Exercise Database

Rear Pull-Up (Wide Grip)

Steps : 1.) Start by grabbing a pull-up bar with an overhand grip. 2.) Position each hand about a foot away from your head. 3.) Lift yourself up until the back of neck is behind the pull-up bar. 4.) Exhale as you lift yourself up and inhale as you lower your body. 5.) Slowly let your self back down to the starting position. 6.) Repeat for the desired amount of reps.

Plyo Push-Up

Steps : 1.) Start in a prone push up position on the floor with your arms fully extended at shoulder width and keeping your body straight. 2.) Slowly descend to the ground by flexing through your elbows, lowering your chest towards the ground until you feel a tension in your chest. 3.) As soon as you feel a stretch in your muscle quickly push yourself back up so that your hands leave the ground. 4.) Return back to the starting position and repeat for as many reps and sets as desired

Barbell JM Press

Steps : 1.) To begin this exercise; start off placing your back flat upon a bench and position yourself just as if you were to perform a close grip bench press. 2.) The most important part is to make sure that the bar is above the upper part of your chest. 3.) The lower the bar down towards your chest just as if you were performing a lying triceps extension. 4.) Then use your triceps to push the bar back up into position. 5.) Repeat this exercise for as many repetitions as needed.

Cat Cow Stretch

The Cat-Cow stretch is a classic yoga sequence that helps to improve flexibility and mobility in the spine while also stretching the back, torso, and neck muscles. Begin on your hands and knees in a tabletop position. Ensure that your wrists are directly under your shoulders and your knees are directly under your hips. Your spine should be in a neutral position, with your head in line with your spine. Inhale deeply as you arch your back and tilt your pelvis down towards the floor. Lift your chest and tailbone towards the ceiling, allowing your belly to sink towards the ground. Lift your gaze forward or slightly upward, lengthening through the front of your neck. As you exhale, round your spine upward towards the ceiling like an angry cat. Tuck your chin towards your chest and draw your belly button towards your spine to engage your core. Press firmly into your palms, rounding your upper back as much as comfortable. Allow your head to drop towards the floor, creating space between your shoulder blades. Continue to flow between Cow and Cat poses with each breath Inhale to transition into Cow Pose, arching your back and lifting your gaze. Exhale to transition into Cat Pose, rounding your spine and tucking your chin. Move slowly and mindfully, syncing your breath with your movement.

Dumbbell Incline Spider Curl

The dumbbell incline spider curl exercise uses an incline bench to target the bicep muscles and build bigger arms. Steps : 1.) Start by adjusting an incline bench to a 45-degree angle. 2.) Grasp dumbbells in each hand and lean face down against the bench, with your feet resting on the floor for support. 3.) Allow your arms to hang down at your sides. 4.) Keeping your elbow straight, raise the dumbbells up towards your head, contracting your biceps. 5.) In a controlled manner lower the weight and repeat.

Decline Bench Rotational Sit-Up

Steps : 1.) Start off laying with your back flat on a decline bench with your hands above your chest and placing your feet underneath the resting pads. 2.) Slowly pull your body up and bring your right arm forward and across to your left knee until you feel a stretch in your abs. 3.) Hold this position for a count then return to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Rope Pullover (Supine)

Steps : 1.) Start by setting up a rope extension on a low pulley cable machine then lay down on the back with your back towards the machine. 2.) Grab onto the rope with both hands keeping them extended behind your head with elbows bent as this will be your starting position. 3.) Slowly pull your hands up and across the top of your head and extend forward over your chest and squeeze. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Push Press Behind the Neck

Steps : 1.) To begin this exercise; start off with a weighted barbell rested upon your shoulders behind your neck. 2.) Bend your knees slightly and explode upward using your upper legs to overhead press the barbell above your head. 3.) Lower the bar slowly back down to your shoulders. 4.) Repeat this exercise for as many repetitions as needed.

Machine Single-Leg Press

Steps : 1.) Start by sitting on a leg press machine with one leg positioned off to the side and the other rested on the platform in front of you with a wide stance. 2.) Slowly push up against the platform, fully extending your leg and squeezing your hamstrings on the motion upward. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Bicep Curl (Supine)

The lying bicep cable curl exercise isolates the muscles of your biceps without standing or sitting. Steps : 1.) Start off by attaching a short bar to a cable pulley set on the lowest setting and lie down on a mat or the floor with your feet touching the weight stack. 2.) Grasp the bar with and underhand grip (palms facing up), and with your arms fully extended and your elbows at your sides, pull the bar in an arc to your chest. 3.) Hold for a count by contracting your biceps, and then return to the starting position. 4.) Repeat for as many reps and sets as desired.

Tuck Crunch

Steps : 1.) Start by lying down with your back on the floor or an exercise mat, with your arms lying across your sides and palms facing down. 2.) Once in position cross your legs at your ankles and slowly elevate your legs up in the air until your thighs are perpendicular to the floor. 3.) Next cross your arms on your chest as if you were doing sit ups and perform crunches while maintaining your leg position. 4.) Repeat for as many reps and sets as desired.

Band Lateral Raise

Steps : 1.) To begin this exercise; stand on a band so that it is evenly distributed to be pulled by each arm. 2.) Grab the handles and keep you arms down and rested at your side. 3.) Then using your shoulders, raise the hands above your sides so that they are at shoulder level then lower the handles back down to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

90/90 Hamstring Stretch

Steps : 1.) To begin this exercise; start off lying flat on your back with one leg extended out and with your other leg bend it and grab the knee with your hands. 2.) Take the leg that is being bent and extend it straight into the air and hold onto the position for up to 15 seconds and then alternate legs. 3.) Repeat this exercise for as many repetitions as needed

Cable Oblique Crunch

Steps : 1.) Start by standing with your side next to a high pulley cable machine with a grip attachment connected to the machine. 2.) Grasp the handle with one of your hands, with your feet shoulder width apart and the other arm rested at your side. 3.) Slowly pull down and rotate the body with the arm grasping the cable with your obliques until you feel a stretch in your core. 4.) Return back to the starting position and switch to the opposite side. 5.) Repeat for as many reps and sets as desired.

Stability Ball Trunk Rotation

Steps : 1.) To begin this exercise; take a stability ball and hold it straight out in front of your chest. 2.) Then twist your upper body side to side, tightening your abdominals when reaching each side. 3.) Repeat this exercise for as many repetitions as needed.

Cable Incline Pulldown (Supine)

Steps : 1.) To begin this exercise; start off by lying back flat on an incline bench facing away from the pulley machine. 2.) Take the bar from the pulley machine and extend it in front of you and down until its right above your thighs. 3.) Then return back to the starting position slowly, squeezing your back tightly as you reach the start. 4.) Repeat this exercise for as many repetitions as needed.

Kettlebell Farmer's Carry

The kettlebell farmer's carry is a simple yet effective exercise for developing grip strength, core stability, and overall strength. Stand upright with your feet shoulder-width apart. Place a kettlebell on the ground next to each foot. Engage your core muscles to stabilize your spine. Imagine drawing your belly button in towards your spine. Bend at the hips and knees, maintaining a flat back and neutral spine. Reach down and grip the handles of the kettlebells firmly. With a strong grip and engaged core, lift the kettlebells off the ground simultaneously. Keep your shoulders back and down, and avoid rounding your upper back. Once the kettlebells are lifted, stand up tall with your shoulders pulled back. Hold the kettlebells by your sides with your arms fully extended. Begin to walk forward in a controlled manner. Take short, quick steps while keeping your posture tall and your core tight. Focus on maintaining an even pace and avoiding excessive swaying or leaning to either side. Keep your shoulders square and level throughout the exercise. Engage your core muscles to prevent excessive side-to-side movement. Focus on gripping the handles of the kettlebells tightly throughout the carry. Continue walking for a predetermined distance or time, depending on your fitness level and goals. If you're new to the exercise, start with shorter distances and gradually increase as you become more comfortable and stronger. Once you've completed the desired distance or time, carefully lower the kettlebells back to the ground.

Single-Leg Squat

Steps : 1.) Start by setting up a horizontal flat bench behind you and placing one of your legs behind you in the middle of the bench as this will be your starting position. 2.) Cross your arms in front of you and slowly lower your body down towards the floor, bending with your front leg until your knee is parallel with the floor and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.