Exercises
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 ...
Stability Plank
Start on your knees, and centre your hands on the exercise ball in front you. Get into posterior ...
Stability Plank SAW
Start on your knees, and centre your hands on the exercise ball in front you. Get into posterior p...
Standing Leg Extension Rotation
Stand straight with your legs in your shoulder width. Lift one of your legs up bent in knee so i...
Static Lunge
Set up in a 1/2 Kneeling position, back knee resting on the floor, directly under the hip and shoul...
Step Over
Stand next to a stable elevated surface. Place one of your legs on top of the elevated surface. Thi...
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 dragon flag hold
Lie on the ground holding a low bar (or sturdy object) behind your head. Lift your body into a drag...
Straddle dragon flag raises
Lie on the ground holding a low bar (or sturdy object) behind your head. From a straddle position, ...
Straddle flag jumps
Grab two parallel bars on a Swedish wall. Keep your feet on the ground, then jump into a straddle h...
Straddle flag raises
Grip the bars firmly and engage your core. With your legs in a wide straddle position, lift them up...
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...