Exercise Database

Stability Ball Quadricep Stretch

Steps : 1.) Begin by sitting on an exercise ball and placing your hands upon either side of the ball. 2.) Roll forward slowly so that your upper glutes are barely touching the ball and the middle of your back is in the center of the ball. 3.) While rolling forward straighten out one leg and keep the other one bent, then push the bent leg towards the floor so that you feel a stretch in your quads. 4.) Hold onto this position for 15 to 30 seconds and the repeat with the opposite leg.

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 Side Stretch

Steps : 1.) Start by sitting on a stability ball with your feet planted flat on the floor and your hands rested upon your knees. 2.) Take one hand and bring it overhead to the opposite side of your body while the other hand rests firmly upon your pelvis keeping your lower body in place. 3.) Stretch for as far and comfortably as you can and hold this stretch for a few seconds. 4.) Return back to the starting position and perform the stretch on the opposite side.

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 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.

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.

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.

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

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.

Medicine Ball Chest Push to Run

Steps : 1.) Start in a bent stance, keeping your knees and back bent slightly and holding an exercise ball within your hands below your waist. 2.) Bring the ball up to your chest, take a step forward with one foot and then with as much force as possible push the ball forward. 3.) Immediately after the release of the ball, sprint forward. 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.

Dumbbell One-Arm Lateral Raise (Stability Ball)

Steps : 1.) Start off by sitting straight up on a stability ball with both feet together and one hand holding a dumbbell. 2.) Lift the dumbbell to shoulder height, keeping the dumbbell straight during the entire motion then slowly return back to the starting position. 3.) Repeat for as many reps and sets as possible and then switch to the other arm.

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.

Dumbbell Kneeling Lateral Raise (Stability Ball)

Steps : 1.) Start by kneeling on an exercise ball, keeping your body upright with your arms at your sides holding a dumbbell in each hand. 2.) Slowly extend and lift your arms to about shoulder height and then return back to the start, repeating for as many reps and sets as desired.

Depth Jump to Tuck Jump

Combining a depth jump with a knee tuck adds an extra challenge by requiring explosive power and agility. Start by finding a sturdy platform or box that is appropriate for your fitness level. A lower platform is recommended for beginners. Stand on top of the platform with your feet shoulder-width apart or slightly wider. Step off the platform with both feet simultaneously, allowing yourself to drop down to the ground. As soon as you make contact with the ground, focus on quickly absorbing the impact by bending your knees and hips. Land softly on the balls of your feet, aiming to minimize ground contact time. Maintain an athletic stance with your knees slightly bent and your chest up. Without pausing, immediately spring upward with maximal force, exploding off the ground as quickly and powerfully as possible. Extend your hips, knees, and ankles simultaneously to generate vertical height. As you reach the peak of your jump, actively pull your knees up toward your chest using your lower abdominal muscles. Aim to bring your knees up as high as possible while maintaining control and balance. Keep your torso upright and engage your core to stabilize your body. Prepare to absorb the impact of landing as you reach the peak of your knee tuck. Bend your knees and hips to cushion the landing, aiming for a soft and controlled touchdown. Land with both feet simultaneously, ensuring that your weight is evenly distributed. After landing, quickly reset your position and return to the starting position on top of the platform. Repeat the depth jump to knee tuck for the desired number of repetitions or as prescribed in your training program.

Kettlebell Jerk

Steps : 1.) To begin this exercise; start off by taking a kettlebell in both hands and clean pressing them to your shoulder. 2.) Perform a squat and dip your body at the knees keeping your chest and back straight. 3.) As you perform this movement, use your momentum to thrust the kettlebells overhead. 4.) Hold onto this position for a few seconds then return back to the starting point with the kettlebells clean pressed at the shoulder. 5.) Repeat this exercise for as many repetitions as needed.

Stability Ball Tricep Stretch

Steps : 1.) Start by sitting on an exercise ball with your back straight and feet firmly on the floor. 2.) Slowly reach up with both of your hands, grasp them together, bring them over your head and touch your upper back feeling a stretch in your triceps. 3.) Hold this position for 15 to 30 seconds and return to the start. 4.) Repeat for as many reps and sets desired.