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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
Extended range push-upsIntermediate10 reps- Extended-side-angle-poseBeginner30 seconds
- Extended side angle pose with blockBeginner30 seconds
External rotation stretchIntermediate30 seconds
External shoulder rotationIntermediate10 reps- Extreme lat stretchIntermediate30 seconds
- Extreme pec stretchIntermediate30 seconds
- Extreme shoulder stretchIntermediate30 seconds
- Ez bar close grip curlBeginner10 reps
- Ez bar cuban pressIntermediate10 reps
- Ez bar curlIntermediate10 reps
- Ez bar drag curlBeginner10 reps
- Ez bar front raiseBeginner10 reps
- Ez bar overhead pressBeginner10 reps
- Ez bar overhead tricep extensionBeginner10 reps
- EZ bar preacher curlBeginner10 reps
- Ez bar reverse curlBeginner10 reps
- EZ bar reverse preacher curlBeginner10 reps
- Ez bar reverse spider curlBeginner10 reps
- Ez bar romanian deadliftBeginner10 reps
- Ez bar shrugBeginner10 reps
- Ez bar spider curlBeginner10 reps
- Ez bar upright rowBeginner10 reps
- Ez bar zercher squatBeginner10 reps
Face pull on ringsIntermediate10 reps
Face pulls with yellow/green bandIntermediate10 reps
Face up leg stretchIntermediate30 seconds
Fallen flagIntermediate10 reps
Fallen tucked flagIntermediate10 reps
Fallen tucked front leverAdvanced30 seconds
False grip hang with bent armsIntermediate30 seconds
False grip hang with stretched armsIntermediate30 seconds
False grip pull-upsIntermediate10 reps
False grip reversed hangIntermediate30 seconds
False impossible dipsIntermediate10 reps
Farmer’s walk (dumbbell)Intermediate30 seconds- Feet pulling straps hamstring curls prone on the long boxBeginner10 reps
Femoral bridgeIntermediate10 reps
Femoral bridge with elevationIntermediate10 reps
Femoral curl with elastic bandIntermediate10 reps