Exercise Database

Child's Pose (Stability Ball)

Steps : 1.) Begin by kneeling on the floor in front of a stability ball, placing your hands on the ball with your arms extended straight. 2.) Roll down forward slowly so that your head is even with your arms and hold this stretch for 15 to 30 seconds. 3.) Return back to the starting position and repeat this pose

Dumbbell Single-Leg Fly (Stability Ball

Steps : 1.) Start by sitting on an exercise 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.

Stability Ball Straight-Leg Crunch

Steps : 1.) Start off by laying on your back flat on the floor, placing your feet on top of an exercise ball with your legs straightened out. 2.) Place your arms straight at your sides and contracting on your abdominals. 3.) While squeezing lift your shoulder blades off of the floor and reach your arms out towards your feet pausing at the top and hold this position for a few seconds. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

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

Stability Ball Reverse Crunch

Steps : 1.) For this exercise you will need a partner or a structure to hold your balance and you in place. 2.) It is important to make sure that you have core abdominal strength before performing this exercise. 3.) Start off by lying with your back in the middle of an exercise ball, grabbing your partner's hand, finding your balance and straightening out your legs. 4.) After finding your balance, curl your legs up towards your chest and squeeze tight with your abdominals. 5.) Return back to the starting position and repeat for as many reps and sets as possible. Tips : 1.) It is important to take this workout/exercise slowly, as it is difficult to maintain and get your balance

Dumbbell Incline One-Arm Fly on Stability Ball

Steps : 1.) Start by laying on an exercise 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.

Rotational Step-Up

Steps : 1.) Start by standing next to a box or bench slightly rotated so that you aren't fully facing the box, keeping your feet shoulder width apart and straight ahead of your body. 2.) Place your hands on your hips, then rotate your body and step up with one foot onto the platform. 3.) Finish the rotation by taking the rest of your body and lifting up through the hip on the opposite side onto the platform. 4.) Step down, still holding your hands on your hips, return to the starting position and repeat for as many times as you can.

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.

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 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.

Stability Ball Reverse Crunch

Steps : 1.) Begin by laying on your back with your feet elevated bent at the knees and at a 90-degree angle with your arms down at your side holding an exercise ball between your heels and glutes. 2.) When you have secured the exercise ball in between, press your arms firmly to the floor, lift up through your hips raising your glutes off of the floor. 3.) Hold onto this position squeezing your glutes and abdominals then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

Stability Ball Hamstring Contract Relax

Steps : 1.) Start by standing straight up with your arms on your chest and one leg extended down with your heel on either an exercise ball or bench. 2.) Take your hands and then push down on your inner thighs feeling a stretch and hold for about 15 to 30 seconds. 3.) Release the tension and then extend your hamstring by pushing your heel onto the bench or exercise ball and hold for 15 to 30 seconds. 4.) Return back to the starting position and repeat with opposite leg.

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.

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.

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.

Box Jump Tap Overs

Box jump overs are a plyometric exercise that targets multiple muscle groups, including the lower body, core, and cardiovascular system. Stand facing the box with your feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged throughout the movement. Start by performing a two-footed jump onto the box, landing softly with both feet on top of the box. From this position, jump off the opposite side of the box, extending your hips and knees to propel yourself over the box. Swing your arms to generate momentum and help you clear the box. Land softly on the ground on the opposite side of the box, ensuring that both feet touch down simultaneously. Turn around and repeat the movement, jumping back over the box in the opposite direction. Continue alternating sides with each repetition.

Stability Ball Head Tilt

Steps : 1.) Start by sitting on either an exercise ball or bench, keeping your spine straight and knees bent. 2.) Tilt your head in one direction and squeeze back with your shoulders feeling a stretch from your blade down to your lower back. 3.) Hold for a few seconds and repeat in the opposite direction