Exercise Database

Stability Ball Ab Curl

Steps : 1.) Lay down on a mat with your feet firmly planted on the ground and knees slightly bent. 2.) Place an exercise ball right above your abdominals with your hands on the ball, then slowly roll the ball up your thighs pausing at the top near your knees, holding this position for a few seconds. 3.) Return the ball back down to the starting position slowly and repeat for as many reps and sets 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.

Dumbbell Incline Fly (Stability Ball)

Steps : 1.) Start off by laying on an exercise ball in an incline position, with your feet flat on the floor, both hands holding a dumbbells and arms extended over your chest. 2.) Keeping your elbow slightly bent, lower the weights down until they are about chest level and hold. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell Tricep Kickback with Stork Stance

Steps : 1.) Start by standing on one leg bending the knee at 20-degrees and holding dumbbells in front of your chest with elbows bent at around 90-degrees. 2.) Slowly bend forward in your core raising one of your legs behind you creating a body line that is parallel with the floor. 3.) After gaining your balance, execute a tricep kickback by extending your elbows back and feeling a stretch in your triceps. 4.) Hold this position for a few seconds then return back to the starting position. 5.) Repeat for as many reps and sets desired.

Dumbbell One-Arm Bicep Curl (Prone)

Steps : 1.) Start by taking an adjustable bench and elevating it to around 30 degrees, with your legs extended behind you and toes on the floor, and your arms in front of you with a dumbbell in one hand. 2.) Hold the dumbbell in an underhand grip and let it hang towards the ground. 3.) Slowly elevate the weight up towards your shoulders, isolating your bicep, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Medicine Ball One-Arm Push-Up

The one-arm biased push up is an advanced push up that targets the pectoral muscles as well as the core and helps strengthen and build stronger muscles. Steps : 1.) Start off by placing the medicine ball so that when you perform the exercise one hand is one the ball and the other is on the floor. 2.) Place the ball to one side and then kneel down so that your arms are fully extended and body is straight. 3.) Once in position, slowly lower your chest down towards the ball until you feel a stretch in your chest muscles. 4.) Hold this position for a count and then return back up to the starting position.

Seated Hamstring and Calf Stretch

Steps : 1.) Start by placing either a belt, rope or band around one foot then extend both of your legs straight out in front of you. 2.) Then lean forward slightly and pull back on the belt to draw the toes of your foot backwards until you feel a stretch on your hamstrings. 3.) Hold onto this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps, sets and duration as desired.

Dumbbell Alternating Reverse Fly (Prone)

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

Dumbbell Seated Shoulder Raise (Stability Ball)

Steps : 1.) Start off by sitting on top of a stability ball with your feet planted firmly on the floor in front of you. 2.) Raise both dumbbells, keeping both arms straight, until dumbbells are parallel to the floor. 3.) Keep your arms straight at the top and hold movement for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Smith Machine Decline Bench Press (Reverse Grip)

Steps : 1.) Begin by setting up a smith machine with the amount of weight that you want to use to perform the exercise. 2.) Place a decline bench underneath the bar and lay down with your back flat on the bench and feet out in front of you either on the floor or underneath rests. 3.) Grab the bar with an underhand, reverse grip, keeping your hands about a foot apart and release the weight from the rack. 4.) Slowly lower the bar towards your chest, feeling a stretch, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Standing Half Moon

Steps : 1.) Start in a straight standing position with both of your feet together and spine aligned. 2.) Raise your arms over your head and side bend to one side without twisting your hip or your spine. 3.) Hold this position for 5 to 10 breaths and then return back to the starting position and to the opposite side.

Dumbbell One-Arm Reverse Fly

Steps : 1.) Begin by setting up on a flat bench with your chest resting on the bench, feet extended behind you, 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.

Medicine Ball Throw (Stability Ball)

Steps : 1.) Start by taking a medicine ball and holding it against your chest. 2.) Sit down on a stability ball ball, while keeping the medicine ball against your chest, then walk your feet forward so that only your low to mid back is resting on the stability ball. 3.) Extend your arms behind your head and behind the ball. 4.) Then lift up through your abs and extend your arms forward throwing the medicine ball out high and in front of you. 5.) Continue to extend forward until you feel a stretch in your core and your shoulders. 6.) Either receive the ball from your partner or on the bounce back from the wall. 7.) Repeat for as many reps and sets as desired. Tips : 1.) For this exercise you will use either a partner to receive the ball during the throw or throw the ball up against a wall where you will be able to catch and receive the bounce back.

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.

Side-Lying Floor Stretch

Steps : 1.) Start by laying on your side, keeping your one knee slightly bent in front of you and the other extended out behind the bent. 2.) Extend your arms out over your head, hands on top of each other, reaching out above you. 3.) Hold this position for 15 to 30 seconds and then release. 4.) Repeat for as many reps and duration as desired.

Stability Ball Extended Arm Crunch

Steps : 1.) Begin by lying with the center of your back on the top of an exercise ball and arms extended out towards the sky, keeping your feet firmly planted on the ground. 2.) Lift up through your belly button towards your spine and curl your torso. 3.) Once you feel tension and a stretch in your abs, return back to the starting position and repeat for as many sets and reps as possible.

Stability Ball Side Crunch

Steps : 1.) Lay on an exercise ball with the small of your back rested upon the top of the ball. 2.) Begin to roll to one side of the ball until half of your body is on and the other half is off. 3.) After finding your balance, curl your torso up, bringing your belly button in towards your spine and squeeze on your abdominals. 4.) Return back to the starting position and repeat for as many sets and reps as possible.

Barbell Power Jerk

Steps : 1.) Start off with a weighted barbell racked on your front shoulders, in a front squat position, with your knees slightly bent and dipping your body a bit so that your feet are directly under your hips. 2.) Push up through your heels, creating as much force as possible, and as your feet leave the floor place them in a receiving position as quickly as possible. 3.) Elevate the bar up and over your head, keeping a wide stance and your legs still slightly bent to absorb the shifting of the weight. 4.) Lock your arms overhead with the barbell in place and stand in an upright position. 5.) Hold this position for a count then return back to the start, slowly lowering the weight down in a controlled motion. 6.) Repeat for as many reps and sets as desired.