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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

111 exercises

• Full planche pressTricepsNo equipmentAdvanced10 reps
• Full planche push-up negativesFront shouldersNo equipmentAdvanced10 reps
• Full planche push-upsTricepsNo equipmentAdvanced10 reps
• HandstandTricepsNo equipmentAdvanced10 reps
• Handstand flag progression in repetitionsFront shouldersNo equipmentAdvanced10 reps
• Handstand negative to straddle with bent elbowsTricepsNo equipmentAdvanced10 reps
• Handstand push-upsTricepsNo equipmentAdvanced10 reps
• Handstand to pseudo-plancheTricepsNo equipmentAdvanced30 seconds
• Handstand with posterior pelvic tilt facing the wallAbsNo equipmentAdvanced10 reps
• Handstand with weight shiftingFront shouldersNo equipmentAdvanced10 reps
• Hindu push-upsTricepsNo equipmentIntermediate10 reps
• HHip openersGlutesNo equipmentBeginner30 seconds
• II's proneShouldersNo equipmentBeginner30 seconds
• Jumping jacksQuadsNo equipmentIntermediate30 seconds
• L-sit to straddle plankTricepsNo equipmentAdvanced30 seconds
• LLat and shoulder external rotation stretch 1 kneeling dowelLatsNo equipmentBeginner30 seconds
• LLat and shoulder external rotation stretch 2 kneeling dowelLatsNo equipmentBeginner30 seconds
• LLat and shoulder external rotation stretch 3 kneeling dowelLatsNo equipmentBeginner30 seconds
• Molotov push-upsTricepsNo equipmentIntermediate10 reps
• Negative to assisted handstand push-upsTricepsNo equipmentAdvanced10 reps
• Negative wall assisted handstand to tucked plancheTricepsNo equipmentAdvanced30 seconds
• One-arm elbow push-upsFront shouldersNo equipmentAdvanced10 reps
• One-arm handstandFront shouldersNo equipmentAdvanced10 reps
• One arm handstand flagFront shouldersNo equipmentAdvanced10 reps
• One arm push-upsTricepsNo equipmentAdvanced10 reps
• One arm push-ups with chest clapTricepsNo equipmentAdvanced30 seconds
• Pike push-upsTricepsNo equipmentIntermediate10 reps
• Pike push-ups with elevationFront shouldersNo equipmentIntermediate10 reps
• Planche leanTricepsNo equipmentAdvanced30 seconds
• Planche lean push-upsTricepsNo equipmentAdvanced10 reps
• Planche lean with jumps to fullAbsNo equipmentAdvanced30 seconds
• PPole rotationShouldersNo equipmentBeginner30 seconds
• Press to handstandLower backNo equipmentAdvanced10 reps
• Progression repetitions from cup to one-arm handstandFront shouldersNo equipmentAdvanced10 reps
• Pseudo push-upsTricepsNo equipmentAdvanced10 reps
• PseudoplancheTricepsNo equipmentIntermediate10 reps
• Push-ups plank with alternating arm and leg liftsGlutesNo equipmentIntermediate30 seconds
• Push-ups to pike positionAbsNo equipmentIntermediate10 reps
• RRing standing pushupFront shouldersNo equipmentBeginner10 reps
• Rocking back bridgeGlutesNo equipmentIntermediate10 reps

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