Exercise Database

Lateral Box Jump Overs

Lateral box jump overs are a challenging exercise that requires coordination, strength, and agility. Focus on controlled movements and proper form to maximize effectiveness and minimize the risk of injury. Stand beside the box with your feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged throughout the movement. Start by bending your knees and lowering your hips into a partial squat position. Jump sideways explosively on top of the box, using your arms to generate momentum. Tap the top of the box with both feet before landing softly on the ground on the opposite side. Immediately jump back in the opposite direction, clearing the box once again. Continue jumping back and forth over the box in a lateral motion, maintaining a steady rhythm. 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.

Turtle Pose

Steps : 1.) Start of by resting on your hands and knees and keeping your knees beneath your hips. 2.) Using your glutes sit back slowly onto your heels and lower your forehead down to the floor, placing your arms beside your body right next to your feet. 3.) Hold this position for 5 to 10 breaths and return back to the starting position.

Stability Ball Narrow Push-Up

Steps : 1.) Begin by rolling into a prone position on an exercise ball until your shins are on the top of the ball and your hands are on firmly on the floor in front of you right under the shoulders. 2.) Position your hands and bring them closer together so that they are just shoulder width apart. 3.) Lower your chest in a pushup position bending at the arms and go down as far as you comfortably can and then slowly raise back up. 4.) Repeat for as many reps and sets as desired.

Stability Ball Walking Lunge

Steps : 1.) Start by standing straight up, feet shoulder width apart and holding an exercise ball in front of you. 2.) Lunge forward by placing one foot in front of the other, then twisting your upper body with the exercise ball away from your bent legs. 3.) With your back foot, return back to an upright position then switch sides and lunge forward. 4.) Repeat for as many reps and sets as desired.

Carioca

The carioca warm-up drill, also known as the grapevine drill, is a dynamic exercise that helps to improve agility, coordination, and lateral movement. Begin by standing with your feet hip-width apart and your arms relaxed at your sides. Engage your core muscles to stabilize your torso. Start with a basic carioca step. Take a sideways step to your right with your right foot, crossing it behind your left foot. Then, step to the right again with your left foot, uncrossing it from behind your right foot. Your feet should now be back in the starting position, but with your left foot slightly to the right of your right foot. Continue moving sideways to the right by crossing your right foot over your left foot, followed by your left foot stepping to the right. Repeat this crossing-over motion as you move across the space. Coordinate your arm movement with your leg movement to enhance balance and coordination. As you step to the right with your right foot, swing your left arm across your body in front of you. Similarly, when stepping to the right with your left foot, swing your right arm across your body. Keep your body low to the ground throughout the drill by bending your knees slightly. This helps to engage your leg muscles and maintain stability. Once you're comfortable with the basic carioca step, gradually increase the speed of your movements. Focus on maintaining control and proper form as you pick up the pace. After completing several repetitions moving to the right, switch directions and perform the carioca drill to the left. Begin by stepping to the left with your left foot, crossing it behind your right foot, then continue with the crossing-over motion.

Dumbbell Kneeling Bicep Curl (Stability Ball)

Steps : 1.) Start off kneeling on an exercise ball, making sure that you find and get your balance first, with a dumbbell in one of your hands. 2.) Hold the dumbbell palms up at hip level and slowly curl the weight to chest level, pause and then lower back down to the starting position under control. 3.) Repeat for the number of reps and sets desired and switch arms.

Barbell Seated High Front Raise

Steps : 1.) Start by sitting up straight at the end of a flat bench with your feet on the floor in front of you holding a weighted barbell on your knees with an overhand grip. 2.) While keeping your arms straight, slowly elevate the barbell up and over your head, squeezing your shoulders 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.

Dumbbell Alternating Hammer Curl (Stability Ball)

Steps : 1.) Start off by sitting on an exercise ball with dumbbell in each hand rested at your sides. 3.) With one of your arms raise the weight up towards your shoulder, keeping the elbow close to your body and squeezing the bicep. 4.) Return back to the starting position and repeat with the other arm. 5.) Repeat for as many reps and sets desired.

Dumbbell One-Arm Fly (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball with a dumbbell in one 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.) Position the dumbbell straight up over your chest and then lower your arm down letting it bend slightly until the weight reaches shoulder level. 4.) Return back to the starting position and repeat with the opposite arm for as many reps and sets as desired.

Dumbbell One-Arm Single-Leg Bicep Curl on Stability Ball

Steps : 1.) Start by sitting on an exercise ball, holding onto a dumbbell in one hand and elevating a leg on the same side. 2.) Lift up the weight, while keeping the leg raise, and curl it up to chest level, making sure to isolate the bicep and then return back to the starting position. 3.) Repeat for as many repetitions as desired and then switch arms.

Stability Ball Hip Roll

Steps : 1.) Start by laying with your back flat on the floor and putting your legs on top of an exercise ball, with your calves resting on top. 2.) Place your arms out to your sides, palms down on the ground in a "T" position, then slowly while using your abs, roll over to one direction as far as possible until you feel a stretch in your core. 3.) Return back to the starting position and repeat in the opposite direction. 4.) Repeat for as many reps and sets as desired.

Barbell High Snatch

Steps : 1.) Start by standing in front of a barbell, feet shoulder width apart with an overhand grip position. 2.) Bring the barbell up to mid thigh position with a wide grip. 3.) Then pull up the barbell by driving up through your heels and raising the bar, quickly executing a second pull by extending through your hips and knees bringing the bar up as fast as possible. 4.) Continue to raise the bar up and overhead without re-bending your knees and hold for a count. 5.) Slowly return the bar back down to the starting position. 6.) Repeat for as many reps and sets desired.

Seated Trunk Rotation

Steps : 1.) Start by sitting in a chair so that your back is straight, feet are planted on the floor, and your hands behind your head with fingers interlaced. 2.) Slowly twist your upper body, through your hips, to one side as far as you can so that the opposite side elbow touches the knee of the leg you are stretching down towards until you feel a stretch in your back. 3.) Hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps and as long as you desire.

Upward Facing Bow Pose

Steps : 1.) Start off by laying on your back with your knees bent up, placing your palms facing out near your shoulders. 2.) Putting the weight of your body on your heels, peel your back off of the floor and lift up through the hips. 3.) As your hips are raised up off of the ground, put the pressure on the palms of your hands and straighten the arms to lift into the full position. 4.) Once at this position press your inner thighs closer together and push your groin up towards the ceiling. 5.) Hold this position for a few seconds and return back to the starting position.

Weighted Box Jump

Performing weighted box jumps adds an extra challenge to the exercise, increasing the resistance and intensity of the movement. In regard to using weight, the following can be used to perform the movement: a weighted vest, weight plates or dumbbells. Stand facing the box with your feet shoulder-width apart and toes pointed forward. Hold the weight securely in your hands, either in front of your body or at your sides. Keep your chest up, shoulders back, and core engaged throughout the movement. Bend your knees and lower your hips into a partial squat position. Explosively push off the ground with both feet, jumping upward onto the top of the box while holding or wearing the weight. Swing your arms to generate momentum and propel yourself upward. Land softly on the box with both feet, ensuring your entire foot is on the box and your knees are slightly bent to absorb the impact. 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 control, returning to the starting position while still holding the weight.

Barbell Jerk Dip Squat

Steps : 1.) Start with a barbell racked upon your shoulders in a front squat or jerk position, using your shoulders to create a resting shelf and bar lightly touching your throat. 2.) While keeping your torso vertical, dip slightly by flexing in your knees allowing them to move forward without your hips moving. 3.) Then forcefully push through your feet to return the barbell to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Posterior Fly (Stability Ball)

Steps : 1.) Start off sitting on an exercise ball with both feet together, your chest close to your knees and arms hanging down in front with a dumbbell in each hand. 2.) While maintaining a flat back, lift one of the weights to shoulder height allowing the arm to bend slightly and hold for a count, as the other arm stays in front of you. 3.) Return back to the starting position and alternate the exercise with the opposite arm. 4.) Repeat for as many reps and sets desired.

Sage Twist 1

Steps : 1.) Start by sitting on the floor and bringing your legs around to the left, tucking your right foot underneath your left ankle. 2.) Take your right hand and bring it behind you to the floor, keeping your knees facing forward and holding onto them with your right arm. 3.) Then if possible, take your left hand and slide it underneath your knee and catch hold of the left arm with your right hand, looking back over your shoulder 4.) Hold this position for 5 to 10 breaths and return to the starting position and repeat with the opposite side.