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 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...
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. ...
Archer Pull Up
Grip the bar wide with pronated grip (palms forward) and thumbs over the bar. Depress your should...
Archer Push Up
Assume a pushup position, hands wider than shoulder width apart, feet together. Descend to one si...
Archer Rows
Grip the rings and assume an inverted row position, with feet slightly apart. Start with your palms...
Arch Hang
Hang from the bar with straight arms, and hands about shoulder width apart. Keeping your arms stra...