Exercise Database

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.

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 Hang Snatch Below the Knees

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about lower knee 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.

Stability Ball Half Moon Stretch

Steps : 1.) Take an exercise ball and sit on it with your feet planted flat on the floor keeping your hands on your knees. 2.) Sit straight up and flex with your abdominals. 3.) Raise both of your arms over your head and hold them together stretching out your core. 4.) While maintaining your upright position, slowly bend your upper body to one side in a half moon and hold. 5.) Feel a stretch in your upper body and abdominals and hold. 6.) Repeat on the opposite side for as many times as you would like.

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.

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.

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.

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.

Cable One-Arm Press (Stability Ball)

Steps : 1.) Start off setting up a handle on a low pulley cable machine and placing a stability ball next to the machine. 2.) Grab onto the handle with a neutral, hammer grip, twisting it so that it is in a horizontal position 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 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.

Medicine Ball One-Arm Overhead Throw

Steps : 1.) Start by laying on the ground with your back on the floor and your knees bent, 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.

Stability Ball Cross-Leg Crunch

Steps : 1.) Start by laying flat on your back on an exercise ball, with the ball underneath your upper back region. 2.) Keep one of your feet firmly on the floor while the other is crossed over the planted one and place your fingertips behind your head opening up your elbows in the process. 3.) After gaining your balance, sit up squeezing with your abdominals. 4.) Return back to the starting position and continue your repetitions on that side before switching over to the opposite side and finishing up the rest of your reps and sets.

Kettlebell One-Arm Jerk

Steps : 1.) To begin this exercise; start off by taking a kettlebell in one hand and clean pressing it 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 kettlebell overhead. 4.) Hold onto this position for a few seconds then return back to the starting point with the kettlebell clean pressed at the shoulder. 5.) Repeat this exercise for as many repetitions as needed.

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 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.

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.

One-Arm Chin-Up

Steps 1.) To begin this exercise; start off with taking a towel and wrapping it around a handle on the chin up bar. 2.) Take your other hand and grab onto the chin up bar in the basic chin-up position then pull up your body until your chest touches the bar. 3.) As you reach the bar, squeeze your back and shoulders tightly and hold for a few seconds then return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed. Tips : 1.) A towel is used to help stabilize the body and to support the upper body during this motion

Dumbbell Incline One-Arm Hammer Press (Stability Ball)

Steps : 1.) Start by laying down on a stability ball with your feet flat on the floor and holding a dumbbell in one hand with a hammer grip position and 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.