips and knees at the top of the jump. Land softly and securely on top of the box, ensuring that your weight is evenly distributed. Step or jump down from the box with control, then return to the starting position to prepare for the next repetition. Repeat the push-up to box jump for the desired number of repetitions or as prescribed in your training program.

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.

Dumbbell Alternating Arnold Press (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball with a dumbbell in each hand. 2.) Elevate the dumbbells up towards your shoulders with your palms facing towards you in an Arnold Press position. 3.) Slowly press the dumbbells up towards the ceiling, rotating your wrists outward, until your arms are fully extended. 4.) Then return back to the starting position, rotating your wrists back inward, and repeat for as many reps and sets as desired.

Upward Facing Bow Pose

Steps : 1.) Start off by laying on your back with your knees bent up, placing your palms facing out near your shoulders. 2.) Putting the weight of your body on your heels, peel your back off of the floor and lift up through the hips. 3.) As your hips are raised up off of the ground, put the pressure on the palms of your hands and straighten the arms to lift into the full position. 4.) Once at this position press your inner thighs closer together and push your groin up towards the ceiling. 5.) Hold this position for a few seconds and return back to the starting position.

Stability Ball Side Bend

Steps : 1.) Begin by sitting down on a stability ball keeping your spine straight and your feet planted firmly on the floor, using your left arm as a support for your body. 2.) Then stretch your right arm up and back so that your hand is elevated right above your head. 3.) Lean slowly over to your left with your head towards your left shoulder as far as you can until you feel a stretch. 4.) Hold for 15 to 30 seconds and then repeat with the opposite side.

Dumbbell Kneeling Bicep Curl (Stability Ball)

Steps : 1.) Start off kneeling on an exercise ball, making sure that you find and get your balance first, with a dumbbell in one of your hands. 2.) Hold the dumbbell palms up at hip level and slowly curl the weight to chest level, pause and then lower back down to the starting position under control. 3.) Repeat for the number of reps and sets desired and switch arms.