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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
Filters (2)
Impact
- Kneeling supermanBeginner10 reps
Lateral hamstring stretchIntermediate30 seconds- Leg and hip stretchIntermediate30 seconds
Leg curlIntermediate10 reps
Leg curl on floorIntermediate10 reps
Leg curls (laying)Intermediate10 reps
Leg curls (sitting)Intermediate10 reps
Leg extensions ( donkey kicks )Beginner10 reps
Leg pressIntermediate10 reps- Leg swings (front–back)Intermediate10 reps
Leg swings ( kneeling )Beginner10 reps
LungesIntermediate10 reps- March or jog in placeIntermediate30 seconds
- Nordic curlIntermediate10 reps
- Nordic hamstring curlIntermediate10 reps
Pancake stretch on the floorIntermediate30 seconds
Partial repetitions to front splitBeginner10 reps
Partial single leg squatBeginner10 reps
Partial squatBeginner10 reps
Pelvic retroversion with open legsIntermediate10 reps
Pistol squatAdvanced10 reps
Posterior pelvic tilt on the floorIntermediate10 reps
Posterior pelvic tilt with extended armsIntermediate10 reps
Push-ups plank with alternating arm and leg liftsIntermediate30 seconds
Push-ups plank with alternating leg raisesIntermediate30 seconds
Rear chain stretchingIntermediate10 reps
Rear chain stretching on the floorIntermediate10 reps- Recumbent bikeIntermediate10 reps
Reverse plank kicksIntermediate30 seconds
Rocking back bridgeIntermediate10 reps- Rowing machineIntermediate10 reps
- Seated knee extension with overpressureBeginner10 reps
Shotgun squatIntermediate10 reps
Side leg raisesIntermediate10 reps
Side lunges ( tap side lunges )Intermediate10 reps
Side split stretchIntermediate30 seconds
Side-to-side lungesIntermediate10 reps
Single leg bridgesAdvanced10 reps
Single leg femoral bridgeIntermediate10 reps- Single-leg hamstring curlIntermediate10 reps