Exercise Database

Kneeling Lat Stretch

Steps : 1.) Start off in a kneeling position on the ground or on a mat. 2.) Take one arm and reach out with your palm turned face up and start to rotate the shoulder. 3.) Push up on your lower back until you feel a stretch. 4.) Hold onto this position for 15 to 30 seconds and then repeat on the opposite arm.

EZ Bar Seated Reverse Grip French Press

Steps : 1.) Start by loading up a weighted barbell or EZ bar with the weight that you would like to perform for this exercise. 2.) Sit down on a the end of a flat bench and this will be your starting position. 3.) Grab the bar with an underhand grip, lift it above your head, then slowly while keeping your elbows close to your body, lower the weight behind your head while squeezing your triceps and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Kettlebell Turkish Get-Up Lunge

Steps : 1.) To begin this exercise; start off lying flat on your back on the floor with a kettlebell pressed up above your chest. 2.) Take the knee that is on the same side as the kettlebell and bend it. 3.) Then use your opposite arm to help push yourself up into a lunge position and then move to resting on one knee. 4.) Slowly stand up with the kettlebell still pressed up overhead then reverse back down to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Gironda Sternum Pull-Up

The Gironda sternum chin-up exercise is a variation of the basic chin up that focus more upon the lats and lower back. Steps : 1.) Start by grabbing a pull up bar with a shoulder-width, overhand grip and hang from it with your arms fully extended. This will be your starting position. 2.) Slowly pull yourself up towards the bar and lean your head as far back as possible while arching your spine. 3.) Continue pulling so that your collarbone passes the bar and you are able to touch it with your sternum and then hold this position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell Squat to Bicep Curl

This exercise combines a squat with a curl to effectively work the entire body. This is an advanced exercise. Steps : 1.) Stand with your feet shoulder-width apart, your knees slightly bent and your abs drawn in, holding a dumbbell in each hand. 2.) As you perform a squat, keep both arms extended holding the dumbbells. 3.) As you come out of the squat position, focus on extending the legs as you curl the dumbbells upward towards the shoulders. 4.) Pause for a moment and repeat for desired repetitions. Tips : 1.) Contract your biceps as you curl your arms up.

Dumbbell One-Arm Front Raise

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a dumbbell in one hand at your side. 2.) Slowly elevate your arm up in front of you to about head level, feeling a stretch in your shoulders and squeeze, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Fly

The dumbbell one arm bench fly is similar to the dumbbell fly exercise and helps build strength and size in your chest muscles. Steps : 1.) Start by lying on a flat bench with your free hand holding the bench and the other hand grabbing onto a dumbbell, keeping your forearm parallel to the floor. 2.) Once in position, slowly raise your arm in an arc over and above the middle of your chest. 3.) Continue until you feel a stretch in your pec muscles and then slowly return back to the starting position.

Hanging Knee Raise (Rotational)

Steps : 1.) Start by standing underneath a pull up bar and pull yourself up off of the ground so that you are hanging above the floor. 2.) Pull your knees up and across to one side of your body until you feel a stretch in your abs then hold for a count. 3.) Return back to the starting position and repeat in the opposite direction. 4.) Repeat for as many reps and sets as desired.

Weight Plate Pinch

Steps : 1.) To begin this exercise; start off by taking two weight plates and placing them together. 2.) Take your fingers and thumb and squeeze the plates together, holding the position for as long as possible. 3.) Repeat this exercise for as many repetitions as needed.

Dumbbell Shoulder Press (Reverse Grip)

Steps : 1.) Start off sitting up straight on a bench, with your feet together flat on the floor, gripping dumbbells in each hand at shoulder height. 2.) Then press the weights upward with your wrists rotating outward until you feel a stretch in your shoulders, and hold this position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell Seated Wrist Curl (Neutral Grip)

Steps : 1.) Start off sitting on the end of a flat bench with your feet flat on the floor and holding a dumbbell in both hands using a neutral (hammer) grip. 2.) Rest your arms on your legs so the weights are extended off of your knees. 3.) Lower the weights down below your knees as this will be your starting position. 4.) Slowly raise the dumbbells up, only using your wrists and squeeze until you feel a stretch in your forearm muscle. 5.) Hold for a count and then return back to the starting position. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired. Notes : 1.) Make sure that you are isolating the forearm muscle 2.) Refrain from moving your arms or legs while performing this exercise

Dumbbell Press (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball with a dumbbell in each hand. 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.) Begin with the weights on your chest and slowly push them up towards the ceiling during your exhale and then inhaling when returning the weights back to the starting position. 4.) Repeat for as many reps and sets as desired.

Thoracic Spine Extension (Foam Roller)

Thoracic spine extension using a foam roller is an effective way to improve mobility and flexibility in the upper back, specifically targeting the thoracic spine. Begin by sitting on the floor with your knees bent and feet flat on the ground. Place a foam roller horizontally on the ground behind you, perpendicular to your body. Slowly lie back onto the foam roller, positioning it underneath your upper back, just below your shoulder blades. Support your head with your hands, interlacing your fingers and placing them behind your head. Avoid putting too much weight on your neck. Engage your core muscles to stabilize your spine and maintain a neutral position throughout the exercise. Extend your arms straight out to the sides, palms facing up. This helps to open up the chest and shoulders. Using your legs, gently push against the ground to roll the foam roller up and down your upper back, focusing on the thoracic spine. Move slowly and deliberately, allowing the foam roller to apply pressure to different areas of your upper back. Pay attention to any areas of tightness or tension, and spend extra time rolling over those areas to help release muscle tension. Once you find a tender spot or area of restriction, pause and focus on extending your upper back over the foam roller. Slowly arch your back over the foam roller, allowing your chest to open up and your shoulder blades to move apart. Hold this extended position for a few seconds, focusing on breathing deeply into your chest to facilitate the stretch. Continue rolling and extending your upper back over the foam roller for 1-2 minutes, gradually working your way up and down the thoracic spine. Remember to maintain a slow and controlled pace, and listen to your body's feedback to determine how much pressure to apply. Breathe deeply and slowly throughout the exercise, inhaling as you extend your spine over the foam roller and exhaling as you release the stretch.

Dumbbell Bicep Curl (Supine Wide Grip)

Steps : 1.) Start by laying with your back flat on a bench and your feet in front of you in contact with the floor and arms elevated at your sides with a dumbbell in each hand. 2.) Hold the dumbbells in a neutral grip then extend your arms out to your sides, keeping your upper body, wrists and shoulders in a line. 3.) Slowly curl the dumbbells towards your shoulders and twist to form an underhand grip, isolating the biceps, then hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cross Leg Erector Spinae

Steps : 1.) Begin this stretch by lying flat on your back with one of your legs straight out, the other bent and crossed over the extended leg. 2.) Take your arm on the extended leg side and push against the crossed leg as much as possible holding this position for about 15 to 30 seconds. 3.) Repeat this position on the opposite side.

Kettlebell Leg Pass

Steps : 1.) To begin the exercise, take one kettlebell and place them between your legs, bending over and pressing your glutes out, and keeping your back flat. 2.) Take the kettlebell and pass it between your legs to your other hand behind the legs. 3.) Make sure that you are passing the kettlebell only behind your legs. 4.) Repeat this motion with a “W” returning the kettlebell to the front with each pass through. 5.) Repeat this exercise for as many repetitions as needed. 6.) You can also alternate the direction of which the kettlebells are passed between the legs.

Dumbbell Incline Hammer Curl (Prone)

Steps : 1.) Begin by taking an adjustable bench and elevating it to around 30-degrees. With your legs extended behind you and toes on the floor, have your arms in front of you with a dumbbell in each hand. 2.) Hold the dumbbells in a neutral grip and let them hang towards the ground. 3.) Slowly elevate the weights up towards your shoulders, isolating your biceps, 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 Tricep Extension (Reverse Grip)

Steps : 1.) Start by placing a handle on a low cable pulley machine and placing a flat bench in front of the machine. 2.) Sit down on the bench with your back facing the machine, grabbing the handle with one hand and extending it over your head, as this will be your starting position. 3.) Slowly lower the weight behind your head, squeezing your tricep and holding for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.