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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
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Impact
Deep squatIntermediate10 reps
Deep squat holdIntermediate30 seconds- Deficit push upsAdvanced10 reps
- Delt stretchIntermediate30 seconds
- Depth jumpIntermediate30 seconds
Descent from handstand to full plancheAdvanced30 seconds
Descent from handstand to straddle plancheAdvanced30 seconds
Diamond push upsBeginner10 reps
Diamond push-ups with ballIntermediate10 reps- Diaphragmatic breathingIntermediate10 reps
Diver push-upsAdvanced10 reps- Doorway pectoral stretchIntermediate30 seconds
- Dorsal flexion holdBeginner30 seconds
Double leg calf raiseIntermediate10 reps
Double lunge and squatIntermediate10 reps
Double unders with jump ropeIntermediate30 seconds
Downward upward dogIntermediate10 reps
Dragon push-upsAdvanced10 reps- Dragon squatAdvanced10 reps
Dynamic butterfly stretchIntermediate30 seconds- Dynamic plancheAdvanced30 seconds
- Dynamic side plankIntermediate30 seconds
- Easy continuous swim (freestyle)Intermediate10 reps
- Eccentric dragonflagIntermediate10 reps
Elbow clicksBeginner10 reps- Elbow extensor mobilisation kneeling lacrosse ballBeginner30 seconds
Elbow flexion and extensionIntermediate10 reps
Elbow lean frontalIntermediate10 reps- Elbow leverIntermediate30 seconds
Elbow plank holdIntermediate30 seconds- Elbow plank mountain climberBeginner30 seconds
Elbow push-upsIntermediate10 reps- Elbow side plankBeginner30 seconds
Elbow strike sit-upsAdvanced10 reps
Elbow strikesBeginner10 reps
Elbow supported partial front splitBeginner10 reps- Elephant walksIntermediate10 reps
- Elevated hamstring stretchIntermediate30 seconds
- Elevated pike pressIntermediate10 reps
- Elevated pike shoulder shrugIntermediate10 reps