Exercise Database

Barbell Squat with Narrow Stance

Steps : 1.) To begin this exercise; start off with a weighted barbell rested upon your shoulders behind your neck and place your feet less then a shoulder width apart with your toes slightly pointing out. 2.) Bend at your knees and start to sit back with your hips as you go down for a standard squat keeping your back and chest straight out. 3.) Continue on with the squat until your hamstrings are on your calves and hold on for a few seconds. 4.) Then using the force of your heels and lower legs, straighten out and extend your hips to get back to your starting position. 5.) Repeat this exercise for as many repetitions as needed

Barbell Incline Bench Pull

Steps : 1.) Start by grabbing dumbbells or a barbell and lie face down on a 45 degree incline bench. 2.) Let your arms hang down by your sides so that they are down towards the floor while using a palms down grip to lift either the barbell or dumbbells toward your face. 3.) Once the dumbbells are near your face, hold for a count, then return back down slowly to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Landmine Squat

The barbell landmine squat targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core, making it an effective lower body and core strengthening exercise. Place one end of the barbell into the landmine attachment or secure it in a corner. Load weight plates onto the other end of the barbell according to your strength and fitness level. Stand facing the landmine with your feet shoulder-width apart or slightly wider. The barbell should be positioned at your side, with your chosen side to hold the barbell. Hold the barbell with one hand, palm facing inward, at about chest height. Your arm should be bent at the elbow, with your forearm parallel to the floor. This hand will serve to stabilize the barbell during the exercise. Brace your core and keep your chest up as you initiate the squat by bending your hips and knees simultaneously. Lower your body down, keeping your back straight and your weight on your heels. Lower yourself until your thighs are approximately parallel to the ground or as low as your flexibility allows while maintaining good form. Press through your heels and drive your hips forward as you stand back up, straightening your legs and returning to the starting position. Keep your core engaged throughout the movement to maintain stability.

Ankle Circles

The ankle circles exercise is the most simple workout for the calves to loosen the joints and strengthen and improve flexibility within the muscle. Steps : 1.) Start by standing on one foot near a chair or wall for support. 2.) Lift your foot off the ground and draw circles clockwise in the air with your toes. 3.) Reverse the direction (counter-clockwise) and switch feet.

Single-Leg Push-Up

Steps : 1.) Begin by getting yourself into a push-up position with arms shoulder width apart and feet extended behind you with toes flat on the floor. 2.) Take one leg and place it over the other so that only one foot is positioned on the floor. 3.) Slowly lower yourself down until your chest almost touches the floor then hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Wrist Circles

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides. 2.) Elevate your hands so that they are at about hip level and fully extended out in front of you. 3.) Begin to rotate your wrists in a forward circular motion, keeping the rest of your body still. 4.) Repeat for as many repetitions as desired.

Smith Machine Deltoid Row

The Smith Machine Deltoid Row is an exercise targeting the deltoid muscles, particularly the rear deltoids, as well as the upper back and traps. It provides a controlled movement path due to the fixed bar path of the Smith Machine. Here’s a step-by-step guide on how to perform it correctly: Setting Up: Adjust the Smith Machine Bar: Set the bar on the Smith Machine to a height that allows you to grip it with your arms fully extended and your torso bent at a 45-degree angle. Choose the Appropriate Weight: Load the bar with an appropriate weight that you can lift with proper form. Position Your Body: Stand facing the Smith Machine bar. Place your feet shoulder-width apart. Bend your knees slightly and hinge at the hips to lower your torso to about a 45-degree angle. Your back should be straight, not rounded. Grip the Bar: Grasp the bar with an overhand grip (palms facing down), slightly wider than shoulder-width apart. Engage Your Core: Tighten your core muscles to stabilize your body throughout the movement. Lift the Bar: Exhale as you pull the bar up towards your lower chest or upper abdomen. Keep your elbows flared out to the sides to emphasize the deltoids. Squeeze your shoulder blades together at the top of the movement. Lower the Bar: Inhale as you slowly lower the bar back to the starting position with your arms fully extended. Maintain control to avoid letting the weights drop quickly.

Calf Raise On A Dumbbell

Steps : 1.) Hang on to a sturdy object for balance, perhaps a bar on a smith machine and stand on a dumbbell handle with a small plate loaded. 2.) Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position. 3.) Lift the calf as you roll your foot over the top of the handle so that you get a full extension. 4.) Exhale while doing this. 5.) Now inhale as you roll the dumbbell slightly forward and come back down. 6.) Repeat for the desired amount of reps.

Band Bench Press

Steps : 1.) To begin this exercise; start off with placing a band under the leg of the bench where your head will be resting. 2.) Following this placement, lie down flat on a flat bench and push your arms forward so that you have the handles in front of you at your shoulder width. 3.) Then bring the handles down as if you are doing a normal barbell bench press. 4.) Right before you are about to touch your chest, squeeze your pectorals and hold the position for a few seconds and return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Posterior Lower Leg Stretch

Steps : 1.) Start this stretch by kneeling down on one knee while the opposite foot is planted flat on the floor. 2.) Keep your spine straight and your hips/shoulders aligned. 3.) Take one of your hands and place it upon the knee of the outstretched leg and lunge forward slightly. 4.) Hold for a few seconds, switch legs and repeat.

EZ Bar Preacher Curl (Reverse Grip)

Steps : 1.) Start by sitting on a preacher bench and holding a weighted EZ Bar in your hands with arms rested on the pad. 2.) Slowly elevate the bar up towards your shoulders, squeezing your forearms and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Sphinx

Steps : 1.) Start off by lying prone on the ground or a mat with your hands and forearms firmly on the floor. 2.) Pressing your pelvis on the mat, extend your upper body up to the ceiling, holding onto this position for a few seconds then returning back to the starting position. 3.) Repeat this pose for a few times to be able to stretch out your back.

Kneeling Hip Flexor

Steps : 1.) Start by kneeling on a mat bringing one of your knees up so that the bottom of your foot is rested upon the floor the other leg is extended out behind you. 2.) Slowly shift your weight forward onto the bent leg until you feel a stretch in your quads. 3.) Hold for 15 to 30 seconds and then return to the starting position. 4.) Repeat for as many reps, sets and however long you desire.

Kettlebell Alternating Row

Steps : 1.) To begin this exercise; start off by holding onto two kettlebells and aligning them in front of your feet, keeping your knees bent and pushing your glutes out. 2.) Then take one of the kettlebells off of the floor and pull back towards your chest using your shoulder blades leaving the other in front of your feet. 3.) Hold in this position for a few seconds then return back to the starting position and repeat with the other arm. 4.) Repeat this exercise for as many repetitions as needed.

Shell Stretch

Steps : 1.) Begin on all fours with your knees underneath your hips and your arms in line with your shoulders. 2.) Take your head and lower it between your arms, then lower your glutes to your heels, keeping your hands in front of you on the floor during the entire motion. 3.) Hold onto this position for 15 to 30 seconds and then return back up to the starting position. Tips : 1.) It is important to feel the spine straighten out during the inhalation

Seated Hamstring Stretch

Steps : 1.) For this stretch you will need a partner to assist you. 2.) Start off sitting flat on the floor with your legs fully extended out in front of you and your partner standing right behind you. 3.) Slowly lean forward as you as your partner braces your shoulders, then try to push your torso back for 15 to 30 seconds as your partner prevents any movement from your body. 4.) Relax your muscles as then your partner then pushes back on your torso and you lean forward for 15 to 30 seconds. 5.) Repeat for as many reps, sets and duration as you desire.

Side Plank Hip Abduction

The side plank with leg lift is an advanced variation of the traditional side plank exercise that targets the obliques, shoulders, hips, and glutes while also engaging the outer thigh muscles. Begin by lying on your side on a mat or soft surface. Align your body so that your elbow is directly beneath your shoulder. Stack your feet on top of each other and lift your hips off the ground, creating a straight line from your head to your heels. Engage your core muscles to maintain stability throughout the exercise. Place your bottom hand (the one closest to the ground) flat on the mat, with your fingers spread wide for stability. Keep your elbow directly under your shoulder to support your upper body. Lift your top leg (the one not in contact with the ground) upward while keeping it straight. Lift your leg as high as you can comfortably, focusing on using the muscles on the side of your hip (abductors) to perform the movement. Keep your foot flexed and your toes pointing forward throughout the exercise. Once you reach the top position of the leg lift, hold it for a brief moment, squeezing your glutes and outer thigh muscles to maximize engagement. Focus on maintaining stability in your core and not allowing your hips to sag or rotate backward. Slowly lower your top leg back down to meet your bottom leg, returning to the starting position of the side plank. Keep the movement controlled and avoid letting your leg drop too quickly or bounce off the ground. Perform the leg lift movement for the desired number of repetitions on one side before switching to the other side.

Barbell 1/2 Squat

Steps : 1.) Start by setting up a weighted barbell with the amount of weight that you would like to perform. 2.) Position the barbell on your shoulders with an overhand wide shoulder width grip just as in a regular squat position. 3.) Slowly squat down towards the floor about 12 inches, not as deep as a regular squat, and hold for a count. 4.) Return back up to the starting position. 5.) Repeat for as many reps and sets as desired.