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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

134 exercises

• KKettlebell squat clean and jerkLower backKettlebellAdvanced10 reps
• L back lever to inverted hang on ringsTricepsRingsAdvanced30 seconds
• L sit a tucked plancheTricepsParallettesAdvanced10 reps
• L sit an advanced tucked plancheTricepsParallettesAdvanced10 reps
• L-sit to handstandTricepsParallettesAdvanced10 reps
• L-sit to straddle plankTricepsNo equipmentAdvanced30 seconds
• LLandmine lunge to overhead pressShouldersBarbellAdvanced10 reps
• LLandmine rotational lift to pressShouldersBarbellAdvanced10 reps
• LLandmine split jerkShouldersBarbellAdvanced10 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
• Planche leanTricepsNo equipmentAdvanced30 seconds
• Planche lean push-upsTricepsNo equipmentAdvanced10 reps
• Planche lean with jumps to fullAbsNo equipmentAdvanced30 seconds
• Planche on barTricepsPull-up barAdvanced30 seconds
• Press to handstandLower backNo equipmentAdvanced10 reps
• Progression repetitions from cup to one-arm handstandFront shouldersNo equipmentAdvanced10 reps
• Pseudo push-upsTricepsNo equipmentAdvanced10 reps
• Ring back leverLower backRingsAdvanced30 seconds
• Side full plancheFront shouldersParallettesAdvanced30 seconds
• Single leg back leverLower backPull-up barAdvanced30 seconds
• Straddle handstand flag progression to one armFront shouldersNo equipmentAdvanced10 reps
• Straddle plancheTricepsNo equipmentAdvanced30 seconds
• Straddle planche on rings with neutral gripFront shouldersRingsAdvanced30 seconds
• Straddle planche on rings with supinated gripFront shouldersRingsAdvanced30 seconds
• Straddle planche push-upsTricepsNo equipmentAdvanced10 reps
• Straddle planche witchFront shouldersParallettesAdvanced30 seconds
• Straight handstandTricepsNo equipmentAdvanced10 reps
• Straight handstand with posterior pelvic tiltTricepsNo equipmentAdvanced10 reps
• Supine back leverTricepsLow barAdvanced30 seconds
• Supine tucked back leverFront shouldersPull-up barAdvanced30 seconds
• Tucked back lever pull-upsBicepsPull-up barAdvanced10 reps
• Tucked back lever pull-ups with close gripBicepsPull-up barAdvanced10 reps
• Tucked back lever to inverted hang on ringsTricepsRingsAdvanced30 seconds
• Tucked handstand with flexed armsTricepsNo equipmentAdvanced10 reps

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