Exercise Database

Stability Ball Cross-Leg Bridge

Steps : 1.) Start off by sitting on an exercise ball and slowly walk your feet out in front of you so that you are laying with your back on the ball. 2.) Make sure to keep your head and shoulders on the exercise ball, then cross one ankle over the other, keeping the bent foot planted on the floor. 3.) Elevate your hips slowly towards the ceiling squeezing your glutes and then return back to the starting position. 4.) Repeat for as many sets as desired and then switch legs.

Barbell Squat Jerk

Steps : 1.) Start with a weighted barbell racked upon your front shoulders, dipping down with your body so that your feet are under your hips, and knees are flexed. 2.) As you go down a little bit, quickly reverse your direction upward as fast and powerful as possible driving your force through your heels so that the bar is able to leave the shoulders. 3.) While the bar moves above your head, your feet will come up off of the floor and you will want to quickly rotate your feet into a receiving position outside of your hips so that they can absorb the full weight of the barbell. 4.) Once your feet have been moved into place, catch the bar in a full squat position with arms fully extended over your head and hold for a count. 5.) Return back up to the starting position or carefully return the weight to the floor and repeat for as many reps and sets as desired.

Kettlebell Jerk

Steps : 1.) To begin this exercise; start off by taking a kettlebell in both hands and clean pressing them to your shoulder. 2.) Perform a squat and dip your body at the knees keeping your chest and back straight. 3.) As you perform this movement, use your momentum to thrust the kettlebells overhead. 4.) Hold onto this position for a few seconds then return back to the starting point with the kettlebells clean pressed at the shoulder. 5.) Repeat this exercise for as many repetitions as needed.

Stability Ball Back Stretch (Prone)

Steps : 1.) Start off by lying face down upon an exercise ball. 2.) Position yourself so that your abdominals and hips are directly over the top of the ball so that your tension is completely gone in your lower back. 3.) Hold onto this position for 15 to 30 seconds and repeat for as many times as you would like.

Barbell Hang Snatch Below the Knees

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 lower knee 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.

Push-Up to Box Jump

Performing a push-up to box jump combines upper body strength with lower body explosiveness. Start in a plank position with your hands shoulder-width apart on the ground, wrists aligned with your shoulders. Ensure your body forms a straight line from your head to your heels, with your core engaged and your feet together. Lower your body toward the ground by bending your elbows, keeping them close to your sides. Lower your chest until it nearly touches the ground while maintaining a straight line from your head to your heels. Keep your core engaged and your body in a straight line throughout the movement. Ensure your chest touches the ground or comes close to it without resting on the ground. Press through your palms to extend your arms and push your body back up to the starting plank position. Fully extend your arms at the top of the push-up, keeping your body in a straight line. After completing the push-up, explosively jump both feet forward toward the box. Swing your arms upward to generate momentum for the jump. Simultaneously jump onto the plyometric box with both feet, aiming to fully extend your hips and knees at the top of the jump. Land softly and securely on top of the box, ensuring that your weight is evenly distributed. Step or jump down from the box with control, then return to the starting position to prepare for the next repetition. Repeat the push-up to box jump for the desired number of repetitions or as prescribed in your training program.

Dumbbell One-Arm Posterior Fly on Stability Ball

Steps : 1.) Start off sitting on a stability ball with both feet together, your chest close to your knees and arms hanging down in front with a dumbbell in one hand. 2.) While maintaining a flat back, lift the weight 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 repeat for as many reps and sets desired.

Stability Ball Hundreds

Steps : 1.) Start by laying with your back on the floor and your legs placed on top of an exercise ball, keeping your hands at your sides. 2.) Once in position lift your shoulder blades off of the floor with your hands and then quickly raise your hands up and down using short spurts feeling tension on your abs. 3.) Repeat for as many reps and sets desired.

Stability Ball Tricep Stretch

Steps : 1.) Start by sitting on an exercise ball with your back straight and feet firmly on the floor. 2.) Slowly reach up with both of your hands, grasp them together, bring them over your head and touch your upper back feeling a stretch in your triceps. 3.) Hold this position for 15 to 30 seconds and return to the start. 4.) Repeat for as many reps and sets desired.

Staggered Stance Box Jump

A Staggered Stance Box Jump is a plyometric exercise that targets explosive power, balance, and coordination. Begin by standing in front of the box with one foot slightly in front of the other. The front foot should be about 6-12 inches ahead of the other foot. Choose which foot you want to place forward based on your preference or for balancing purposes. Bend your knees slightly and lower your body into a quarter squat position, keeping your chest up and your back straight. Engage your core muscles to maintain stability. Explosively jump off both feet, driving through the balls of your feet and extending your hips, knees, and ankles simultaneously. As you jump, bring your rear foot forward and your front foot backward, switching their positions mid-air. Aim to land softly on top of the box with both feet at the same time. Absorb the impact by bending your knees and hips to cushion the landing. Maintain stability and control throughout the movement. Carefully step down from the box one foot at a time, returning to the starting position. Complete the desired number of repetitions, alternating the position of your feet for each jump.

Stability Ball Lat Stretch (Side lying)

Steps : 1.) Begin by lying on your side against an exercise ball, feeling tension on your ab muscles and spine. 2.) Take your hand on the elevated part of your body and extend it over your head. 3.) Stretch until you feel a pull and tension in your shoulders and lats. 4.) Hold onto this position for 15 to 30 seconds and repeat with your opposite side.

Reclining Big Toe Pose

Steps : 1.) Start by laying on your back with your knees bent up towards the ceiling. 2.) Take your right leg, extend it up and grab it. 3.) Allow the straight leg that is being held to go out to the side of your body, keeping it straight in the process and you move it down towards the floor. 4.) Turn your head slightly in the opposite direction and keep your opposite hand pushed upon the left leg. 5.) Hold this position for 5 to 10 breaths and then switch legs.

Stability Ball One-Arm Bridge

Steps : 1.) Start by rolling onto an exercise ball until your knees are rested upon the top of the ball with your hands in front of you underneath your shoulders as if you were about to perform a pushup. 2.) While keeping your body completely straight slowly elevate one arm out in front of you so that it is in line with your body and hold for a few seconds. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat this exercise for as many reps and sets desired.

Medicine Ball Decline One-Arm Overhead Throw

Steps : 1.) Start by laying on a decline bench with your back on the bench and feet in the foot rests, holding a ball in one hand extended behind your head and the other arm to your side. 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.

Stability Ball Back Extension with Rotation

Steps : 1.) Start off by positioning your body over an exercise ball, bending your knees into the ball and engaging your core muscles. 2.) After getting yourself into position, slowly arch your back in a plank position with arms raised out and extended behind you. 3.) While extending your back, rotate slightly to one side, return to the start position and repeat on the opposite side. 4.) Repeat for as many reps and sets as you would like.

Stability Ball Side Stretch

Steps : 1.) Start by sitting on a stability ball with your feet planted flat on the floor and your hands rested upon your knees. 2.) Take one hand and bring it overhead to the opposite side of your body while the other hand rests firmly upon your pelvis keeping your lower body in place. 3.) Stretch for as far and comfortably as you can and hold this stretch for a few seconds. 4.) Return back to the starting position and perform the stretch on the opposite side.

Barbell Split Clean

Steps : 1.) Start with a weighted barbell on the floor close to your shins, bent down at your hips keeping your back straight, head facing forward and holding it with a wide grip. 2.) Quickly drive through your heels and pull up while extending your knees. 3.) As the bar approaches your thigh, extend through your hips and in a jumping motion accelerate the bar upward. 4.) While accelerating the bar upward your body should be fully extended and as soon as you are fully extended, aggressively shrug and flex your arms with your elbows out and bring yourself down as well as your elbows underneath the bar. 5.) Once the bar starts to rotate upwards, split your feet and secure your body for receiving the weight on your shoulders being supported by your finger tips. 6.) Fully extend your body and stand up straight bringing your feet together. 7.) Return back to the starting position and repeat for as many reps and sets as desired.