Exercises
Nordic Curls
Lock your feet in a hamstring machine, behind the bars or with some heavy weight put on them. Keep ...
One arm dead hang
For the one-arm dead hang, grab the pull-up bar with one hand and let your body hang freely, keepin...
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
Start by hanging in a pull-up bar with your arms a bit wider than your shoulders. Raise your leg...
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
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
Adjust the difficulty with hand position and strength of the resistance band. The further the assis...
One Arm Push Up
Take a push up position, but with your feet apart (the closer your feet are together, the more chal...
One Arm Ring Bicep Curl
Start by standing tall with arms extended in front and above you grasping a gymnastic ring with one...
One leg L-sit kicks
Execute One-Leg L-Sit Kicks while hanging from a bar to target your core and hip flexors. Start by ...
Overhead Back Extension
Assume a prone position on the floor, legs together. Extend your arms overhead & grip a towel or re...
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
Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help ...
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
Stand between a set of parallel bars. Grip the bars and jump up to get to into the support position...
Paused Pull Up
Jump into a Dead Hang on the Pul-Up Bar and hold a strong pronated grip with your hands shoulder wi...
Pike Hold
To perform the Pike Hold, start in the plank position. Lift your hips into an inverted V, keeping y...
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
Elevate your feet on a stable surface & assume a pike push up position. Shoulders elevated & arms s...
Pistol Squat Assisted
Begin in a tall standing position. Balance on one leg, engaging the glute to help stabilise. Hold ...