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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
- Femoral nerve mobilisationBeginner30 seconds
Finger pushupIntermediate10 reps- Fingerboard 20 mm edgeIntermediate10 reps
- Fire hydrant circlesIntermediate30 seconds
Fire hydrantsIntermediate10 reps
Flag elevationsIntermediate10 reps
Flag grip familiarizationIntermediate10 reps- Flat machine pressIntermediate10 reps
- Flexbar tyler twistIntermediate10 reps
- Flexbar wrist extensionIntermediate10 reps
- Flexbar wrist flexionIntermediate10 reps
Floating planche lean push-upsAdvanced10 reps
Floor dipsIntermediate10 reps- Floor glider hamstring curlsIntermediate10 reps
- Floor incline leg raiseBeginner30 seconds
- Floor knee pull bilateralBeginner30 seconds
Floor row with elastic bandIntermediate10 reps- Floor skull crusherIntermediate10 reps
Flutter kicksBeginner10 reps
Fly with cableIntermediate10 reps
Fly with dumbbellsIntermediate10 reps- Fly with dumbbells, decline benchAdvanced10 reps
- Foam roll IT bandIntermediate30 seconds
Foam roller adductorsIntermediate10 reps- Foam roller angelBeginner30 seconds
Foam roller anterior tibialisIntermediate10 reps
Foam roller gluteusIntermediate10 reps
Foam roller iliotibial bandIntermediate10 reps- Foam roller quad mobilisationBeginner30 seconds
Foam roller quadricepsIntermediate10 reps
Foot standing ab wheelIntermediate10 reps- Footwork heels on the barBeginner10 reps
- Footwork high half toeBeginner10 reps
- Footwork lower and liftBeginner10 reps
Forearm curls (underhand grip)Intermediate10 reps
Forearm planche in barAdvanced30 seconds- Forearm plankBeginner30 seconds
Forearms dipsIntermediate10 reps
Forearms pressIntermediate10 reps- Forearms stretch variation fourBeginner30 seconds