Exercise Database

Barbell Clean From Blocks

Steps : 1.) To begin this exercise; start off with a weighted barbell rested on blocks right in front of your shins with a overhand grip. 2.) Bend down at the knees with your back straight, chest out, head facing forward and pull up on the barbell with the driving force from your heels. 3.) Extend out through your knees and hips in a jumping motion to push the bar upward. 4.) Most of the force should be driven through the initial momentum from the legs and hips with a slight pull from your arms. 5.) When you are full extended and upright, flex you arms with your elbows and pull yourself down allowing the barbell to roll up your forearms and rest on your palms and shoulder in a full squat position. 6.) Keep yourself in the full squat position until you have full control of the barbell. 7.) Then push yourself up with your heels into an upright position keeping your back straight and chest out. 8.) Repeat this exercise for as many repetitions as needed

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.

Stability Ball Rollover

Steps : 1.) Lay down on the floor with your legs extended and an exercise ball between your ankles. 2.) Keep your hands firmly positioned at the sides of your glutes. 3.) Using your abs, slowly bring the exercise ball up and over your body until the ball is resting on the floor above your head. 4.) Hold this position for up to 15 seconds and then return back slowly to the starting position.

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.

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.

Stability Ball Hamstring Stretch

Steps : 1.) Start off by lying on your back with an exercise placed in front of one of your legs that is extended straight backwards with your toes pointed and the opposite leg used as a support, bent at the knee resting the ball on top of the thigh. 2.) Making sure that your extended leg stays straight, slowly stretch out your handstring and hold this position for 15 to 30 seconds. 3.) Switch legs and repeat motion. Tips : 1.) Keep exercise ball in between legs through the entire stretch

Dumbbell Bicep Curl on Stability Ball

The bicep curl on a stability ball with leg raised exercise is an advanced exercise that incorporates balance along with a bicep curl. Steps : 1.) Start by holding a dumbbell in each hand with a palms up grip. 2.) Place the top of one foot behind you on an exercise ball as if you were stretching your leg. 3.) While keeping your back straight and your abs drawn in, bring your arms down in front of your legs. 4.) Raise your arms up, curling and contracting your biceps, squeezing the muscle as much as possible. 5.) Lower your arms and return to starting position and switch legs. 6.) Repeat 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.

Dumbbell One-Arm 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 one of the dumbbells up towards the ceiling, rotating your wrist outward, until your arm is fully extended. 4.) Then return back to the starting position, rotating your wrist back inward, and repeat for as many reps and sets as desired.

Dumbbell Incline One-Arm Fly on Stability Ball

Steps : 1.) Start by laying on a stability ball in an incline position, with your feet flat on the floor, 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.

Barbell Squat Jerk

Steps : 1.) Start with a weighted barbell racked upon your front shoulders, dipping down with your body so that your feet are under your hips, and knees are flexed. 2.) As you go down a little bit, quickly reverse your direction upward as fast and powerful as possible driving your force through your heels so that the bar is able to leave the shoulders. 3.) While the bar moves above your head, your feet will come up off of the floor and you will want to quickly rotate your feet into a receiving position outside of your hips so that they can absorb the full weight of the barbell. 4.) Once your feet have been moved into place, catch the bar in a full squat position with arms fully extended over your head and hold for a count. 5.) Return back up to the starting position or carefully return the weight to the floor and repeat for as many reps and sets as desired.

Dumbbell Incline One-Arm Press (Stability Ball)

Steps : 1.) Start by laying down on an exercise ball in an incline position 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 Cobra (Stability Ball)

Steps : 1.) Start by lying in a prone position with a stability ball positioned under your sternum. Keep your legs straight behind you and your arms at your sides. Take hold of a light pair of dumbbells. 2.) Squeeze with your glutes, extend your arms back towards your legs, keep your feet straight and lift your torso a few inches off the ball in an elevated position. 3.) Hold the position for a few seconds and return back to the start. 4.) Repeat for as many reps and sets as desired.

Dumbbell Single-Leg Fly (Stability Ball

Steps : 1.) Start by sitting on a stability ball with a dumbbell in both hands. 2.) Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. 3.) Lift both dumbbells right above your chest and elevate one of your legs so that it is extended out in front of you in level of your shoulders. 4.) Slowly lower the weights in a slight bend until your arms at at level with your chest then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

Medicine Ball Chest Push from Stance

Steps : 1.) Start in a three point stance, with your body squatted down with a flat back and one hand on the ground keeping a medicine ball right in front of you. 2.) Reach down and grab the ball with your first step, bringing it to your chest in preparation for a throw. 3.) Take another step forward and use as much force as possible to push the medicine ball from your torso outward. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Row (Stability Ball)

Steps : 1.) Start off laying prone with your hips on an exercise ball with one hand gripping a dumbbell and other arm at the side of the ball. 2.) Once in position, pull the weight upwards, keeping your elbow wide, and retract your shoulder to reach its peak until you feel a stretch. 3.) Slowly return back to the starting position and repeat for as many reps and sets desired.

Barbell Seated High Front Raise

Steps : 1.) Start by sitting up straight at the end of a flat bench with your feet on the floor in front of you holding a weighted barbell on your knees with an overhand grip. 2.) While keeping your arms straight, slowly elevate the barbell up and over your head, squeezing your shoulders on the way up, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.