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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
Forward bend holdBeginner30 seconds
Forward bendsBeginner10 reps- Forward lungesBeginner10 reps
- Forward shoulder rotationIntermediate10 reps
- Frog crunchBeginner10 reps
Frog jumpsIntermediate10 reps- Frog sit upBeginner10 reps
- Frog standIntermediate10 reps
- Frog stretchIntermediate30 seconds
Frog to handstandAdvanced10 reps
FrogstandIntermediate10 reps
From pike to planche leanAdvanced10 reps
Front kicksIntermediate10 reps
Front leg raises ( standing )Beginner10 reps- Front neck stretchIntermediate30 seconds
Front plankIntermediate30 seconds
Front splitIntermediate10 reps- Front wood chopIntermediate10 reps
Full-body lumbar crunchIntermediate10 reps
Full plancheAdvanced30 seconds
Full planche pressAdvanced10 reps
Full planche push-up negativesAdvanced10 reps
Full planche push-upsAdvanced10 reps- Full sit outsIntermediate10 reps
- Gastrocnemius stretch push up positionBeginner30 seconds
- Gentle reverse kegelsIntermediate10 reps
- Gentle thoracic rotationIntermediate10 reps
- Gentle upward-facing dog / cobraIntermediate10 reps
Get-upsIntermediate10 reps- Gironda chin upAdvanced10 reps
Glute bridgeBeginner10 reps- Glute bridge eccentric unilateralBeginner10 reps
- Glute bridge isometric hold single alternateBeginner30 seconds
- Glute driveIntermediate10 reps
- Glute hip rotator stretch 1 seatedBeginner30 seconds
- Glute hip rotator stretch 2 seatedBeginner30 seconds
- Glute hip rotator stretch 3 seatedBeginner30 seconds
- Glute hip rotator stretch supineBeginner30 seconds
Glute kickback on floorIntermediate10 reps- Glute piriformis mobilisation 1 floor seated lacrosse ballBeginner30 seconds