Exercises
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...
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 Kettlebell Press
Clean the kettlebell to the rack position: the kettlebell rests on the back of your forearm, your f...
One-Arm Kettlebell Row
Stand with the kettlebell beside one foot and step the opposite foot slightly forward. Hinge at the...
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 ...