Exercises

180 Degree Squat

180 Degree Squat

Explosive Cardio Exercise. Only perform if you can control the descent. Maintain a neutral spine an...

90 Degree Chin Up Hold

90 Degree Chin Up Hold

Start in a regular chin-up position. Grab the bar with your arms a bit wider than your shoulders. ...

90 Degree Pull Up Hold

90 Degree Pull Up Hold

Start in a regular pull-up position. Grab the bar with your arms a bit wider than your shoulders. ...

Ab Wheel Rollout

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

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

Ab Wheel Rollout Wall Assisted

Use the wall to control the range of motion, starting off close, and your feet away until you find ...

Airborne Lunge

Airborne Lunge

Begin by balancing on one leg, squeeze the glute to help you stabilise. Stand tall, with your eleva...

Airborne Lunge Assisted

Airborne Lunge Assisted

Begin by balancing on one leg, squeeze the glute to help you stabilise. Stand tall, with your eleva...

Ankle Circles

Ankle Circles

Balance on one leg (Use support if needed, but try to develop your balance by practicing) Move y...

Arch Body Hold

Arch Body Hold

Lie facedown on your stomach. Stretch your legs together with pointed toes as far as you can. ...

Arch Body Raise

Arch Body Raise

description coming soon

Archer Pull Up

Archer Pull Up

Grip the bar wide with pronated grip (palms forward) and thumbs over the bar. Depress your should...

Archer Push Up

Archer Push Up

Assume a pushup position, hands wider than shoulder width apart, feet together. Descend to one si...

Archer Rows

Archer Rows

Grip the rings and assume an inverted row position, with feet slightly apart. Start with your palms...

Arch Hang

Arch Hang

Hang from the bar with straight arms, and hands about shoulder width apart. Keeping your arms stra...

Arch Leg Raise

Arch Leg Raise

Take a prone position on the floor. Head neutral, resting on your hands or the floor. Legs togethe...

Arch Leg Raise Hold

Arch Leg Raise Hold

Lie on the ground with your body straight. You can put your hands below your head to make it more c...

Arch Scapula Pull Up

Arch Scapula Pull Up

Hang from the bar, with a pronated grip (palms facing forwards), hands about shoulder width apart, ...

Arm Circles

Arm Circles

Stand straight with your legs a bit wider than your shoulders. Leave your arms straight and pointin...

Around The Bar To Dip

Around The Bar To Dip

Hang in a pull up bar with your arms a bit wider than your shoulders. Lift your legs up till the...

Around The World Knee Raise

Around The World Knee Raise

With a grip well outside shoulder width, hang freely from an overhead bar as you would doing a pull...

Around The World Knee Raises On Dip Bar

Around The World Knee Raises On Dip Bar

Hold yourself on a dip bar with your arms straight. This will be your starting position. Instead...

Around The World Pull Up

Around The World Pull Up

With a grip well outside shoulder width, hang freely from an overhead bar as you would doing a pull...

Assisted Handstand Hold

Assisted Handstand Hold

Place your hands on the floor, about shoulder width apart, and several inches away from a wall, bar...

Assisted Handstand Push Up

Assisted Handstand Push Up

Place your hands about shoulder width apart, several inches from a wall or other support. Kick up i...

Assisted Handstand Push Up Advanced

Assisted Handstand Push Up Advanced

Assume a handstand position, with your feet supported by a wall. Begin with your scapula elevated, ...

Assisted One Arm Push Up

Assisted One Arm Push Up

Begin in a standard Push Up position, with one hand directly underneath the shoulder, but the other...

Assisted Pistol Squat

Assisted Pistol Squat

Start by standing on one leg, with the toes pointed forward and/or slightly turned out. Find a bar,...

Assisted Pull Up

Assisted Pull Up

Use a bar that is approximately shoulder height. Grip the bar with palms facing forward. Squat do...

Assisted Ring Pull Up

Assisted Ring Pull Up

Set the rings to approximately shoulder height. Stand slightly in front of the rings, and grip them...

Assisted Scapula Pull Up

Assisted Scapula Pull Up

Take a pronated grip on a low bar (ideally the bar is lower than chest height) so that you can begi...

Australian Row

Australian Row

Take a pronated (overhand) grip, hands slightly wider than shoulder width apart, position yourself ...

Aztec Push Up

Aztec Push Up

Start in the proper position for a standard push-up. Drop down towards the ground like you would...

Back Lever

Back Lever

Grab the bar with an overhand grip. Jump into a ball pulling yourself in a skin-the-cat (hanging us...

Back Lever Advanced Tuck

Back Lever Advanced Tuck

Grip the rings, tuck your knees to your chest and pull your hips up to an inverted postion. Depre...

Backlever Band Assisted on Rings

Backlever Band Assisted on Rings

Secure an appropriate strength resistance band to one of the rings. Leave a slight slack in the ba...

Back Lever Negative

Back Lever Negative

Assume an inverted position hanging from the rings, with arms straight. Squeeze your legs together,...

Back Lever Ring Flys

Back Lever Ring Flys

Set the rings to about hip height. Stand facing away from the anchor point, and grip the rings so y...

Back Lever Tuck

Back Lever Tuck

Grip the rings, tuck your knees to your chest and pull your hips up to an inverted postion. Depre...

Back Lever Tuck Raise

Back Lever Tuck Raise

Grip the rings, tuck your knees and pull your hips up to an inverted postion. Depress and protra...

Band Assisted Baby Muscle Up

Band Assisted Baby Muscle Up

Set up the rings at chest height or lower – the higher you fix them, the harder it gets. Assume ...

Band Assisted Bar Muscle Up

Band Assisted Bar Muscle Up

Attach resistance band to the bar and start in a dead hang position with your feet placed into the ...

Band Assisted Explosive Pull Up

Band Assisted Explosive Pull Up

Attach resistance band to the bar and start in a dead hang position with your feet placed into the ...

Band Assisted Pull Up

Band Assisted Pull Up

Pull the band down to put both feet inside of it. Grip the bar just over shoulder width with thumbs...

Band Assisted Ring Dips

Band Assisted Ring Dips

Set your rings to approximately hip height. Tie the resistance band to one ring, and loop it throug...

Band Assisted Ring Muscle Up

Band Assisted Ring Muscle Up

Attach resistance band to both rings and hang in rings while "sitting" on a band - it should be und...

Band Bicep Curl

Band Bicep Curl

Take a resistance band and place it under your feet. Grip the band with your palms facing outward. ...

Band Cuban Press

Band Cuban Press

Stand with feet shoulder width apart, a light band anchored in front of you, or secured under one o...

Band Front Raise

Band Front Raise

Stand with feet shoulder width apart, secure a light band underneath the foot of your working arm. ...

Band Hip Extension

Band Hip Extension

Tie a resistance band to a fixed point, close to floor level if possible. Step into the band and k...

Band Hip Thrust

Band Hip Thrust

Set up a band so that it sits across your hips like a seatbelt, there should be no slack. Rest your...

Band Lateral Raise

Band Lateral Raise

Stand with feet shoulder width apart, secure a light band underneath the foot of your working arm. ...

Band No Money Drill

Band No Money Drill

Hold a light resistance band, palms facing up, elbows against your sides and hands about shoulder w...

Band Pendulum

Band Pendulum

Hang from the bar, with a pronated grip (palms facing forwards), hands about shoulder width apart, ...

Band Pull Apart

Band Pull Apart

Grip a light resistance band, hands about shoulder width apart, with a supinated grip (palms facing...

Band Pull Apart Neutral Grip

Band Pull Apart Neutral Grip

Grip a light resistance band, hands about shoulder width apart. Use a neutral grip (palms facing ea...

Band Pull Apart Pronated Grip

Band Pull Apart Pronated Grip

Note : It's good to vary your grip, ie neutral, pronated & supinated grip - Shown here with a prona...

Band Pull Through

Band Pull Through

Attach a band to a secure anchor point. Stand facing away from the anchor, grip the band between yo...

Band Romanian Deadlift

Band Romanian Deadlift

Place a resistance band underneath your feet, and grip either side so your hands on the outside of ...

Band Scapula Pull Up

Band Scapula Pull Up

Improving scapula strength through it's full range will greatly help us progress - Using a band can...

Band Shoulder Dislocates

Band Shoulder Dislocates

Take a light resistance band and wrap it around each hand. Adjust the disance between your hands to...

Band Single Arm Row

Band Single Arm Row

Attach a band to a secure point and grip it with one hand. Back away from the anchor point and cr...

Band Straight Arm Pull Down

Band Straight Arm Pull Down

Anchor the band securely overhead and grip it with your hands about shoulder width apart. Flex ...

Band X Raise

Band X Raise

Stand with a wide stance, secure a light band underneath the foot opposite to your working arm. Ext...

Bar Muscle-Up Negative

Bar Muscle-Up Negative

Find a bar that you can easily jump onto. Jump up and establish a false grip. Slowly bend your u...

Behind The Neck Pull Up

Behind The Neck Pull Up

Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a ...

Bench Dips

Bench Dips

Stand facing away from a bench, grab it with both hands at shoulder-width. Extend your legs out...

Bird Dog

Bird Dog

Start in a quadruped position. Hands under the shoulders, knees under the hips. Maintain a neutral ...

Boat Hold

Boat Hold

Start seated with your knees bent and feet on the ground in front of you. Sit up nice and tall then...

Box Jump Muscle Up

Box Jump Muscle Up

Step up on the box or find a bar that is approximately your height. Grab pull up bar with your arms...

Bulgarian Ring Dips

Bulgarian Ring Dips

Grasp two gymnastic rings at approximately shoulder width and press into them to achieve full exten...

Bulgarian Split Squat

Bulgarian Split Squat

Stand facing away from the bench. Have one leg resting on the bench behind you, laces down. Squa...

Burpee

Burpee

Begin in a push up position. Bend your elbows and lower your chest to the floor. As you push up, ...

Burpee Lateral

Burpee Lateral

Perform as Tuck Jump Burpees but instead of jumping in place, jump to the side before descending ba...

Burpee Low impact

Burpee Low impact

Start in the top of a Push Up position, PPT (tuck the tailbone, core engaged) Drive your hands int...

Burpee Sprawl

Burpee Sprawl

Begin by squatting down and placing your hands on the floor in front of you (about shoulder width a...

Burpee Submarine

Burpee Submarine

Start in a kneeling position, sit back towards your heels, tall spine. Explode upward, bring you...

Burpee with jump

Burpee with jump

Start in the top of a Push Up position, PPT (tuck the tailbone, core engaged) Drive your hands int...

Butterfly Pulses

Butterfly Pulses

Sit up right, bend your knees and bring them out to the sides as your put your feet together. Hold ...

Cable Chop Half Kneeling

Cable Chop Half Kneeling

Secure a band to a fixed point. Set yourself up, with the band on one side of you, in a half kneel...

Calf Raise Hold

Calf Raise Hold

Stand still on the ground. You can help yourself by holding at some nearby bar or wall. This will b...

Cat Camel

Cat Camel

Start in a quadruped position, hands under the shoulders & knees under the hips, spine neutral. ...

Child Pose

Child Pose

Sit back onto your heels, from a kneeling position. Knees should be out to your sides so that you c...

Child's Pose Pulses

Child's Pose Pulses

Sit back onto your heels, from a kneeling position. Knees should be out to your sides so that you c...

Chin Up

Chin Up

Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. ...

Chin Up Hold

Chin Up Hold

Grasp an overhead bar using an overhand grip (palms down. Keep your back straight and legs slightly...

Chin Up Negative

Chin Up Negative

Stand on the steps of a chin-up machine or place a bench under a under a chin-up bar. Grasp bar wit...

Clapping Dip

Clapping Dip

Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help ...

Clapping Pull Up

Clapping Pull Up

Grab onto the pull up bar with both hands a little wider the shoulder width. Pull yourself up un...

Clap Push Up

Clap Push Up

Begin in the up position of a push-up: arms extended, back and neck in a straight line, and core ti...

Clock Push Up

Clock Push Up

Begin in the Push Up position. Hands about shoulder width apart, in posterior pelvic tilt (Tuck you...

Close Grip Pull Up

Close Grip Pull Up

Using a pronated grip, grasp the pull bar with a shoulder width grip. Take a deep breath, squeez...

Cobra To Pike

Cobra To Pike

Assume a prone position on the floor, supporting your weight on your hands and toes. Hands undernea...

Copenhagen Plank

Copenhagen Plank

Lay on your side with your feet just underneath the bench. Place your top foot on top of the bench,...

Copenhagen Plank With Movement

Copenhagen Plank With Movement

Lay on your side with your feet just underneath the bench. Place your top foot on top of the bench,...

Cossack Squat

Cossack Squat

Take a wide stand with your feet. Hips and shoulder square, back neutral. Squat to one side, by ...

Cossack Squat Low

Cossack Squat Low

Take a wide stand with your feet. Hips and shoulder square, back neutral. Squat to one side, by ...

Crane

Crane

Start in a squat position, and place your hands on the floor about shoulder width apart, arms strai...

Crow

Crow

Start in a squat position, and place your hands on the floor about shoulder width apart. Go up on...

Crow on Mini Pbars

Crow on Mini Pbars

Position pbars about shoulders width apart. Start in a squat position, and grip the pbars with str...

Dead Bug

Dead Bug

Lie on your back, head resting on the floor, neck neutral. Extend your arms, pointing to the sky. K...

Deadpress

Deadpress

Start by laying down on the ground with your arms right next to your body - like a push-up starting...

Decline Push Up

Decline Push Up

Start on your hands and knees facing away from a bench. Extend your legs and get your feet onto the...

Deep Lunge Thoracic Rotation

Deep Lunge Thoracic Rotation

Get into a deep lunge position, and place both hands on floor, inside the front leg, arms straight....

Deep Push Up on Pbars

Deep Push Up on Pbars

Set up from a kneeling position, grip the Pbars about shoulder width apart, feet together. Engage...

Diamond Push Up

Diamond Push Up

Get in the regular push-up position but with your hands together and back flat. Spread your fingers...

Dive Bomber Push Up

Dive Bomber Push Up

First assume a quadruped position, then straighten your legs and raise your hips, to a pike positio...

Donkey Kick

Donkey Kick

Get on all fours, with your hands stacked directly under shoulders, and knees under hips. Make sure...

Dragon Alternating Leg Lower

Dragon Alternating Leg Lower

Lay on your back, with your hands anchored behind your head, head neutral. Start with your hips fle...

Dragon Flag Extension

Dragon Flag Extension

Find an anchor point for your hands. You can use a fixed bar / post & have your hands above your he...

Dragon Flags

Dragon Flags

Lie on your back and reach your arms behind you to hold onto a sturdy pole, column, or bench. Be...

Dragon Hip Lift

Dragon Hip Lift

Lay on your back, with your hands anchored behind your head, head neutral. Start with your hips fle...

Dragon Leg Flutters

Dragon Leg Flutters

Lay on your back, with your hands anchored behind your head. Engage your lats & core by actively p...

Dragon Leg Raise

Dragon Leg Raise

Lay on your back and with your hands anchored behind your head. Actively pull with your arms, elb...

Dragon Leg Raise Hold

Dragon Leg Raise Hold

Lay on your back, with your hands anchored behind your head. Engage your lats & core by actively p...

Dragon Leg Scissors

Dragon Leg Scissors

Lay on your back, with your hands anchored behind your head. Engage your lats & core by actively p...

Dragon Shoulder Flag

Dragon Shoulder Flag

Set up with the pole on the same side as your strongest arm. Position yourself with the pole agains...

Dragon Tucks

Dragon Tucks

Lay on your back, with your hands anchored behind your head. Start with your legs bent and knees di...

Elbow and Shoulder Warm Up

Elbow and Shoulder Warm Up

Kneel on the floor, place your hands down, wide apart, and fingers pointing out to the sides. T...

Elbow Circles

Elbow Circles

Stand with your feet slightly apart. Put your hands on your shoulders. Your elbows should be at ...

False Grip Lockout

False Grip Lockout

Set the gymnastics rings to about shoulder height and establish a false grip on the rings. Then jum...

False Grip Ring Chin-Up

False Grip Ring Chin-Up

Adjust the height of the gym rings so that your feet will not touch the ground between repetitions....

Feet assisted L-Sit Pulses

Feet assisted L-Sit Pulses

Assume an L sit position on the floor, with straight legs extended in front of you. Place your hand...

Fingertip Push Up

Fingertip Push Up

Assume a push up position and get up on to your fingertips, with your fingers extended, hands about...

Fire Hydrant

Fire Hydrant

Start in a quadruped position, head neutral (Face the floor, hands under your shoulders, arms strai...

Fire Hydrant Circles

Fire Hydrant Circles

Description coming soon

Flex Arch Hang

Flex Arch Hang

Use a box so you can easily set up your position. Take a shoulder width pronated grip (palms forw...

Flexed Arm Hang

Flexed Arm Hang

Use a box or jump up to the bar so you can hang with your chin above the bar. Hands should be about...

Flutter Kicks

Flutter Kicks

Begin by lying down on your back. Keep your arms at your sides sides and the palms of your hands fa...

Flying Frog on Pbars

Flying Frog on Pbars

Description coming soon

Forward Lunge

Forward Lunge

Stand with feet about shoulder width apart, tall posture, back neutral. Step forward, flexing at ...

Frog Mobility Prying

Frog Mobility Prying

Start in a quadruped position, hands under the shoulders, knees under the hips. Supporting yourse...

Frog Mobility Rock

Frog Mobility Rock

Start in a quadruped position, hands under the shoulders, knees under the hips. Supporting yourse...

Frog Mobility Rotation

Frog Mobility Rotation

Start in a quadruped position, hands under the shoulders, knees under the hips. Supporting yourse...

Frog Stand

Frog Stand

Start the exercise by placing the hands on the floor in front of the feet, next to the toes and get...

Front Lever

Front Lever

Keep your entire body straight as you lean your torso back and simultaneously pull your legs upward...

Front Lever Pull

Front Lever Pull

Begin by hanging from the bar in a hollow position. Scapula depressed, PPT, Core engaged, leg toget...

Front Lever Tuck

Front Lever Tuck

Begin the exercise in an Inverted Hang, with your knees bent and arms straight. Try to retract & de...

Front Lever Tuck Pull Up

Front Lever Tuck Pull Up

Start in a front lever tuck position - hanging in a bar with your body parallel to the ground and k...

Front Lever Tuck Raise

Front Lever Tuck Raise

Hang on rings with your palms facing forward (pronated grip), retracted and depressed shoulders. Be...

Full Planche on parallel bars

Full Planche on parallel bars

Setup: Protract and depress your scapula, shorten your core as much as possible while squeezing yo...

German Hang

German Hang

Hang with a pronated grip (palms facing away from you), rings turned out, arms straight, knees bent...

Glute Bridge

Glute Bridge

Lie on the floor, head neutral, arms by your sides. Bend your knees, position your feet flat on the...

Glute Bridge Single Leg

Glute Bridge Single Leg

Lie on the floor, head neutral, arms by your sides. Bend your knees, position your feet flat on the...

Glute Bridge with Alternating Leg Extension

Glute Bridge with Alternating Leg Extension

Lie on the floor, head neutral, hands on the floor. Bend your knees and position your feet flat on ...

Goblet Cossack Squat

Goblet Cossack Squat

Take a kettlebell and hold it against your chest, elbows in close & pointed down. Take a wide stan...

Goblet Squat

Goblet Squat

Take a kettlebell and hold it against your chest, elbows in close & pointed down. Feet should be t...

Handstand

Handstand

From standing still position dive down to be able to push your body up using your hands. Using s...

Handstand Push up

Handstand Push up

Description coming

Handstand to Planche

Handstand to Planche

From standing still position dive down to be able to push your body up using your hands. Using s...

Handstand To Straddle Planche

Handstand To Straddle Planche

Description Coming Soon

Hanging Knee Raise

Hanging Knee Raise

With hands about shoulder width apart, take a supinated grip and hang actively from the bar in a ho...

Hanging Knee Raise Kicks

Hanging Knee Raise Kicks

Start from hanging in a bar with your arms a bit wider than your shoulders. In a controlled moti...

Hanging Knee to Elbow Raise

Hanging Knee to Elbow Raise

Grab a pull-up bar with a double underhand grip at shoulder width. Hang from a bar with your legs e...

Hanging Leg Raise

Hanging Leg Raise

With hands about shoulder width apart, take a supinated grip and hang actively from the bar in a ho...

Hanging Oblique Knee Raise

Hanging Oblique Knee Raise

With hands about shoulder width apart, take a supinated grip and hang actively from the bar in a ho...

Heel Drop Calf Stretch

Heel Drop Calf Stretch

Stand with the balls of your feet on the edge of your step. Drop one heel toward the floor. Bend...

High Knees

High Knees

Stay on your toes and land softly, keep a tall posture and aim to raise your knees your chest. C...

Hindu Push Up

Hindu Push Up

First assume a quadruped position, then straighten your legs and raise your hips, to a pike positio...

Hip Circles

Hip Circles

Stand tall, with your feet about shoulder width apart. Knees slightly bent, hands on your hips. M...

Hollow Body Hold

Hollow Body Hold

Once you are confident generating and maintaining tension with bent knees. We can advance by straig...

Hollow Body Hold Sequence with Weights

Hollow Body Hold Sequence with Weights

Use very light dumbbells, not more than 1-2kg to start with. This sequence will develop straight a...

Hollow Body Lifts

Hollow Body Lifts

Begin in a relaxed position, laying on your back with your legs extended, feet together, and arms e...

Hollow Body Progression

Hollow Body Progression

Once you are confident generating and maintaining tension with bent knees. We can advance by straig...

Hollow Body Regression

Hollow Body Regression

This is how we starting build towards the full Hollow Body Hold. Bend your legs, keep them toget...

Hollow Body Rock

Hollow Body Rock

Get into the Hollow Body position. Arms extended overhead, shoulder and upper back are off the floo...

Hollow Body Tucks

Hollow Body Tucks

Lay on your back, with hips and knees at 90 degrees. Lift your shoulders off the floor as you bring...

Horizontal Australian Pull-Up

Horizontal Australian Pull-Up

Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. ...

Human Flag Hold

Human Flag Hold

In order to perform human flag, you will need a pull-up bar with a vertical support. Using your one...

Human Flag Push-Out

Human Flag Push-Out

In order to perform human flag push-out, you will need a pull-up bar with a vertical support. Using...

Hyperextension

Hyperextension

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust...

Incline Push Up

Incline Push Up

Place your hands on an elevated surface, such a box or bench. Hands a slightly wider than shoulder ...

Inverted Romanian Deadlift

Inverted Romanian Deadlift

Take a hollow position on the bar, maintain straight arms, engage your lats & hinge at the hips (kn...

Inverted Scapula shrug

Inverted Scapula shrug

Hang from the rings, tuck your knees and pull yourself into an inverted position and extend your le...

Isometric Pull Up

Isometric Pull Up

Pause for a 5 sec hold at the top of the pull up, chin above the bar, then slower descend to 90 deg...

Jumping Jacks

Jumping Jacks

Stay on your toes, land with knees slightly bent, maintain a tall posture. Cardio / Warm Up Exerci...

Jumping Muscle-Up

Jumping Muscle-Up

Start by holding pull-up bar with hands a bit wider than your shoulders while standing on the groun...

Jump Rope

Jump Rope

Hold both rope handles in one hand and swing the rope to develop a feel for the rhythm. Next, wi...

Jump Squat

Jump Squat

Stand tall with feet about shoulder width apart. Squat down, keeping your back neutral. Knees trac...

Knee Ab Roller On Hands

Knee Ab Roller On Hands

Put both hands and both knees on the floor. Lean forward a bit and raise your feet. Now slowly s...

Knee Assisted Copenhagen Plank

Knee Assisted Copenhagen Plank

Lay on your side with your feet just underneath the bench. Place your top foot on top of the bench,...

Knee Circles

Knee Circles

Start off standing up straight with your feet a little closer than shoulder width apart. Keeping...

Knee Jump

Knee Jump

Kneel down, with the tops of your feet flat against the floor. (It's a good idea to perform this ex...

Knee Push-Up

Knee Push-Up

Start in the same position as a push-up, and keep your knees in contact with the floor as you press...

Knee Raises On Dip Bar

Knee Raises On Dip Bar

Position your body on dip bars holding with your arms straight. This will be your starting position...

Knee to Chest Push-Up

Knee to Chest Push-Up

Starting position is the same as for regular push-up. Do the push-up. After completing a single ...

Korean Dips

Korean Dips

First off get on the bar so you are stable, turning your hands out so you grip the bar with your pa...

Lalanne Plank

Lalanne Plank

Lie face down on the floor, with your legs together & arms extended overhead. Squeeze your glutes...

Lalanne Push Up

Lalanne Push Up

Lie face down on the floor, with your legs together & arms extended overhead. Squeeze your glutes...

Lateral Lunge

Lateral Lunge

Start with your feet shoulder-width apart, toes pointed straight forward. Step out with your right ...

Leg Supported Ring Muscle-Up

Leg Supported Ring Muscle-Up

Adjust the height of the rings so they are in about your chest height. Position yourself hanging...

L-Sit

L-Sit

Sit on the ground with your legs straingth. Raise your legs out in front of you, keep them strai...

L-sit Bent Leg

L-sit Bent Leg

Set the pbars to shoulder width, grip the bars with straight arms and shoulders depressed. Bend you...

L-Sit Chin-Up

L-Sit Chin-Up

With an underhand, shoulder-width grip, hang from a pull-up bar, then elevate your feet by bending ...

L-sit Flutters

L-sit Flutters

Take a neutral grip on the parallel bars, hands underneath your shoulders, arms straight, & triceps...

L-Sit Hang

L-Sit Hang

Hang actively from the rings with pronated (palms facing forward) grip, and straight arms, shoulder...

L-Sit Hang Flutters

L-Sit Hang Flutters

Hang actively from the rings with pronated (palms facing forward) grip, and straight arms, shoulder...

L-Sit Pull-Up

L-Sit Pull-Up

Start in an active hang position (hollow position, PPT, core & lats engaged) hands about shoulder ...

L-sit Pulses

L-sit Pulses

Assume an L sit position on the floor, with straight legs extended in front of you. Reach forward ...

L-sit Straddle Pulses

L-sit Straddle Pulses

Assume a straddle position on the floor, with legs straight. Reach forward with straight arms, ont...

L-sit Tuck

L-sit Tuck

Keep your arms straight. Protract and depress your scapula, round your back, separate your shoulder...

Lunge Knee Drive

Lunge Knee Drive

Start in a lunge position. One leg in front, shin vertical, the other leg behind, knee resting on t...

Lunge Knee Drive with Single Leg Jump

Lunge Knee Drive with Single Leg Jump

Start in a lunge position, tall posture, hips and knees forming 90 degrees angles. Begin by loa...

Lunge Switch Dynamic

Lunge Switch Dynamic

Start in a lunge position. Knees and hips flexed at 90 degrees, tall posture. Explode upward and...

Lying Leg Lower

Lying Leg Lower

Lie on your back, start with your hips flexed, legs straight, and pointed to the sky. Engage your...

Mountain Climbers

Mountain Climbers

Get into a plank position, making sure to distribute your weight evenly between your hands and your...

Muscle-Up

Muscle-Up

From the hanging position on the bar, arch your back, taking your legs back. Then make an explos...

Muscle-Up Core Pulses

Muscle-Up Core Pulses

Set the gymnastics rings to about shoulder height and establish a false grip on the rings. Then jum...

Muscle-Up Row

Muscle-Up Row

Adjust the height of the rings appropriate for your fitness level (the lower the rings the more dif...

Muscle-Up Shoulder Warm-Up

Muscle-Up Shoulder Warm-Up

Adjust the height of the rings so they are in about your chest height. Position yourself on top ...

Muscle-Up Transition

Muscle-Up Transition

Adjust the height of the rings so they are in about your chest height. Position yourself hanging...

Nordic Curls

Nordic Curls

Lock your feet in a hamstring machine, behind the bars or with some heavy weight put on them. Keep ...

One Arm Hanging Leg Raise

One Arm Hanging Leg Raise

Hang down from a pull-up bar with only one hand. Place feet together and raise your feet up to t...

One Arm L-Sit Hang

One Arm L-Sit Hang

Start by hanging in a pull-up bar with your arms a bit wider than your shoulders. Raise your leg...

One Arm Plank

One Arm Plank

Begin in a push up position, but with your feet apart (the closer your feet are together, the less ...

One Arm Pull-Up

One Arm Pull-Up

Hang from a bar with a pronated (palms facing away) grip with one hand. Pull up and raise your b...

One Arm Pull Up Band Assisted

One Arm Pull Up Band Assisted

Adjust the difficulty with hand position and strength of the resistance band. The further the assis...

One Arm Push Up

One Arm Push Up

Take a push up position, but with your feet apart (the closer your feet are together, the more chal...

Overhead Back Extension

Overhead Back Extension

Assume a prone position on the floor, legs together. Extend your arms overhead & grip a towel or re...

Pallof Press

Pallof Press

Fix a light resistance band so it’s about chest height. Grip it with both hands and step away, crea...

Parallel Bar Dip Negative

Parallel Bar Dip Negative

Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help ...

Parallel Bar Dips

Parallel Bar Dips

Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help ...

Parallel Bar Support Hold

Parallel Bar Support Hold

Stand between a set of parallel bars. Grip the bars and jump up to get to into the support position...

Pike Push Up

Pike Push Up

From a push up position, pike your hips up & you bring your feet closer to your hands to establish ...

Pike Push Up Feet Elevated

Pike Push Up Feet Elevated

Elevate your feet on a stable surface & assume a pike push up position. Shoulders elevated & arms s...

Pistol Squat Assisted

Pistol Squat Assisted

Begin in a tall standing position. Balance on one leg, engaging the glute to help stabilise. Hold ...

Pistol Squat Negative

Pistol Squat Negative

Balance on the working leg, knee slightly bent. Extend the other leg in front, flexing the quad and...

Pistol Squats

Pistol Squats

Start by standing on one leg, knee slightly bent, glute engaged & grip the floor with your toes. E...

Pistol Squats Band Assisted

Pistol Squats Band Assisted

Fix a resistance band to a secure point, approximately hip height. (The heavier the band, the eas...

Planche Lean

Planche Lean

Begin in a kneeling position, hands shoulder width apart or slightly wider, and turn them out to th...

Planche Lean on Mini Pbars

Planche Lean on Mini Pbars

Begin in a kneeling position, set the Pbars about shoulder width apart or slightly wider. Legs are ...

Planche Lean on Pbars

Planche Lean on Pbars

Begin in a kneeling position, grip the parallettes about shoulder width apart or slightly wider, an...

Planche Lean Push Up

Planche Lean Push Up

Setup: Get into a push up position, with your shoulders above your wrists and hands past shoulder ...

Planche Lean Push Up on Pbars

Planche Lean Push Up on Pbars

Setup: Get into a push up position, with your shoulders above your wrists and hands past shoulder ...

Planche Lean Rock Kneeling

Planche Lean Rock Kneeling

Get into a kneeling position, toes pointed behind you. Hands about shoulder width apart and turned ...

Planche Lean Rocks

Planche Lean Rocks

Put your wrists underneath your shoulders, knees close to wrists. Protract and depress as much as p...

Planche Press Single Leg

Planche Press Single Leg

Description Coming

Planche Press Tuck

Planche Press Tuck

Description coming soon

Planche Single Leg

Planche Single Leg

description coming

Planche Tuck Assisted

Planche Tuck Assisted

Begin in a kneeling position, sitting on your heel, and the tops of your feet flat on the floor. P...

Planche Tuck Low

Planche Tuck Low

Start from a kneeling position, gripping the Pbars about shoulder width apart. Arms should be st...

Planche Tuck on Pbars

Planche Tuck on Pbars

Start from a kneeling position, gripping the Pbars about shoulder width apart. Arms should be st...

Planche Tuck on the floor

Planche Tuck on the floor

Start from a kneeling position, hands about shoulder width apart and directly under the shoulders. ...

Plank

Plank

Start on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned...

Plank Spider

Plank Spider

Assume a Push Up position, generate full body tension, PPT (Tuck tailbone, core braced) Grip the f...

Plank with alternating leg raise

Plank with alternating leg raise

Assume a plank position. Forearms on the floor, elbows under the shoulders, feet together. Get in...

Prone Pull Ups

Prone Pull Ups

Assume a prone position on the floor, legs together, pelvis neutral. Extend your arms overhead, sho...

Prone Shoulder CARs

Prone Shoulder CARs

CARs (Controlled Articular Rotations) Time under tension is key, don't rush through. Generate and m...

Prying Cobra to Pike

Prying Cobra to Pike

Assume a prone position on the floor, supporting your weight on your hands and toes. Hands undernea...

Pseudo Planche Push Up

Pseudo Planche Push Up

Hands should be turned outward slightly, this reduces stress on the wrists and make it easier to sq...

Pseudo Planche Push Up Pbars

Pseudo Planche Push Up Pbars

You may turn the pbars outward slightly, this will reduces] stress on the wrists and make it easier...

Pull Up

Pull Up

Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a ...

Pull Up Negative

Pull Up Negative

Standing under a bar, or on a box if necessary, jump up, grabbing the bar with a slightly wider tha...

Pull Up With Steps

Pull Up With Steps

Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a ...

Push Up

Push Up

Set up from a kneeling position, feet together, hands about shoulder width apart. Engage your core ...

Push Up Plus

Push Up Plus

Assume a push up position, arms straight, hands directly underneath the shoulders, feet together. E...

Push Up Plus on Pbars

Push Up Plus on Pbars

Set up from a kneeling position, Pbars directly underneath your shoulders, feet together. Engage ...

Push Up Reach In Rings

Push Up Reach In Rings

Adjust the height of the rings appropriate for your fitness level (the lower the rings the more dif...

Push Up + Scapula Push Up

Push Up + Scapula Push Up

Description Coming Soon.

Push Ups Stars

Push Ups Stars

Begin by performing a standard Push Up. Maintaining PPT, keeping the elbow tucked and core braced. ...

Quadruped Leg Extension

Quadruped Leg Extension

Start in a quadruped position. Hands under the shoulders, knees under the hips. Maintain a neutral ...

Quadruped Thoracic Extension Rotation

Quadruped Thoracic Extension Rotation

Thoracic Mobility Exercise. Quadruped position, hands under the shoulders & knees under the hips, ...

Reverse Grip Knee Raises

Reverse Grip Knee Raises

Hang from a chin-up bar with both arms extended at arms length in top of you using wide reverse gri...

Reverse Grip Push Up

Reverse Grip Push Up

Set up from a kneeling position, legs together. Pbars directly under you shoulders, and grip them s...

Reverse Hyper Extension

Reverse Hyper Extension

Assume a prone position, on an elevated surface such as a bench. Legs off the end of the bench, so ...

Reverse Hyper Extension Straddle

Reverse Hyper Extension Straddle

Assume a prone position, on an elevated surface such as a bench. Legs off the end of the bench, so ...

Reverse Hyper Extension with Bent Knees

Reverse Hyper Extension with Bent Knees

Assume a prone position, on an elevated surface such as a bench. Legs off the end of the bench, so ...

Reverse Lunge

Reverse Lunge

Stand with feet about shoulder width apart, back neutral. Step backward, landing softly on the ba...

Reverse Step Up

Reverse Step Up

Find a stable elevated surface such as a step, lower than knee height. Position the working foo...

Ring Archer Push Up

Ring Archer Push Up

Take a neutral grip on the rings as you assume a push up position, hands about shoulder width apart...

Ring Australian Row

Ring Australian Row

Take a pronated (overhand) grip, hands slightly wider than shoulder width apart, position yourself ...

Ring Australian Row Feet Elevated

Ring Australian Row Feet Elevated

Take a pronated (overhand) grip, hands slightly wider than shoulder width apart, position yourself ...

Ring Chin Ups

Ring Chin Ups

Hang actively from the ring with a supinated grip (palms facing forward). Legs together, feet sligh...

Ring Cuban Rotation

Ring Cuban Rotation

Set your rings appropriately for your level - higher to make the exercise easier, lower to increase...

Ring Dips

Ring Dips

Set the rings so they are about hip height. Grip the rings, and jump into the starting position. Ar...

Ring False Grip Australian Row

Ring False Grip Australian Row

Adjust the height of the rings appropriate for your fitness level (the lower the rings the more dif...

Ring Muscle-Up Negative

Ring Muscle-Up Negative

Set the gymnastics rings to about shoulder height and establish a false grip on the rings. Then jum...

Ring Push Up

Ring Push Up

Adjust the height of the rings appropriate for your fitness level (the lower the rings the more dif...

Ring Roll Outs

Ring Roll Outs

Set the height of the rings higher to make the exercise easier, lower to make it more challenging. ...

Rings Dips Leg Supported

Rings Dips Leg Supported

Adjust the height of the rings appropriate for your fitness level. Grip the rings, keep your leg...

Ring Support Hold

Ring Support Hold

Set the rings so they are just above hip height. Grip them with your palms facing each other, and j...

Ring Support Knee Raise

Ring Support Knee Raise

Description to follow As you lower your hips, keep your legs straight but allow your arm to ben...

Ring Toes to Bar

Ring Toes to Bar

Take a supinated grip on the ring and hang actively in a hollow position. (Shoulders depressed, le...

Ring Tricep Extension

Ring Tricep Extension

Take a pronated grip on the rings, hands shoulder width apart, and get into a push up position. Leg...

Ring Typewriter Push Up

Ring Typewriter Push Up

Take a neutral grip on the rings as you assume a push up position, hands about shoulder width apart...

Romanian Leg Deadlift

Romanian Leg Deadlift

Stand with your feet about shoulder width apart, neutral spine, and a slight bend in your knees. ...

Romanian Leg Deadlift Split Stance

Romanian Leg Deadlift Split Stance

Stand with a staggered / split stance and neutral spine, and the front leg slightly bent. Begin ...

Russian Dips

Russian Dips

Frist, you’ll require a setup of parallel bars, so you have enough space to move your body back and...

Russian Push Ups

Russian Push Ups

Position your shoulders above your wrists and point your toes slightly to shift forward. Maintain p...

Scapula Circles

Scapula Circles

Start in a quadruped position, hands under the shoulders & knees under the hips, spine neutral. We ...

Scapula Depression

Scapula Depression

Sit on the floor, with your leg together and extended straight out in front. Position the Pbars und...

Scapula Dips

Scapula Dips

Set up in a supported dip position on the parallel bars, with straight arms, & triceps engaged. Leg...

Scapula Pike Push Ups

Scapula Pike Push Ups

Assume a pike push up position, feet together, legs & arms straight. Engage your core and keep your...

Scapula Plank Push Up

Scapula Plank Push Up

Begin in a plank position. shoulders stacked over the elbow, legs together and extended behind you....

Scapula Pull Up

Scapula Pull Up

Hang from the bar, with a pronated grip (palms facing forwards), hands about shoulder width apart, ...

Scapula Pulses

Scapula Pulses

Start by pointing your thumbs forward, arms locked, triceps engaged. Make small arm pulses in the s...

Scapula Push Up

Scapula Push Up

Start in a push up position, hands about shoulder with apart, feet together. Get into PPT (Tuck Tai...

Scapula Push Up (Kneeling)

Scapula Push Up (Kneeling)

Start in a quadruped position, hands under the shoulders & knees under the hips, spine neutral. ...

Scapula Row

Scapula Row

Take a grip with hands slightly wider than shoulder width apart, & position yourself underneath the...

Scapula T Raise

Scapula T Raise

Take a prone position on the floor. Legs together, pelvis neutral. Arms straight & overhead formi...

Scapula W Raise

Scapula W Raise

Take a prone position on the floor. Legs together, pelvis neutral. Arms straight & overhead formi...

Scapula Y Raise

Scapula Y Raise

Take a prone position on the floor. Legs together, pelvis neutral. Arms straight & overhead formi...

Seated Hamstring Pulses

Seated Hamstring Pulses

Assume an L sit position on the floor, with straight legs extended in front of you. Reach forward ...

Seated Ring Muscle Up

Seated Ring Muscle Up

Begin seated on the ground, holding the rings in a false grip. Initiate the movement by pulling ...

Seated Upright Hamstring Pulses

Seated Upright Hamstring Pulses

Assume an L sit position on the floor, with straight legs extended in front of you. Staying uprigh...

SHELC

SHELC

(Supine Hip Extension Leg Curl) Use sliders or a perform on smooth surface. Begin lying supine ...

SHELC Negative

SHELC Negative

(Supine Hip Extension Leg Curl) Use sliders or a perform on smooth surface. Begin lying supine ...

Shoulder Circles

Shoulder Circles

Stand upright with your feet shoulder width apart and your arms hanging loosely by your sides. This...

Shoulder Taps

Shoulder Taps

Start in a Push Up position but take a wide stance with your feet and a narrow stance with your han...

Side Oblique Leg Lift

Side Oblique Leg Lift

Lay on the ground on your side with your legs straight, one arm behind your head and one positioned...

Side Plank Raises

Side Plank Raises

Start on your side with your feet together and one forearm directly below your shoulder. Contrac...

Side X-Plank

Side X-Plank

Start on your side with your feet together and one forearm directly below your shoulder. Other arm ...

Single Leg Deadlift

Single Leg Deadlift

Start with your feet together. Balance on your working leg, with the knee slightly bent. Begin by...

Single Leg Deadlift Assisted

Single Leg Deadlift Assisted

Stand with your back against a wall, and take one step forward. Bend your non working leg, and plac...

Single Leg Hinge

Single Leg Hinge

Balance on your working leg, with the knee slightly bent and a tall spine. The other knee raised to...

Single Leg L-sit

Single Leg L-sit

Take a neutral grip on the parallel bars, hands underneath your shoulders, arms straight, & triceps...

Single Leg L-sit Pulses

Single Leg L-sit Pulses

Assume an L sit position on the floor, with straight legs extended in front of you. Reach forward ...

Sit Through

Sit Through

Begin in a quadruped position, arms straight, knees elevated. Raise one arm and the opposite foot...

Skin the Cat

Skin the Cat

Hang from with a pronated grip (palms facing away from you), rings turned out, arms straight, knees...

Skin the Cat Backlever Tuck

Skin the Cat Backlever Tuck

Take a pronated grip on the rings, start from an active hang, with knees bent. Try to keep the arms...

Skin the Cat Pike

Skin the Cat Pike

Hang from with a pronated grip (palms facing away from you), rings turned out and arms straight. Le...

Spiderman Push Up

Spiderman Push Up

Assume a standard pushup position, your body aligned from ankles to head. As you lower your body...

Split Squat

Split Squat

Set up in a split stance, with your toes pointing forwards, and spine neutral. Start ben...

Split Squat Elevated

Split Squat Elevated

Set up in a split stance, with your front foot elevated on a stable surface. Toes pointing forwards...

Squat

Squat

Stand with your feet shoulder width apart. You can place your hands behind your head. This will be ...

Stability Plank

Stability Plank

Start on your knees, and centre your hands on the exercise ball in front you. Get into posterior ...

Stability Plank SAW

Stability Plank SAW

Start on your knees, and centre your hands on the exercise ball in front you. Get into posterior p...

Standing Leg Extension Rotation

Standing Leg Extension Rotation

Stand straight with your legs in your shoulder width. Lift one of your legs up bent in knee so i...

Static Lunge

Static Lunge

Set up in a 1/2 Kneeling position, back knee resting on the floor, directly under the hip and shoul...

Step Up with Knee Drive

Step Up with Knee Drive

Place one foot flat on a stable elevated surface, ideally knee height, the other foot flat on the f...

Straddle Jump Burpee

Straddle Jump Burpee

Begin in a push up position, bend your elbows and low your chest to the floor. As you push up, lif...

Straddle Pike Planche

Straddle Pike Planche

Setup: Protract and depress your scapula, shorten your core as much as possible. Keep your hips le...

Straddle Planche

Straddle Planche

Position the bars slightly wider than your shoulders. Position your legs as wide as possible, assum...

Straddle Planche Push Up

Straddle Planche Push Up

Setup: Position the bars slightly wider than your shoulders. Position your legs as wide as possibl...

Straight Bar Dips

Straight Bar Dips

Step up on a straight bar dip station (if possible) and position your hands with a pronated grip (t...

Superman Dips

Superman Dips

When you are in a straight bar dip position, start swinging your legs. Swing your legs upside so...

Superman Raise

Superman Raise

Take a prone position on the floor, arms extended over head, legs together and toes pointed behind ...

Supine Thoracic Rotation

Supine Thoracic Rotation

Lie face up on yoga mat or soft floor. Place your arms out to the side, palms up, forming a T shape...

Switch Lunge

Switch Lunge

Assume a lunge position, creating 90 degree angle with your knees and hips. Keep a tall posture...

Table Top

Table Top

Start by sitting on the ground with your legs bent in knees and holding on your arms that are posit...

Thoracic Bridge

Thoracic Bridge

Start in a quadruped position, lift your knees off the ground. Begin by lifting opposite hand and ...

Toes to Bar

Toes to Bar

With hands about shoulder width apart, take a supinated grip and hang actively from the bar in a ho...

Tricep Extension

Tricep Extension

Use a stable elevated surface such as a bench, or low bar. Start on your knees and position yours...

Tricep extension skull crushers

Tricep extension skull crushers

Starting in a hands elevated push-up position with your arms positioned on a bar. Have small step b...

Tuck Burpee

Tuck Burpee

Begin in a push up position. Bend your elbows and lower your chest to the floor. As you push up, ...

Tuck Knee Raise

Tuck Knee Raise

Hang actively from the bar, with hands about shoulder width about and pronated grip. Start by bend...

Turkish Get Up

Turkish Get Up

Before loading practice the movement so it becomes smooth and controlled. Lie on the ground wit...

Typewriter Pull Up

Typewriter Pull Up

Take a pronated grip on the rings (palms facing forward) and perform a chin up, rotating the rings ...

Uchi Mata Push-Up

Uchi Mata Push-Up

Starting in a press-up position with one leg slightly raised, lower yourself to the floor and the p...

Vertical Australian Row

Vertical Australian Row

Take a wider than shoulder width grip on the bar and position yourself standing next to the bar whi...

V-Sit Tuck

V-Sit Tuck

Keep your arms straight. Protract and depress your scapula, round your back, separate your shoulder...

V Up

V Up

Lie on your back and extend your arms behind your head. Keep your feet together and toes pointed. ...

Walking Lunge

Walking Lunge

Stand tall, fix your gaze in front of you and take long step forwards, and descent with control, in...

Wall Sit

Wall Sit

Stand with your back against a stable surface. Slowly descend into a seated position, your back res...

Wide Grip Chin-Up Hold

Wide Grip Chin-Up Hold

Grasp the bar using a supinated grip (palms facing towards you) past shoulder width. Keep your back...

Wide Grip Pull-Up

Wide Grip Pull-Up

Grip the bar past shoulder width with thumbs over the bar. Initiate the movement by driving your sh...

Windscreen Wipers

Windscreen Wipers

Hang from a bar, pulling down with your lats and engaging your shoulders. Squeeze your anterior ...

Wrist Circles

Wrist Circles

Stand with feet shoulder width apart keeping your back straight and face forward. Bring your arms o...

Wrist Extension

Wrist Extension

Sit on the ground on your knees and with your arms in front of you. Point your fingers towards your...

Wrist Flexion

Wrist Flexion

Kneel on the ground, place your hands on the floor, palms facing up and fingers pointing towards ea...

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