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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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Muscle
Impact
180º leg assisted side vaultBeginner10 reps
45º back leverAdvanced30 seconds
Advanced push-ups with elastic bandIntermediate10 reps
Alt arm / leg raises ( bird dog )Beginner10 reps- Alternating swipe aroundBeginner30 seconds
- Arms pulling straps airplane prone on the boxBeginner10 reps
Assisted nordic curlBeginner10 reps
Back bridge in shoulder extensionIntermediate10 reps
Back kicks ( kneeling )Beginner10 reps
Back leg raises ( standing )Beginner10 reps
Back leverAdvanced30 seconds
Back rotations ( kneeling )Beginner10 reps
Barbell assisted posterior chain stretchBeginner30 seconds- Barbell block conventional deadliftIntermediate10 reps
- Barbell clean and jerkAdvanced10 reps
Barbell clean and pressAdvanced10 reps- Barbell conventional pause deadliftIntermediate10 reps
- Barbell deadliftIntermediate10 reps
- Barbell deficit conventional deadliftIntermediate10 reps
- Barbell hang clean and pressAdvanced30 seconds
- Barbell high pullIntermediate10 reps
- Barbell jefferson deadliftAdvanced10 reps
- Barbell muscle snatchIntermediate10 reps
- Barbell power snatchIntermediate10 reps
- Barbell rack pullBeginner10 reps
- Barbell snatchAdvanced10 reps
- Barbell snatch grip high pullIntermediate10 reps
- Barbell spinal jefferson curlIntermediate10 reps
- Barbell sumo pause deadliftIntermediate10 reps
Birds with dumbbellIntermediate10 reps- Bodyweight deadliftBeginner30 seconds
- Bodyweight spinal jefferson curlBeginner10 reps
- Bodyweight stability ball hyperextensionBeginner10 reps
- Bodyweight superman pullBeginner10 reps
- Bosu ball supermanBeginner10 reps
Bridge holdBeginner30 seconds
BridgesBeginner10 reps
Burpee with muscle upAdvanced30 seconds
Burpee with pull-upsIntermediate30 seconds- Cable standing straight leg glute kickbackBeginner10 reps