Spanish
Add a new courseJust a Task0 day streakDo a lesson today to start a new streak!
SMTW
TFS
Streak SocietyReach a 7 day streak to join the Streak Society and earn exclusive rewards.View more
GemsYou have 500 gemsGo to shopHearts
You have full heartsKeep on learning
Unlimited heartsGet Super
Refill hearts
350Explore
WorkoutsPrograms
- Five-minute push5 min · Beginner
- No-jump full body5 min · Beginner
- Push-up ladder7 min · Intermediate
- Shoulder session28 min · Beginner
Library
Filters (3)
Muscle
Impact
180ºIntermediate10 reps
180º side vaultIntermediate10 reps
360 swingIntermediate10 reps
540Intermediate10 reps
Active mobility of shoulder flexionIntermediate10 reps
Active mobility of shoulder flexion on the groundIntermediate10 reps
Advanced pull-ups with elastic bandIntermediate10 reps
Air-walking pull-upsIntermediate10 reps- Alternative DB gorilla rowsIntermediate10 reps
- Arm raises (t/y/i)Intermediate10 reps
Asymmetric pull-upsIntermediate10 reps
Asymmetrical australin pull-upsIntermediate10 reps
Australian chin upsIntermediate10 reps
Australian pull-upsIntermediate10 reps
Australian pull-ups at home with a tableIntermediate10 reps
Australian pull-ups nivel 0Intermediate10 reps
Back extensiónIntermediate10 reps- Ball slamsIntermediate10 reps
Bar swingIntermediate10 reps- Barbell bent over rowIntermediate10 reps
- Barbell landmine rowIntermediate10 reps
- Barbell meadows rowIntermediate10 reps
- Barbell pronated rowIntermediate10 reps
- Barbell pulloverIntermediate10 reps
- Barbell row (overhand)Intermediate10 reps
- Barbell row (underhand)Intermediate10 reps
- Barbell shoulder extensionIntermediate10 reps
- Battle ropesIntermediate10 reps
- Bent over dumbbell rows (two arms)Intermediate10 reps
Bent over rowingIntermediate10 reps
Bent over rowing reverseIntermediate10 reps
Bulgarian pull-ups on ringsIntermediate10 reps
Bulgarian row on ringsIntermediate10 reps- Butchers block stretchIntermediate30 seconds
- Cable rope lat prayerIntermediate10 reps
Chest pull-upsIntermediate10 reps
Chin upsIntermediate10 reps
Climber australian pull-ups on ringsIntermediate10 reps
Close grip chin upsIntermediate10 reps
Close-grip lat pull downIntermediate10 reps