Beginner
Level 1 of 67 exercises
Ground (hands or body)
4 exercises
Ground (hands or body)
4 exercises
Assisted sitting leg extensions
One-leg sitting pike compression
Two-feet support l-sit
Sitting leg extensions
Parallettes
2 exercises
Parallettes
2 exercises
Parallettes two-feet support L-sit
Parallettes one-foot support L-sit
Dip station
1 exercise
Dip station
1 exercise
Support
or Parallel bars
Novice
Level 2 of 618 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Tuck l-sit lift
Ground (hands or body)
8 exercises
Ground (hands or body)
8 exercises
One-leg l-sit
or Dip station, Parallel bars +1
Tuck l-sit
or Dip station, Parallel bars +1
Candle pose
One-foot support l-sit
Sitting pike compression
L-sit alternate leg lifts
Sitting straddle compression
Tuck candle flag
Parallettes
3 exercises
Parallettes
3 exercises
Parallettes tuck L-sit
Parallettes one-leg L-sit
Parallettes L-sit
Dip station
3 exercises
Dip station
3 exercises
Support knees to chest
or Parallel bars
Support legs raises to l-sit
or Parallel bars
Decline L-sit
or Parallel bars, Plyo Box +2
Plyo Box
1 exercise
Plyo Box
1 exercise
Chair l-sit
or Chair, Bench
Yoga block
2 exercises
Yoga block
2 exercises
Elevating active core compression
Feet-support tuck l-sit lift
Intermediate
Level 3 of 66 exercises
Ground (hands or body)
4 exercises
Ground (hands or body)
4 exercises
L-sit
or Dip station, Parallel bars +1
Advanced tuck candle flag
Pike candle flag
Straddle l-sit
or Parallettes
Rings
1 exercise
Rings
1 exercise
Rings l-sit
Parallettes
1 exercise
Parallettes
1 exercise
Parallettes straddle L-sit
Advanced
Level 4 of 65 exercises
Ground (hands or body)
1 exercise
Ground (hands or body)
1 exercise
V-sit
or Parallettes
Rings
3 exercises
Rings
3 exercises
RTO l-sit
RTO straddle-sit
Rings v-sit
Parallettes
1 exercise
Parallettes
1 exercise
