Exercise Database

Dumbbell Posterior Fly on Stability Ball

Steps : 1.) Start off sitting on an exercise 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 the weights to shoulder height allowing the arms to bend slightly and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets desired.

Dumbbell One-Arm Bent-Over Reverse Fly

Steps : 1.) Start by standing up straight with your feet shoulder width apart, holding a dumbbell in one hand at your side. 2.) Bend down so that your body is parallel with the floor and bring the weight in front of you to about knee level. 3.) Slowly extend the arm holding the weight up and out so that the weight is at level with your head and squeeze your shoulder. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Spiderman Lunge

The Spiderman lunge is a dynamic stretch that targets the hip flexors, groin, and hamstrings while also engaging the core muscles. Begin in a push-up position or high plank with your hands directly under your shoulders and your body forming a straight line from head to heels. Lift your right foot off the ground and step it forward outside of your right hand. Your right knee should be bent at a 90-degree angle and aligned with your right ankle. Your left leg remains extended behind you. Lower your hips towards the ground while keeping your chest lifted and your back straight. You should feel a stretch in the groin and hip flexor of your left leg. For an additional stretch and mobility work, you can add rotation to this position by twisting your torso to the right, reaching your right arm up towards the ceiling. This will also engage your core muscles and enhance flexibility in the thoracic spine. Hold the stretch for a few breaths, feeling the muscles elongate and relax. Press through your right foot and engage your core to lift your hips back up, returning to the starting plank position. Step your right foot back to the plank position and then repeat the same movement on the opposite side. Step your left foot forward outside of your left hand and lower into the lunge position. Continue alternating between right and left sides, moving through the stretch with control and fluidity. Throughout the movement, focus on keeping your core engaged, your spine neutral, and your chest open. Avoid letting your lower back sag or your shoulders hunch forward. Remember to breathe deeply and evenly throughout the stretch, inhaling as you lower into the lunge and exhaling as you return to the starting position.

Dumbbell Seated Bent-Over Tricep Extension

Steps : 1.) To begin this exercise; start off sitting down at the end of a flat bench. 2.) With your knees bent, move your upper chest forward so that they are closer to your knees. 3.) Take the dumbbells and place them at the sides next to your knees, then use your triceps to extend and lift the dumbbells up behind your back. 4.) Once the dumbbells are in the final position, hold and squeeze the triceps for a few seconds, then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Cable Seated Shrug

Steps : 1.) Start by setting up a straight or V-Bar on a low pulley cable machine and sit up straight, feet extended out towards the machine and holding the bar at waist level. 2.) While keeping your body still, slowly shrug the bar up as high as you can, pulling 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 Oblique Curl

Steps : 1.) Begin by lying down with the lower part of your back on an exercise ball and your feet planted firmly on the floor. 2.) Take your hands and extend them behind your head, placing your fingertips on your head to hold your chin up. 3.) Then take one of your hands to anchor your body on the ball, curl up your abdominals and squeeze, feeling the tension. 4.) Return back to the starting position and repeat for desired repetitions

Knee Across the Body

Steps : 1.) To begin this exercise; start off lying down flat on your back with your legs straight out and arms to their sides. 2.) Take your left leg and bend it across your body so that it is over your right with the left foot on the floor. 3.) Take your left arm and hold down the right knee down in position. 4.) Then place your alternate arm to the side and turn your head to the opposite direction. 5.) Return back to the starting position and repeat the exercise to the alternate direction. 6.) Repeat this exercise for as many repetitions as needed.

Single-Leg Stance

Steps : 1.) Start by standing up straight with both arms at your side then raising up one leg with knee slightly bent. 2.) After gaining your balance, slowly flex forward in your pelvis and extend the bent leg out behind you, keeping your body straight and parallel to the floor. 3.) Hold this position for a few seconds and then return back to the start. 4.) Repeat for as many reps as desired.

Smith Machine Incline Bench Press (Reverse Grip)

Steps : 1.) Start by setting up a smith machine with the amount of weight that you want to perform and placing a incline bench underneath the bar, centering it out for the exercise. 2.) Grab the bar with an underhand reverse shoulder width grip, then unload the bar from the rack and elevate it above your chest. 3.) Slowly lower the bar towards your chest so that it is barely touching and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Arnold Press

Steps : 1) Begin by standing up straight with feet shoulder width apart holding a dumbbell in one hand. 2.) Slowly, while using your thighs, raise the dumbbell to shoulder height and rotate your palm so that it is facing in towards your body. 3.) From there raise the dumbbell above your head, squeezing in your shoulder, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Single-Leg Donkey Calf Raise

Steps : 1.) Start by setting up an incline bench in front of you while you position the balls of your feet in other a step or block behind the bench. 2.) Slowly bend forward so that your forearms are rested upon the bench and extend one of your legs behind you or curled around the other foot. 3.) Slowly let one of your heels drop towards the floor as this will be your starting position. 4.) Then raise your heel slowly up off of the floor as high as possible, squeezing your calf and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

High Knee Skip

A high knee skip is a dynamic exercise that involves alternating hopping on each foot while driving the knees up towards the chest. It's a great way to improve cardiovascular fitness, coordination, and lower body strength. Stand tall with your feet hip-width apart and your arms relaxed by your sides. Start hopping lightly on one foot while simultaneously driving the opposite knee up towards your chest. Use your arms to help propel you upward, swinging them in a natural motion to assist with balance and momentum. As you land on the first foot, immediately switch to hopping on the opposite foot while driving the other knee up towards your chest. Continue alternating between legs, maintaining a steady rhythm and focusing on getting your knees as high as possible with each skip. Aim to perform the high knee skips at a brisk pace, moving quickly between each repetition. Focus on achieving maximum height with each knee drive while keeping the movement fluid and controlled. Keep your core engaged throughout the exercise to stabilize your body and maintain balance. Land softly on the balls of your feet to absorb shock and reduce impact on your joints. Keep your chest up and your gaze forward to help maintain proper posture and alignment. Breathe naturally throughout the exercise, inhaling and exhaling in a rhythm that feels comfortable for you. Avoid holding your breath, as this can lead to decreased performance and increased fatigue. Perform high knee skips for a set amount of time (e.g., 30 seconds to 1 minute) or a certain number of repetitions (e.g., 20 reps per leg).

One-Arm Wall Stretch

Steps : 1.) Start by standing straight up, feet shoulder width apart next to a wall. 2.) Lean forward against the wall, keeping your feet firmly planted on the ground and knees slightly bent, and place one arm against the wall with the forearm being rested upon the wall the most. 3.) Slowly lean onto your arm until you feel a stretch in your back. 4.) Hold for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps and length as desired.

Weight Plate One-Arm Shrug

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a slight bend in your knees, holding a weight plate in one hand and letting your arms hang down at your sides. 2.) Once you have secured the weight plate in place, slowly shrug your shoulder as high as you can and hold the position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Side-Lying Thoracic Rotation

This movement is ideal for improving mid-back mobility. Begin lying on your right side with the bottom leg straight and the top leg bent at 90 degree resting on top of a foam roller. Position your arms outward in a straight line, level with the chest, with the left palm resting on your right palm. Keep the bottom or right arm in that position as you lift the left arm. The goal is to try to touch that arm to the floor on the opposite side of the body before returning back to the starting position.

Kettlebell Hang Clean

Steps : 1.) To begin this exercise; start off by taking a kettlebell and placing it between your legs, bending at your knees and push your glutes back. 2.) From the bent position, clean the kettlebell to your shoulder. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell One-Arm Press (Palms In)

Steps : 1.) To begin this exercise; start off by holding a dumbbell in one hand and standing straight up next to an incline bench. 2.) Have the dumbbell pressed up on your shoulder with palms facing in towards your head. 3.) Take the dumbbell and press it with your arm until it is at overhead and hold position for a few seconds. 4.) Return the dumbbell back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Hack Single-Leg Calf Raise

Steps : 1.) Start by setting up a hack squat machine with the amount of weight that you would like to perform for this exercise, laying with your chest flat on the pad and shoulders rested underneath the shoulder pads. 2.) Stand on the platform, push the weight up off of the rack and hold onto the hand rests as this will be your starting position. 3.) While keeping your legs straight, slowly raise one of your heels up off of the floor as far as possible, letting your other leg extend out behind you, and squeeze your calf. 4.) Hold for a count and return back to the starting position. 5.) Repeat for as many reps and sets as desired.