Exercise Database

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.

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.

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.

Kettlebell One-Arm Palm Clean

Steps : 1.) To begin this exercise; start off by placing one kettlebell between your feet and bend down at your knees pushing your glutes out. 2.) Take the kettlebell by the handle and raise it quickly so that it flips and the ball lands in the palm of your hand. 3.) Then throw the kettlebell back out and catch it with the handle in front of you and return it back to the floor. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

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.

Cable One-Arm Incline Fly (Stability Ball)

Steps : 1.) Start by setting up a handle on a low pulley cable machine and place a stability ball next to the machine. 2.) Grab onto the handle with a neutral, hammer grip, and sit down on the ball. 3.) Slowly walk your feet out in front of you so that your legs are extended out in front of you with knees bent and your back is flat on the middle of the ball. 4.) Raise the handle above your chest as this will be your starting position. 5.) Slowly lower the handle down to your side, feeling a stretch in your chest, just as in a fly and hold for a count. 6.) Return back up to the starting position and squeeze. 7.) Repeat for as many reps and sets as desired.

Stability Ball Back Extension

Steps : 1.) Start by kneeling down and leaning into an exercise ball with your toes pointed on the floor and arms extended behind you but close to your body. 2.) With your chest rested firmly on the exercise ball, extend your spine upward pressing your pelvis into the ball and feel the stretch and strengthening of your back. 3.) Return back to the starting position and repeat for as many reps and sets as possible.

Stability Ball Single-Leg Hamstring Stretch

Steps : 1.) Start off by sitting on an exercise ball with one leg stretched out in front of you while the other is bent inwards towards the ball while keeping your spine straight and upright. 2.) When in place, slowly tilt your hips forward towards your straightened leg while your hands are rested upon your bent leg. 3.) Hold as soon as you feel as stretch in your legs hold onto this position for 15 to 30 seconds and release. 4.) Repeat with the opposite leg.

Dumbbell One-Arm Fly (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball with a dumbbell in one hand. 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.) Position the dumbbell straight up over your chest and then lower your arm down letting it bend slightly until the weight reaches shoulder level. 4.) Return back to the starting position and repeat with the opposite arm for as many reps and sets as desired.

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.

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.

Barbell Power Snatch From Blocks

Steps : 1.) Start by standing in front of a barbell that is rested upon boxes, around knee level, with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about mid thigh level, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) Moving your feet into the receiving position, pull yourself below the bar as you elevate it overhead making sure that you receive the bar as low as possible and extend your arms up fully over your body. 4.) Make sure that you have a balanced standing position and hold for a count, then slowly and under control lower the bar back to the ground. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Single-Leg Bicep Curl on Stability Ball

Steps : 1.) Start by sitting on an exercise ball, holding onto a dumbbell in one hand and elevating a leg on the same side. 2.) Lift up the weight, while keeping the leg raise, and curl it up to chest level, making sure to isolate the bicep and then return back to the starting position. 3.) Repeat for as many repetitions as desired and then switch arms.

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.

Barbell Snatch Balance

Steps : 1.) Start by holding a barbell with light weight across the back of your shoulders, keeping your feet shoulder width apart and turned out slightly. 2.) Slowly lower yourself by bending your knees slightly then forcefully pushing yourself up so that the bar is overhead and you can drive yourself underneath. 3.) As you continue into a full squat, elevate the barbell overhead and hold for a count. 4.) Return to a standing position then slowly, under control, lower the weight back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

Stability Ball Back Stretch (Prone)

Steps : 1.) Start off by lying face down upon an exercise ball. 2.) Position yourself so that your abdominals and hips are directly over the top of the ball so that your tension is completely gone in your lower back. 3.) Hold onto this position for 15 to 30 seconds and repeat for as many times as you would like.

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.