Exercises
Side squat + jump
Start by performing a side squat, lowering your hips towards one leg while keeping your chest uprig...
Side squats
Start with your feet wider than shoulder-width apart. Shift your body weight to one leg and lower i...
Side X-Plank
Start on your side with your feet together and one forearm directly below your shoulder. Other arm ...
Side X-Plank Raise
Start on your side with your feet together and one forearm directly below your shoulder. Your hips ...
Single Leg Deadlift
Start with your feet together. Balance on your working leg, with the knee slightly bent. Begin by...
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
Balance on your working leg, with the knee slightly bent and a tall spine. The other knee raised to...
Single Leg Hollow Hold
Begin with knees bent, arms extended forwards and raising the shoulders and upper back off the floo...
Single Leg L-sit
Take a neutral grip on the parallel bars, hands underneath your shoulders, arms straight, & triceps...
Single Leg L-sit Pulses
Assume an L sit position on the floor, with straight legs extended in front of you. Reach forward ...
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
Take a pronated grip on the rings, start from an active hang, with knees bent. Try to keep the arms...
Skin the Cat Pike
Hang from with a pronated grip (palms facing away from you), rings turned out and arms straight. Le...
Small swinging
Engage in Small Swinging, a dynamic calisthenics exercise focusing on core stability and control. B...
Spiderman Push Up
Assume a standard pushup position, your body aligned from ankles to head. As you lower your body...
Split
Stand or sit with your legs extended wide apart in a controlled split position. Keep your torso upr...
Split Squat
Set up in a split stance, with your toes pointing forwards, and spine neutral. Start ben...
Split Squat Elevated
Set up in a split stance, with your front foot elevated on a stable surface. Toes pointing forwards...
Squat
Stand with your feet shoulder width apart. You can place your hands behind your head. This will be ...
Squat To Reverse Lunge
Stand with your feet shoulder width apart. You can place your hands behind your head. This will be ...