Exercise Database

Cable Internal Rotation

The cable internal rotation exercise is an excellent way to target the rotator cuff muscles, specifically the subscapularis. This exercise is crucial for shoulder stability and overall shoulder health. Here's how to perform it correctly: Setup: Adjust the pulley on the cable machine to elbow height. Attach a single handle to the pulley. Select an appropriate weight. Starting Position: Stand with your side to the cable machine, so the arm you're working is nearest to the machine. Grab the handle with the hand of your working arm. Step away from the machine to create tension on the cable. Position your elbow against your side, bent at a 90-degree angle. Your forearm should be perpendicular to your torso, with your hand holding the handle in front of you. Executing the Internal Rotation: Inhale and brace your core. Keeping your elbow fixed against your side, rotate your arm inward, bringing your hand across your body. The movement should come from your shoulder, not your elbow or wrist. Rotate until your forearm is almost across your torso, or until you feel a good contraction in your shoulder. Returning to Starting Position: Exhale and slowly rotate your arm back to the starting position with control, keeping the movement smooth and controlled. Avoid letting the weight pull your arm back too quickly.

Machine Squat

The machine squat is similar to the leg press machine that works the same muscles and improves lower extremity strength. Steps : 1.) Start by adjusting the shoulder rack of the machine so that your feet comfortably reach the crosspiece and keeping a slight bend in your knees. 2.) Once in position, press your feet forward and release the safety locks. 3.) Slowly lower the weight towards your body, keeping your abs tightly drawn in and knees moving in the same direction as your feet. 4.) Don't lock your knees or bounce the weight.

Cable One-Arm Tricep Pushdown (Reverse Grip)

Steps : 1.) Start by setting up a handle on a high cable pulley machine, then face the machine and grab the handle with an underhand grip. 2.) Pull down so that your elbow is tucked in at your side and hand is around chest level, then slowly extend your arm down as far as possible, squeezing your tricep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Field Sports

Field sports are any sports that are performed outdoors such as lacrosse. These sports can help increase endurance, agility, flexibility, stamina as well as burn calories, lose weight and tone up the body.

Weighted Side Bend

Steps : 1.) Begin by standing up straight with your one arm to your side holding a weight plate and the other rested behind you with palm placed on your head. 2.) Then slowly bend to one side of your body, grasping onto the weight, until you feel a tension on your obliques and hold for a few seconds. 3.) Return back to the starting position and complete the number of reps desired and then switch to the opposite side.

Cable Rear Pulldown (Wide Grip)

Steps : 1.) Start by sitting on a bench that has a pulldown bar or on a lat-pulldown machine. 2.) Place each of your hands on the bar so that it is about a foot from your head and then slowly pull down the bar behind your back. 3.) Slowly pull down until the bar is at the base of your neck and squeeze your shoulder muscles. Be aware that this version of the lat pulldown can place additional stress on the shoulder joint. This is because the arms are externally rotated and abducted during the movement. A better option may be a lat pulldown to the upper chest instead. 4.) Hold this position for a count then return back up to the starting position. Tips : 1.) Make sure that you do not do too much weight or weight that is unmanageable as that can lead to injury or shoulder issues.

Machine Iso Lateral High Row

Steps : 1.) Start by setting up weight on a high iso lateral machine, then sit down with your feet in front of you and thighs rested underneath the padding for stability. 2.) Reach up with one hand and grab one of the handles with an overhand grip as this will be your starting position. 3.) Slowly lower the handle down towards your side at chest level, squeezing your back and lat muscles on the way down, and hold for a count. 4.) Return back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Yoga

Yoga is a form of exercise that uses slow movements and stretching to increase flexibility, balance and is even good for relieving stress and relaxing.

Outdoor Hiking

Outdoor hiking is a physical activity that involves walking or trekking on trails, often through natural environments like forests, mountains, or parks. It can vary in intensity, from easy flat trails to steep, challenging climbs. Is it Cardio or Strength and Endurance? Hiking is primarily considered a cardiovascular (aerobic) exercise, especially when done on moderate to steep inclines or for long durations. It increases your heart rate, improves lung capacity, and helps in burning calories, making it beneficial for heart health and weight management. Muscle Groups Used: Leg Muscles: Hiking works the major muscles in your legs, including the quadriceps, hamstrings, calves, and glutes. The uneven terrain and elevation changes help build strength and endurance in these muscles over time. Core: Maintaining balance on uneven surfaces engages your core muscles, contributing to overall strength. Endurance: Hiking longer distances or over challenging terrains also enhances muscular endurance, particularly in your legs and back. Thus, hiking is a combination of cardio and muscular endurance exercise, with some strength benefits, particularly in the lower body.

Barbell Wrist Curl (Posterior)

Steps : 1.) Stand with your feet shoulders width apart. 2.) Grasp the barbell in your hands with your palms facing outwards. 3.) Lift the barbell up and down using only your hands while keeping your arms straight.

Machine Bicep Curl (Reverse Grip)

Steps : 1.) Start by sitting on a bicep curl machine that has rotating handles. 2.) Rest your arms over the padding keeping them straight and grab onto the handles with a overhand (reverse) grip. 3.) Slowly raise the handles up towards your shoulders, squeezing and isolating your biceps, and hold for a count. 4.) Return to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Bicep Curl (Wide Grip)

The barbell wide grip standing biceps curl exercise is a wide grip version of the bicep curl that targets the lateral (outer) portion of the bicep muscle. Steps : 1.) Start by standing with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 2.) Grab a barbell with an underhand (palms up) grip as wide as you comfortably can and extend your arms fully against your thighs. 3.) Keeping your elbows straight, raise the bar towards your chest till your forearms touch your chest, squeezing your bicep muscle. 4.) Pause for moment and then return to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine T Bar Reverse Row

Steps : 1.) Start by setting up a T-Bar Row machine with the amount of weight that you want to use to perform this exercise. 2.) Lay down with your chest flat on the pad in front of you, legs behind on the foot rests and grabbing onto the handles with an underhand reverse grip. 3.) Slowly pull the bar up towards your chest, bringing the handles to your sides, squeezing with your back and lat muscles. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Lat Pulldown (Reverse Grip)

Steps : 1.) Start by setting up a wide grip bar to a lat pulldown machine, then grasping it with an underhand shoulder width grip and sitting down on the machine with your knees rested underneath the pads. 2.) Keeping your back straight, slowly pull the bar down towards your upper chest, squeezing your lats and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Press (Close Grip)

Steps : 1.) Start by laying with back on a flat bench, feet in front of you and holding a dumbbell in each hand elevated above your chest. 2.) Slowly lower the dumbbells to your chest, keeping them close together, without touching and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Arm Circles

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms extended out to your sides so that you create a "T" shape and should be parallel to the floor. 2.) Slowly make circles with your arms feeling a stretch in your shoulders as you continue to rotate in a circular motion. 3.) Continue this motion for 10 to 20 seconds then return to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Bent-Over Row (Reverse Grip)

The barbell bent-over row with a reverse grip (underhand grip) is a great exercise for targeting the back muscles, particularly the lower lats, as well as the biceps. Here's how to perform it correctly: Setup: Stand with your feet shoulder-width apart. Load the barbell with the desired weight. Stand close to the barbell with your shins almost touching it. Grip the Barbell: Bend at your hips and knees to reach down and grip the barbell with an underhand (supinated) grip, where your palms are facing up. Your hands should be about shoulder-width apart or slightly wider. Starting Position: Lift the barbell by straightening your legs and then your hips to stand up straight, keeping the bar close to your body. Engage your core and maintain a slight bend in your knees. Bend at your hips to lower your torso until it is roughly parallel to the ground or slightly above, maintaining a neutral spine (do not round your back). Your arms should be fully extended, and the barbell should be hanging in front of you. Executing the Row: Inhale and pull the barbell towards your lower abdomen or just below your ribcage. Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement. Focus on using your back muscles rather than your arms to lift the weight. Lowering the Barbell: Exhale and slowly lower the barbell back to the starting position with your arms fully extended. Keep your torso stable and avoid any jerky movements.

Weight Plate Front Raise

Steps : 1.) To begin this exercise; start off holding a barbell weight plate in your hands at your waist and standing up straight. 2.) Keep your palms facing inwards towards each other. 3.) Then slowly move the plate up and out until it has reached your shoulder level and hold onto it for a few seconds squeezing your shoulders tightly. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed