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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
Filters (2)
Muscle
Impact
Pallof pressIntermediate10 reps- Pendelay rowsIntermediate10 reps
- Perpendicular unilateral landmine rowIntermediate10 reps
Pike push-ups on ringsIntermediate10 reps
Pike push-ups with elevationIntermediate10 reps
Planche lean with jumps to fullAdvanced30 seconds- Plate overhead carryBeginner10 reps
- Plate overhead shrugAdvanced10 reps
Press to handstandAdvanced10 reps
Progression repetitions from cup to one-arm handstandAdvanced10 reps- Prone scapular retraction - arms at sideIntermediate10 reps
- Pull-up isometric holdIntermediate30 seconds
Push pressIntermediate10 reps
Quadriped arm and leg raiseIntermediate10 reps
Renegade rowIntermediate10 reps- Reverse fly standingIntermediate10 reps
- Reverse snow angelIntermediate10 reps
Rocking back bridgeIntermediate10 reps- RowIntermediate10 reps
- Rowing machineIntermediate10 reps
- Scapula pullsIntermediate10 reps
- Scapular elevationBeginner30 seconds
- Seated cable mid trap shrugBeginner10 reps
- Seated upper trap and suprispinatus stretchBeginner30 seconds
- Seated v-grip rowBeginner10 reps
Shoulder and scapula rotationsIntermediate10 reps- Shoulder dumbbell pendular exerciseIntermediate10 reps
- Shoulder flexion thoracic extensionsBeginner30 seconds
Shoulder raises in pike push-upsIntermediate10 reps
Shoulder rotationIntermediate10 reps
Shoulder shakeIntermediate10 reps
Shoulder shrugsBeginner10 reps
Side-laying interior rotationIntermediate10 reps
Single arm lat pulldownAdvanced10 reps- Ski machineIntermediate10 reps
Squat and kettlebell pressIntermediate10 reps
Straddle handstand flag progression to one armAdvanced10 reps
Straddle pressIntermediate10 reps
Straddle press with bent elbowsIntermediate10 reps
Straight handstandAdvanced10 reps