Exercise Library

Get Complimentary Access to our entire library for use any of Workout Plans and Programs.  Over 900 exercise videos professionally demonstrated by Sand and Steel coaches.  If you like this resource, please consider donating.  It’s your donations that have made this exercise library possible.

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Exercise Demonstrations for Home Workout Plans

Welcome to our Exercise Library and Database.  Inside you’ll gain access to over 900 exercise videos and demonstrations.


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Who We Are: We are a boutique personal trainer and CrossFit gym. We specialize in Powerlifting, Conditioning, and Mobility training.  Our gym is based out of Alexandria VA, and we services Fairfax VA and Arlington VA residents.

We are Sand and Steel, Professional Grade Personal Trainers


Bodybuilding and CrossFit Exercises

Most Recent Videos

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Our library of Bodybuilding and CrossFit Exercises includes exercises designed for CrossFitters, BodyBuilders, and of course Personal Trainer. The Bodybuilding Exercise List contains video demonstrations of Barbell, Bodyweight, Bosu, Clubbell, Dumbbell, Kamagon, Kettle Bell, GHD, Surge, TRX Suspension Trainer, TRX Rip Trainer, Viper, and many others.  We also feature instructions of many of the common CrossFit Exercises. For the Personal Trainer Exercises, our videos include tips of technique, advantages of the exercise, common movement faults, and scaling suggestions.

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Barbell Exercises for CrossFit, Personal Training, Bodybuilding

Barbells are your strength training powerhouse.  Used for Bodybuilding Exercises, Powerlifting Exercises, Olympic Lifting Exercises, and of course CrossFit Exercises.  Because the plates of the Barbell are easily adjustable they allow for a diverse selection of weights.  Exercises like the low bar back squat, deadlift, front squat, bench press, standing press, clean, and snatch are some of the most practiced techniques to the barbell and bumper plates.

Featured Barbell Exercises include: Barbell Stiff Leg Deadlift, Barbell Push press, Bench Press, Frankenstein Clean, Manmaker, Front Rack mobilizations, Tall Clean, Clean Pull, Overhead Squat, Back Squat Westside Top Band Configuration, Push Jerk, Hip Thrust, Front Squat, Split Jerk, Clean and Press, Landmine Row, Barbell Curl, Lunge and Jerk, Back Squat with Chain, Power Clean, Conventional Deadlift, Good Morning, Bent Over Row, Incline Bench press, and Strict Press.


Bodyweight and Gymnastics Exercises for CrossFit and Personal Training

With the right personal trainer in your corner, bodyweight exercises are extremely effective.  Some bodyweight exercises are extremely challenging and others are excellent for conditioning.  They work extremely well in providing a rapid transition between exercises.


Bosu Exercises for Personal Training and Mobility

BOSU’s are made by Hedstrom Fitness.  BOSU stands for Both Side Useful.  The Bosu is one of the original balance trainers.  Some of the benefits of using a BOSU are the somewhat stable platform (used for building balance.)  In the addition, the BOSU is useful for plyometric exercises, because it has a softness to the top shell.


Clubbell Exercises for Mobility and Conditioning Training

Clubbells have been around for hundreds of years, but it wasn’t really until Onnit and Scott Sannon started invested in their metal casting did they build a decent amount of popularity.  Many coaches have never seen these amazing conditioning tools.  They are equally excellent for repairing rotator cuff injuries.  Indian wooden clubs are very similar, just much lighter.


Corrective Exercises for Personal Trainers

Corrective Exercises are used in programs designed to correct a specific dysfunction. A misunderstanding is that there’s one best exercise, but in reality, every human body doesn’t always respond the same way. The best corrective exercises are chosen because they will produce the most benefit in the least amount of time.


CrossCore 180 Exercises for Personal Trainers

CrossCore 180 is a suspension trainer that provides Rotational Bodyweight Training™ (RBT™) using an anchored pulley system with a pin. It’s great for core, balance, and stabilization.


Dumbbell Exercises for Bodybuilding, CrossFit, and Personal Training

Dumbbells have a wide variety of uses and can be incorporated into any program for new or experienced lifters, seniors, or those with injuries. Dumbbells are great for unilateral training, strength imbalances, isolation work, strength, and conditioning.


Exercise Bands Exercises for Personal Trainers and Physical Therapists


Exercise Tubes Exercises for Personal Trainers and Physical Therapists


Functional Trainer | Cable Machine Exercises for Bodybuilding and Personal Training


GHD | Glute Ham Developer Exercises for CrossFit and Powerlifters


GHR | Glute Ham Roller Exercises by Sorinex for Personal Trainers and Powerlifters


Kamagon Exercises for Personal Trainers


Kettlebell Exercises for Personal Trainers and CrossFit


Landmine Exercises for Personal Trainers


Mace Exercises for Personal Trainers


Medball | Medicine Ball Exercises for CrossFit and Personal Trainers


Mobility Exercises for Everyone CrossFitters, Bodybuilders, etc.


Olympic Rings Exercises for Gymnastics and CrossFit


Plyobox Exercises for Personal Trainers and CrossFit


Pull-up Bar Exercises for Personal Trainers and CrossFit


TRX Rip Trainer Exercises for Personal Trainers


Sandbag Exercises for CrossFit and Bootcamp


Sandbell Exercises for Personal Trainers and Bootcamp


Step 360 Exercises for Personal Trainers and Balance


Surge Exercises for Personal Trainers and Stability


Suspension Trainer TRX Exercises for Personal Trainers


Swiss Ball Exercises for Personal Trainers


Valslide | Slider Exercises for Personal Trainers and Travel


Vipr Exercises for Personal Trainers and Bootcamp


Yoga Asanas

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Exercise Library and Database
Exercise Library

Free CrossFit Workout Programming