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WorkoutsPrograms

• Five-minute push5 min · Beginner
• No-jump full body5 min · Beginner
• Push-up ladder7 min · Intermediate
• Shoulder session28 min · Beginner

Library

22 exercises

• Army crawlShouldersNo equipmentAdvanced30 seconds
• Assisted pistol squatQuadsNo equipmentAdvanced10 reps
• BBodyweight alternating forward lungeGlutesNo equipmentAdvanced10 reps
• BBodyweight reverse step upQuadsNo equipmentAdvanced10 reps
• BBodyweight single leg squatGlutesNo equipmentAdvanced10 reps
• CCore stability 4 crosslateral limb raise push up positionAbsNo equipmentAdvanced30 seconds
• CCore stability 5 crosslateral limb raise into knee elbow tuck push up positionAbsNo equipmentAdvanced30 seconds
• CCore stability regression crosslateral limb raise push up positionAbsNo equipmentAdvanced30 seconds
• DDragon squatQuadsNo equipmentAdvanced10 reps
• Explosive pistol squatQuadsNo equipmentAdvanced30 seconds
• Explosive squatQuadsNo equipmentAdvanced30 seconds
• Explosive switching lungesQuadsNo equipmentAdvanced30 seconds
• Hop heel clicksCalvesNo equipmentAdvanced30 seconds
• Hop heel clicks ( floor )ShouldersNo equipmentAdvanced30 seconds
• Jump burpeesQuadsNo equipmentAdvanced30 seconds
• Jump knee-tucksQuadsNo equipmentAdvanced30 seconds
• Jumping lungesQuadsNo equipmentAdvanced30 seconds
• Pistol squatQuadsNo equipmentAdvanced10 reps
• PPistol squats rightGlutesNo equipmentAdvanced10 reps
• SSingle leg box jumpGlutesNo equipmentAdvanced30 seconds
• Squat hold hopsQuadsNo equipmentAdvanced30 seconds
• SStability ball sissy squatQuadsNo equipmentAdvanced10 reps