An isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.

A combination of a pullup and an L-sit, targeting the back, arms, and core simultaneously.

A unilateral lower body exercise performed in a staggered stance with one foot in front of the other, developing single-leg strength and stability.

A foundational hip extension exercise performed lying on the back and lifting the hips by contracting the glutes and hamstrings.

The Inverted Deadlift is performed on a high or low bar and is essentially the first half of a bar pull over. Begin by hanging from the bar with an overhand grip, hands shoulder-width apart. Engage your core and pull your body upwards, keeping your legs straight and your body in a horizontal position. The movement should be controlled, focusing on engaging the back and arm muscles. Once your body is in a straight line, do the controlled negative

The Bench Press is a fundamental compound exercise that targets the upper body, primarily the chest muscles. To perform the exercise, lie flat on a bench with your feet firmly planted on the ground. Grip the barbell slightly wider than shoulder-width apart, and lower it to your chest while keeping your elbows at a 45-degree angle. Press the barbell back up to the starting position, fully extending your arms. Ensure to maintain a stable core and avoid arching your back during the lift. This exercise not only strengthens the pectoral muscles but also engages the deltoids and triceps, making it an essential movement for building upper body strength.

A dynamic full-body exercise performed in a plank position while alternately bringing knees to chest in a running motion.

A transition from a crowstand to a handstand, requiring shoulder, arm, and core strength.

A unilateral squat variation performed with the rear foot elevated on a bench or platform, intensifying the focus on single-leg strength.

The unilateral shoulder press with dumbbells is a dynamic exercise that targets the shoulder muscles, particularly the deltoids. To perform this exercise, stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing forward. Engage your core to maintain stability. Press the dumbbell overhead until your arm is fully extended, then slowly lower it back to the starting position. Keep your movements controlled and avoid using momentum. Repeat for the desired number of repetitions before switching to the other arm.

A static hold where the body is supported by the arms with legs extended forward parallel to the ground, intensely engaging the core.

A pulling exercise that targets the back and arm muscles, typically performed with a barbell or dumbbells.

The jump squat is a dynamic exercise that combines a traditional squat with a jump to increase power and explosiveness. Begin by standing with your feet shoulder-width apart. Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight. From the squat position, explosively jump upwards, extending your legs fully and swinging your arms to gain momentum. Land softly back into the squat position, ensuring your knees are aligned with your toes. Repeat the movement for the desired number of repetitions.

A machine-based squat variation performed with the back supported against a pad at an angle, emphasizing quadriceps development.

A unilateral rowing exercise performed with a landmine setup, positioning the torso parallel to the ground and focusing on one side at a time for intense lat engagement.

Diamond pushups are a variation of the traditional pushup that emphasizes the triceps and inner chest. To perform a diamond pushup, start in a plank position with your hands placed close together under your chest, forming a diamond shape with your thumbs and index fingers. Keep your body straight from head to heels, and lower yourself down by bending your elbows, keeping them close to your body. Push back up to the starting position, ensuring that your core remains engaged throughout the movement. This exercise not only builds upper body strength but also improves stability and control.

A challenging exercise that combines a pullup with a dip, requiring explosive strength and coordination.

A unilateral lower-body exercise where one leg steps forward and bends while the other remains extended behind the body.

A lower-body exercise that targets the leg muscles, performed by bending the knees and lowering the body.

The Leg Assisted Ring Muscle Up is a progression exercise to help build the strength and technique needed for a full ring muscle up. Begin by setting the rings at a height where you can comfortably reach them while standing. Start with your feet on the ground or a box to assist with the movement. Grip the rings with a false grip, ensuring your wrists are above the rings. Pull yourself up explosively, using your legs to assist as needed, transitioning your chest over the rings. Finish by pressing up into a dip position. Focus on maintaining control throughout the movement and gradually reduce leg assistance as you build strength.