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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
- Ring standing pushupBeginner10 reps
- Ring standing roll outIntermediate30 seconds
- Ring twisting chin upAdvanced10 reps
Rocking back bridgeIntermediate10 reps
Roll backsBeginner10 reps- Roll downIntermediate10 reps
- Roll-overs into v-sitsIntermediate10 reps
- Rotator cuff external rotations 1Beginner30 seconds
- Rotator cuff external rotations 2Beginner30 seconds
- Rotator cuff external rotations 3Beginner30 seconds
- Rotator cuff mobilisation lacrosse ballBeginner30 seconds
- Rowing machineIntermediate10 reps
Rowing seated, narrow gripBeginner10 reps
Rowing, t-barIntermediate10 reps- Rowing with TRX bandIntermediate10 reps
- RunIntermediate30 seconds
- Run - interval trainingIntermediate30 seconds
- Run - treadmillIntermediate30 seconds
Runners lunge stretchIntermediate30 seconds
Russian push upsIntermediate10 reps
Russian twist (weighted)Advanced10 reps- Scapular depressionBeginner30 seconds
- Scapular elevationBeginner30 seconds
Scapular protractionBeginner30 seconds
Scapular retraction on the floorIntermediate10 reps
Scapular retraction on the ground with elevationIntermediate10 reps
Scapular retraction with body weight on the groundIntermediate10 reps- SchwimmenIntermediate10 reps
Scissor chopsBeginner10 reps- Scissor kickBeginner10 reps
- ScissorsIntermediate10 reps
Scissors ( legs )Intermediate10 reps
Scissors on the groundIntermediate10 reps- Scorpion kickIntermediate10 reps
Scorpion twistsBeginner10 reps
SeagullsAdvanced10 reps
Seal jacksIntermediate10 reps- Seated box jumpBeginner30 seconds
Seated calf raisesBeginner10 reps- Seated cervical flexion isometricBeginner30 seconds