Exercises
Step Over Push Up
Begin in a standard Push Up position, with both hands directly underneath the shoulder, but one arm...
Step Up
Place one foot flat on a stable elevated surface, ideally knee height, the other foot flat on the f...
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 Good Mornings
Start the exercise by standing with your feet wider apart than shoulder-width. Engage your core...
Straddle handstand side leans
Master the Straddle Handstand Side Leans in calisthenics. Begin in a straddle handstand position, o...
Straddle Jump Burpee
Begin in a push up position, bend your elbows and low your chest to the floor. As you push up, lif...
Straight Arm Plank
Kneel on the ground and lean forwards with your hands in front of yourself until they make contact ...
Straight Arm Plank Knee Taps
Start in a Push Up position but take a wide stance with your feet and a narrow stance with your han...
Straight Arm Plank to Pike
Start in a straight arm plank position with hands aligned under the shoulders. Engage your core and...
Straight arm side plank hold
In a straight arm side plank hold, support your body on one arm, keeping it straight beneath your s...
Straight arm side plank raises
In straight arm side plank raises, start in a side plank position with your body supported on one s...
Straight Arm To Plank Walks
Begin in a straight arm plank position with hands under shoulders. Engage your core for stability. ...
Straight Bar Dips
Step up on a straight bar dip station (if possible) and position your hands with a pronated grip (t...
Superman Dips
When you are in a straight bar dip position, start swinging your legs. Swing your legs upside so...
Superman Plank
Begin in a high plank, with arms straight, wrists lined up under shoulders, legs at shoulder distan...
Superman Raise
Take a prone position on the floor, arms extended over head, legs together and toes pointed behind ...
Superman Reach
Start by lying on the floor with your face down and your arms bent on your side. While keeping f...
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...
Swimmer Kicks
Take a wide stand with your feet. Hips and shoulder square, back neutral. Bend your upper body s...
Switch Lunge
Assume a lunge position, creating 90 degree angle with your knees and hips. Keep a tall posture...