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 (2)
Muscle
Impact
- Plate weighted dipIntermediate10 reps
- Pole rotationBeginner30 seconds
Press to handstandAdvanced10 reps
Press with dumbbellsIntermediate10 reps
Progression repetitions from cup to one-arm handstandAdvanced10 reps
Pseudo push-upsAdvanced10 reps
PseudoplancheIntermediate10 reps
Pseudoplanche on barIntermediate10 reps
Push-ups plank with alternating arm and leg liftsIntermediate30 seconds
Push-ups to pike positionIntermediate10 reps- Reverse expansion teardrops inward kneelingBeginner10 reps
- Reverse prayerBeginner30 seconds
Ring back leverAdvanced30 seconds- Ring standing pushupBeginner10 reps
Rocking back bridgeIntermediate10 reps- Seated lateral raiseBeginner10 reps
Shoulder and scapula rotationsIntermediate10 reps
Shoulder dislocationIntermediate10 reps
Shoulder extension on a bar with hands togetherIntermediate10 reps
Shoulder extension on the floor with hands togetherIntermediate10 reps
Shoulder extensions on the barIntermediate10 reps
Shoulder extensions on the floorIntermediate10 reps
Shoulder raises in pike push-upsIntermediate10 reps
Shoulder rotationIntermediate10 reps
Shoulder shakeIntermediate10 reps- Shoulders stretch variation oneBeginner30 seconds
- Shoulders stretch variation threeBeginner30 seconds
- Shoulders stretch variation twoBeginner30 seconds
Side full plancheAdvanced30 seconds
Single leg back leverAdvanced30 seconds
Skin the catIntermediate10 reps
Skin the cat on ringsIntermediate10 reps- Smith machine seated overhead pressBeginner10 reps
- Smith machine upright rowIntermediate10 reps
Spartan dipsIntermediate10 reps
Squat and kettlebell pressIntermediate10 reps
Straddle frogIntermediate10 reps
Straddle handstand flag progression to one armAdvanced10 reps
Straddle plancheAdvanced30 seconds
Straddle planche on rings with neutral gripAdvanced30 seconds