Exercises
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
Adjust the height of the rings so they are in about your chest height. Position yourself on top ...
Muscle-Up Transition
Adjust the height of the rings so they are in about your chest height. Position yourself hanging...
Narrow handstand
Master the Narrow Handstand in calisthenics by beginning with a condensed hand position. Initiate t...
Narrow muscle up
The Narrow Muscle-Up is an advanced variation where hands are positioned closer than shoulder-width...
Narrow pull ups
Engage in Narrow Pull-Ups to target your upper back, arms, and shoulders. Grip the pull-up bar with...
Narrow squats
Stand with your feet together and arms by your sides. As you squat down, extend your arms forward f...
Negative dragon flag
Lie on the ground holding a low bar (or sturdy object) behind your head. Raise your body into a dra...
Negative handstand push up
Execute the Negative Handstand Push-Up for advanced shoulder and triceps strength. Initiate the mov...
Negative handstand push up hold
Engage in the Negative Handstand Push-Up Hold in calisthenics. Starting from the handstand position...
Negative Knee Push Up
Start from a kneeling push up position, feet together, hands about shoulder width apart. Engage you...
Negative Push Up
Set up from a kneeling position, feet together, hands about shoulder width apart. Engage your core ...
Negative shrimp squat
Stand on one leg while holding the opposite foot behind you with the same-side hand. Slowly lower y...
Negative single leg dragon flag
From the floor, grab a low bar, wall bars, or the edge of a bench behind your head, raise your body...
Negative Skin The Cat
Lower the rings so they are about the waist height. Grab the with your arms behind you and in a rev...
Negative Skin the Cat to Tuck Invert Hold
Lower the rings so they are about the waist height. Grab the with your arms behind you and in a rev...
Negative straddle dragon flag
Lie on the ground holding a low bar (or sturdy object) behind your head. Raise your body into a str...
Negative straight bar dips
Begin by standing next to a single parallel bar. Jump up to the top position of the dip, then slowl...
Nordic Curls
Lock your feet in a hamstring machine, behind the bars or with some heavy weight put on them. Keep ...
Nordic hip hinge
Kneel on a soft surface with your feet anchored under something stable or held by a partner. Keep y...