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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

Library

144 exercises

• Front lever raisesBicepsPull-up barAdvanced30 seconds
• Front lever row to pike and negativeBicepsPull-up barAdvanced10 reps
• Front lever to front lever touchAbsPull-up barAdvanced30 seconds
• Front lever to muscle up on ringsTricepsRingsAdvanced10 reps
• Front lever to one arm front leverBicepsPull-up barAdvanced30 seconds
• Front lever touchAbsPull-up barAdvanced30 seconds
• FFront lever tuckShouldersPull-up barAdvanced30 seconds
• Full planche on rings with neutral gripBicepsRingsAdvanced30 seconds
• Full planche on rings with supinated gripFront shouldersRingsAdvanced30 seconds
• Full planche push-up negativesFront shouldersNo equipmentAdvanced10 reps
• Full planche witchFront shouldersParallettesAdvanced30 seconds
• Half front leverAbsPull-up barAdvanced30 seconds
• Half front lever isometric in low barBicepsLow barAdvanced30 seconds
• Human flagObliquesAgility ladderAdvanced10 reps
• Ice cream makers to front leverAbsPull-up barAdvanced30 seconds
• Isometric one arm up-middle-down pull-upsForearmsPull-up barAdvanced30 seconds
• Jump-assisted muscle upTricepsPull-up barAdvanced30 seconds
• L front lever raises on ringsBicepsRingsAdvanced30 seconds
• L front lever to inverted hang on ringsBicepsRingsAdvanced30 seconds
• L sit muscle up on ringsAbsRingsAdvanced10 reps
• L-sit pull-ups with supine turnBicepsRingsAdvanced10 reps
• L sit pullover to l sitAbsPull-up barAdvanced10 reps
• L-sit to advanced tucked front leverAbsPull-up barAdvanced10 reps
• L sit to front leverBicepsPull-up barAdvanced10 reps
• Leg assisted front lever on parallel barsAbsParallel barsAdvanced30 seconds
• Leg assisted front lever pull-ups on parallel barsBicepsParallel barsAdvanced10 reps
• Mixed grip muscle upBicepsPull-up barAdvanced10 reps
• Mixed grip weighted pull-upsBicepsPull-up bar +1Advanced10 reps
• Muscle upBicepsPull-up barAdvanced10 reps
• Muscle up on ringsTricepsRingsAdvanced10 reps
• Muscle up to front leverBicepsPull-up barAdvanced10 reps
• Muscle up with grip changeBicepsPull-up barAdvanced10 reps
• Narrow grip muscle upBicepsPull-up barAdvanced10 reps
• Negative front leverAbsPull-up barAdvanced30 seconds
• Negative jump-asissted muscle upBicepsPull-up barAdvanced30 seconds
• Negative weighted pull-upsBicepsPull-up bar +1Advanced10 reps
• Neutral explosive pull-upsBicepsPull-up barAdvanced30 seconds
• No-dip muscle upBicepsPull-up barAdvanced10 reps
• Olympic muscle upTricepsPull-up barAdvanced10 reps
• One arm australian pull-upsBicepsLow barAdvanced10 reps

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