Exercise Database

Drop Push-Up

Steps : 1.) Start off placing either two platforms or boxes about 2 feet apart from each other then get into a push-up position with your feet extended behind you and placing your hands on the boxes. 2.) Drop from the platforms by pushing up off of the boxes with your hands, with as much force as possible, and landing on the ground, hands absorbing the impact. 3.) Push yourself back up and extend your arms back onto the boxes. 4.) Repeat for as many reps and sets as desired.

Hero Pose

Steps : 1.) Begin by kneeling on the floor with your knees close together and your feet wide apart. 2.) Place your hands on the soles of your feet and lift up from your pubic bone and back towards the ceiling. 3.) Hold this position for a few seconds and return back to the starting position.

Medicine Ball Two-Arm Overhead Throw

Steps : 1.) Start by laying on the ground with your back on the floor and your knees bent, holding a ball in both hands extended behind your head. 2.) Forcefully come up through your shoulders, in a sit up motion, and throw the ball directly in front of you as if you were going for a maximum distance. 3.) Bounce the ball off a wall back to you and repeat or have a partner catch and bring the ball back to you for as many reps and set as desired.

Forward Lunge with Rotation

Performing a forward lunge with rotation is a dynamic exercise that engages multiple muscle groups, including the legs, core, and obliques. Stand tall with your feet hip-width apart and your arms by your sides. Begin by taking a step forward with your right foot, lowering your body into a lunge position. As you lower your body, simultaneously twist your torso to the right, rotating your arms and upper body over the front leg (right leg in this case). Keep your chest up and your back straight throughout the movement. Your front knee should be bent at a 90-degree angle, and your back knee should hover just above the floor. Your arms should be extended straight out in front of you, with your hands clasped together. Hold the lunge position for a moment, feeling a stretch through your hips and thighs. Return to the starting position by pushing through the heel of your front foot and stepping your right foot back to meet your left foot. Repeat the movement on the other side, stepping forward with your left foot and rotating your torso to the left. Keep your core engaged throughout the exercise to maintain stability and balance. Focus on controlled movements, especially when rotating your torso. Avoid any jerky or sudden movements that could strain your back or shoulders. Make sure to keep your front knee aligned with your ankle and avoid letting it extend past your toes to protect your knee joint. Keep your gaze straight ahead to help maintain balance. If you're having trouble with balance, you can place your hands on your hips instead of extending them out in front of you. Inhale as you lower your body into the lunge position and rotate your torso. Exhale as you return to the starting position.

Barbell Hang Snatch

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about mid thigh level, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) Moving your feet into the receiving position, pull yourself below the bar as you elevate it overhead making sure that you receive the bar as low as possible and extend your arms up fully over your body. 4.) Make sure that you have a balanced standing position and hold for a count, then slowly and under control lower the bar back to the ground. 5.) Repeat for as many reps and sets as desired.

Side Hop-Sprint

Steps : 1.) Start by standing to the side of a cone or a hurdle, then hop sideways over the obstacle and then rebounding over the obstacle once again to return to the starting position. 2.) Continue hopping back and forth for a number of repetitions as quickly as possible. After finishing your last rep, sprint a short distance. 3.) Repeat for as many reps and sets as desired.

Single-Leg Box Jump

Single-leg box jumps are an advanced variation of the traditional box jump that specifically targets balance, stability, and explosiveness in one leg at a time. Start by standing facing the box with one foot firmly planted on the ground and the other foot hovering slightly above the floor. Keep your chest up, shoulders back, and core engaged to maintain stability throughout the movement. Your arms can be positioned for balance, either extended in front of you or bent at the elbows. Bend your knee slightly on the leg that's in contact with the ground, loading it like a spring. Explosively extend your hip, knee, and ankle as you jump upward off the ground. Drive your arms upward to help generate momentum. Simultaneously, lift the hovering foot to help propel yourself upward. Aim to land softly on the box with both legs that you jumped off. Ensure your entire foot is on the box, and your knee is bent to absorb the impact. You can progress to landing on the same leg that you jumped off once you have mastered this first technique. Focus on maintaining balance and stability upon landing. Engage your core and stabilizing muscles to control the movement. Carefully step down from the box with the same leg that you jumped off. Use control and balance to lower yourself back to the starting position. Start with a manageable number of repetitions and sets based on your fitness level. As you become more proficient, you can increase the number of repetitions and sets. Perform the same number of repetitions on each leg to ensure balance and symmetry in your training.

Barbell Decline Bench Lunge

Steps : 1.) Start by setting up a decline bench in front of you, placing your right foot on the bench, keeping your leg extended and holding a weighted barbell on your shoulder blades. 2.) Then slowly, while keeping your balance, squat down so that you feel a stretch in your quads, holding for a count then return back up to the starting position. 3.) Repeat for as many reps and sets as desired.

Barbell Neck Press

Steps : 1.) Start by laying with your back on a flat bench using a medium grip on the barbell above you. 2.) Slowly lift the bar over your neck with your arms locked then come down until the bar is on your neck. 3.) Hold this position for a count then return back to the starting position squeezing with your chest as you push up. 4.) Repeat for as many reps and sets as desired.

Double Leg Stretch

Steps : 1.) Start off by lying on your back with your knees bent at 45-degrees and your feet flat on the floor hip width apart. 2.) Place your arms at your sides with your palms down and extend your spine through inhaling and exhaling. 3.) Keep your thighs connected, raise both of your knees so that they are at a 90-degree angle and aligned over your glutes and feet parallel to the floor. 4.) From there flex your upper body forward letting your head and shoulders come off of the floor and bring them towards your bent knees, feeling a stretch in your abdominals and pelvis. 5.) Hold this position for a few seconds then extending both of your arms and legs away from your body. 6.) Keep your feet together and straight out while hands open wide above your head. 7.) Take a deep breath in and return back to the center position with your knees bent and head pulling towards your pelvis. 8.) Repeat for a slow and steady motion until fully stretched.

Smith Machine Front Squat

Steps : 1.) Start by setting up a smith machine rack with the amount of weight that you would like to perform for the exercise. 2.) Position yourself underneath the bar so that your collar bone and shoulders are used to rest the bar across your body. 3.) Keep your feet shoulder width apart and extend your arms out in front of you as in a Frankenstein pose. 4.) Slowly squat down towards the floor keeping your back straight until your thighs are parallel with the floor and hold for a count. 5.) Return back up to the starting position. 6.) Repeat for as many reps and sets as desired.

High Knee Walk External Hip Rotation

The high knee walk with external hip rotation is an excellent exercise for improving hip mobility and strengthening the hip muscles. Stand tall with your feet hip-width apart, arms relaxed by your sides. Tighten your abdominal muscles to stabilize your core. Lift your right knee towards your chest as high as you comfortably can while maintaining balance. Keep your torso upright throughout the movement. Once your knee is lifted, externally rotate your hip joint by turning your knee outwards. You should feel the outer hip muscles engage. Slowly lower your right leg back down to the ground while maintaining control and stability. Your foot should land softly on the floor. Perform the same movement with your left leg, lifting the knee towards your chest and externally rotating the hip. Alternate between lifting and externally rotating each leg as you walk forward. Aim to keep a smooth and controlled rhythm. Throughout the exercise, focus on keeping your torso upright, shoulders relaxed, and core engaged. Avoid leaning backward or forward. Repeat for Desired Distance or Time: You can perform the high knee walk with external hip rotation for a certain distance (e.g., across a room) or for a specific duration (e.g., 30 seconds to 1 minute).

Band Seated Calf Stretch

Steps : 1.) Start by sitting up straight with your legs extended out in front of you. 2.) Slowly bend one knee back toward you and placing your foot on the floor to stabilize your body. 3.) With the other leg keep it extended and flex your ankle so that the toes are pointed in towards your body. 4.) Either using an exercise band, towel, belt or even your own hand pull your toes towards you until you feel a stretch in your calves and hold this position for 15 to 30 seconds. 5.) Return to the starting position and repeat for as many reps, sets and duration as desired.

Dumbbell One-Arm Reverse Fly

Steps : 1.) Begin by setting up an incline bench with your chest rested upon the bench with feet extended behind you, toes on the floor, holding a dumbbell in one hand, and arms rested down towards the floor. 2.) Slowly, using your shoulders, raise your arm up towards the ceiling, squeezing on the way up and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Downward Facing Puppy Dog

Steps : 1.) Begin by kneeling on an exercise mat with your legs shoulder-width apart. As you do this, position your hands forward while lowering your head towards the floor. 2.) Keep your knees underneath your hips at all times so that your buttocks is raised high in the air. 3.) Relax an extend back through the hips and low back, holding this position for 5 to 10 long, slow breaths. 4.) Return back to the starting position and repeat.

Barbell Alternating Press

Steps : 1.) Begin by standing up straight with your feet shoulder width apart, holding a weighted barbell at waist level with an overhand grip. 2.) Then push the barbell up and above your head so that your arms are fully extended. 3.) Slowly lower the bar towards your upper chest so that it is almost touching, then immediately push it back up to the starting position. 4.) As soon as you reach this position, lower the bar back down behind your neck and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Smith Machine Single-Leg Calf Raise

Steps : 1.) Start by setting up the amount of weight on the smith machine that you would like to perform for this exercise 2.) Place a horizontal bench underneath the bar and either a step or block in front of the bench. 3.) Sit down in the middle of the bench and lower the bar down towards your waist rasting it upon your right thigh. 4.) Extend your left leg out in front of you and place the ball of your right foot on the block. 5.) Raise the bar up off of the rack and lower your right heel down towards the floor as far as possible then slowly raise your heels up off of the floor, squeezing your calf in the process. 6.) Hold for a count then return back to the starting position. 7.) Repeat for as many reps and sets as desired.

Cross-Legged Forward Fold

Steps : 1.) Start off by positioning yourself in a cross-legged pose moving your feet forward so that the shins are in a horizontal line. 2.) Take your fingertips and place them right in front of your legs. 3.) Inhale with a few deep breaths and extend your hands forward as your chest and forehead come down towards the ground. 4.) Hold this position for up to 10 seconds and then return back to the starting position. 5.) You may repeat this pose but with your legs crossed the other way.