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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
- Plate weighted inverted rowIntermediate10 reps
- Plate wood chopperBeginner10 reps
- Plow back rowing prepsBeginner10 reps
Pole assisted impossible dip repAdvanced10 reps- Pole overhead squatBeginner10 reps
- Pole rotationBeginner30 seconds
Pole shoulders stretchingIntermediate10 reps- Posterior pelvic tiltIntermediate10 reps
Posterior pelvic tilt on the floorIntermediate10 reps
Posterior pelvic tilt with extended armsIntermediate10 reps- Power cleanIntermediate10 reps
- Prayer stretch 1Beginner30 seconds
- Prayer stretch 2 rollerBeginner30 seconds
- Prayer stretch side bendBeginner30 seconds
- Preacher curl - externally rotatedIntermediate10 reps
- Preacher curl - internally rotatedIntermediate10 reps
- Preacher curl isometricIntermediate30 seconds
- Preacher curl machineIntermediate10 reps
Preacher curlsIntermediate10 reps
Press to handstandAdvanced10 reps
Press with dumbbellsIntermediate10 reps- Prisoner squatIntermediate10 reps
Progression repetitions from cup to one-arm handstandAdvanced10 reps
Prone pull-upsIntermediate10 reps
Prone pull-ups at the waistIntermediate10 reps
Prone pull-ups on ringsIntermediate10 reps
Prone reverse flyBeginner10 reps- Prone scapular retraction - arms at sideIntermediate10 reps
- Prone single leg hip extension holdBeginner30 seconds
Provided forearms pressIntermediate10 reps- Pseudo planche push-upAdvanced10 reps
Pseudo push-upsAdvanced10 reps
PseudoplancheIntermediate10 reps
Pseudoplanche on barIntermediate10 reps- Pull-up isometric holdIntermediate30 seconds
Pull upsIntermediate10 reps- Pull-ups (neutral grip)Intermediate10 reps
- Pull ups on machineIntermediate10 reps
Pull-ups with forearm supportIntermediate10 reps
Pull-ups with hand rotation on ringsIntermediate10 reps