Exercise Database

Stability Ball Lat Stretch (Side lying)

Steps : 1.) Begin by lying on your side against an exercise ball, feeling tension on your ab muscles and spine. 2.) Take your hand on the elevated part of your body and extend it over your head. 3.) Stretch until you feel a pull and tension in your shoulders and lats. 4.) Hold onto this position for 15 to 30 seconds and repeat with your opposite side.

Medicine Ball Box Jump

Performing a medicine ball box jump involves incorporating a medicine ball into the standard box jump exercise. Place a plyometric box or sturdy platform in front of you. Choose a box height that is appropriate for your fitness level. Stand facing the box with your feet shoulder-width apart or slightly wider. Hold a medicine ball with both hands in front of your chest at about chest height. Choose a medicine ball weight that allows you to maintain control and proper form. Engage your core muscles to stabilize your torso. Bend your knees slightly and hinge at your hips, lowering your body into a quarter squat position. Ensure that you're in a balanced and stable position before beginning the movement. Explosively extend your hips, knees, and ankles to propel yourself upward. Swing your arms upward to generate momentum for the jump. Simultaneously jump onto the plyometric box with both feet while holding the medicine ball. Aim 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. Hold the Medicine Ball: Maintain your grip on the medicine ball throughout the entire jump, keeping it securely held in front of your chest. Use your core muscles to stabilize your torso and the medicine ball as you land on the box. Step or jump down from the box with control, then return to the starting position to prepare for the next repetition. Repeat the medicine ball box jump for the desired number of repetitions or as prescribed in your training program.

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.

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 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.

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.

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.

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.

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

Stability Ball Standing Hamstring Stretch

Steps : 1.) Start by standing in front of an exercise ball with one leg in front of the other, keeping both legs straight. 2.) Lean towards the exercise ball while contracting your abs so that you are placing one hand on either side of the ball. 3.) As soon as you feel a stretch hold the position for 15 to 30 seconds. 4.) Return back to the starting position and repeat stretch with opposite legs.

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 Alternating Bicep Curl (Stability Ball)

Steps : 1.) Begin by standing up straight with a dumbbell in each hand and a stability ball placed behind you. 2.) Lift up one of your legs and place it behind you onto the stability ball making sure that your shin is placed on the top of the ball. 3.) Slowly lift one of the dumbbells up to chest level, isolating the bicep, hold for a 2 count and then lower back down to the starting position under control. 4.) Repeat with the other other for as many reps and sets as desired.

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.

Stability Ball Shoulder Flexion

Steps : 1.) Start by laying prone on an exercise ball with the ball positioned right under your bell button, keeping your legs straight behind you and arms resting in front of the ball. 2.) After getting your balance, slowly raise one arm high in front of you and hold for a count, then return back to the starting position. 3.) Repeat with the opposite arm and alternate between the two for as many reps and sets as desired.

Stability Ball Single-Leg Bridge

Steps : 1.) Start off by sitting on an exercise ball and slowly walk your feet out in front of you so that your back is laying on the top of the ball. 2.) Make sure to keep your head and shoulders on the ball, forming a bridge position, keeping one foot on the ground bent at a 90-degree angle and the other extended in the air. 3.) Slowly lift your hips towards the ceiling, with your arms extended out to the sides of you, and hold this position for 15 to 20 seconds. 4.) Return back to the starting position and repeat. 5.) Switch legs and repeat for as many reps and sets as desired.

Barbell Split Clean

Steps : 1.) Start with a weighted barbell on the floor close to your shins, bent down at your hips keeping your back straight, head facing forward and holding it with a wide grip. 2.) Quickly drive through your heels and pull up while extending your knees. 3.) As the bar approaches your thigh, extend through your hips and in a jumping motion accelerate the bar upward. 4.) While accelerating the bar upward your body should be fully extended and as soon as you are fully extended, aggressively shrug and flex your arms with your elbows out and bring yourself down as well as your elbows underneath the bar. 5.) Once the bar starts to rotate upwards, split your feet and secure your body for receiving the weight on your shoulders being supported by your finger tips. 6.) Fully extend your body and stand up straight bringing your feet together. 7.) Return back to the starting position and repeat for as many reps and sets as desired.

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.