Exercises
180 Degree Burpee
Start in the top of a Push Up position, PPT (tuck the tailbone, core engaged). Drive your hands ...
180 Degree Squat
Explosive Cardio Exercise. Only perform if you can control the descent. Maintain a neutral spine an...
45 degree flag hold
Grip a horizontal bar with one hand and a vertical bar with the other. Keep your body straight and ...
45 degree flag raises
Grip a horizontal bar with one hand and a vertical bar with the other. Keep your body straight and ...
Ab Wheel Rollout
Start in a pike position, neutral back, hinge at the hips and legs straight. Arms straight, wrist n...
Ab Wheel Rollout Kneeling
Kneel on a mat. Start with the wheel underneath your shoulders, overhand grip, wrists neutral & arm...
Ab Wheel Rollout Wall Assisted
Use the wall to control the range of motion, starting off close, and your feet away until you find ...
Advanced pseudo push ups
Get into a push-up position with your hands turned slightly outward and placed near your hips. Lean...
Advanced pseudo push ups + 2-3 sec top hold
Get into a pseudo push-up position with your hands turned slightly outward and placed near your hip...
Advanced pseudo push up to pike
Start in a pseudo push-up position with your hands turned slightly outward and placed near your hip...
Advanced tucked dragon flag hold
From the floor or bench while holding a stable bar behind your head, lift into the advanced tuck po...
Advanced tucked dragon flag raises
From the floor or bench while holding a stable bar behind your head, lift your body into an advance...
Advanced tucked Ice cream makers
Hang from a pull-up bar with a shoulder-width grip and bring your knees into an advanced tuck, keep...
Advanced tucked planche raises
Start on parallel bars in an advanced tucked planche position — arms straight, knees close to your ...
Airborne Lunge
Begin by balancing on one leg, squeeze the glute to help you stabilise. Stand tall, with your eleva...
Airborne Lunge Assisted
Begin by balancing on one leg, squeeze the glute to help you stabilise. Stand tall, with your eleva...
All Around Push Up
Get into a Straight Arm Plank position, with protracted scapulas and a posterior pelvic tilt engage...
Ankle Circles
Balance on one leg (Use support if needed, but try to develop your balance by practicing) Move y...
Arch Body Hold
Lie facedown on your stomach. Stretch your legs together with pointed toes as far as you can. ...
