> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Free Wall

> 62 exercises in Equipment.

62 exercises, grouped by difficulty and then by equipment, easiest first. Part of [Equipment](/collections/equipment).

## Beginner

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#16a34a14", borderLeft: "4px solid #16a34a"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#16a34a"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#16a34a"}}>Level 1 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">23 exercises</span></div>

<AccordionGroup>
  <Accordion title="Long resistance band" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q007.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=96f3667ae3f52ed9d608090c9f682ee9" width="80" height="237" data-path="images/equipment/q007.webp">
    <Columns cols={3}>
      <Card title="Banded half-kneeling thoracic rotation" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e167.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=d64a0c4f207b474133f08666d11ed8c2" href="/exercises/banded-half-kneeling-thoracic-rotation-e167" width="320" height="320" data-path="images/exercises/e167.jpg">or Free Wall</Card>
    </Columns>
  </Accordion>

  <Accordion title="Free Wall" description="22 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00d.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=08c38d70b1ac046813a12782ac1a7ad5" width="480" height="303" data-path="images/equipment/q00d.webp">
    <Columns cols={3}>
      <Card title="Wall pec stretch" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0da.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=65485fbbcdbd28b37d59bd5ab1051ba0" href="/exercises/wall-pec-stretch-e0da" width="320" height="320" data-path="images/exercises/e0da.jpg" />

      <Card title="Wall pushup" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0p4.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=7db88e3dfa5edd9dbd6f23d1bd5a9858" href="/exercises/wall-pushup-e0p4" width="320" height="320" data-path="images/exercises/e0p4.jpg" />

      <Card title="Wall push calf stretch" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0yr.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=ae9d362dfdb1c92b33836678249820c5" href="/exercises/wall-push-calf-stretch-e0yr" width="320" height="320" data-path="images/exercises/e0yr.jpg" />

      <Card title="Knee to wall" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0yz.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=92cbcf624e8528468d05077f005657a4" href="/exercises/knee-to-wall-e0yz" width="320" height="320" data-path="images/exercises/e0yz.jpg" />

      <Card title="Wall pullover" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e101.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=81595c6b22364f9946afb5b56ec7a961" href="/exercises/wall-pullover-e101" width="320" height="320" data-path="images/exercises/e101.jpg" />

      <Card title="Wall straddle stretch" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e102.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=3549d1ae19143308ce084802826a7048" href="/exercises/wall-straddle-stretch-e102" width="320" height="320" data-path="images/exercises/e102.jpg" />

      <Card title="Wall shoulder flexion stretch" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e168.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=dfcf821b16aee4b6b6ca68a7fe518b1a" href="/exercises/wall-shoulder-flexion-stretch-e168" width="320" height="320" data-path="images/exercises/e168.jpg" />

      <Card title="Assisted standing hip circles" img="https://mintcdn.com/openmovement/XQOJBoKc-Za4l09I/images/exercises/e17d.jpg?fit=max&auto=format&n=XQOJBoKc-Za4l09I&q=85&s=77e5ba79f983c872a576f362debeb2e6" href="/exercises/assisted-standing-hip-circles-e17d" width="320" height="320" data-path="images/exercises/e17d.jpg" />

      <Card title="Wall tuck tripod headstand" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0pu.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=317640fe2aec01f98406faaaf82ac867" href="/exercises/wall-tuck-tripod-headstand-e0pu" width="320" height="320" data-path="images/exercises/e0pu.jpg" />

      <Card title="Wall one-leg tripod headstand" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0pv.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=4c1a7ff9cd3ae6d6a028c9c1614f5c77" href="/exercises/wall-one-leg-tripod-headstand-e0pv" width="320" height="320" data-path="images/exercises/e0pv.jpg" />

      <Card title="Wall tripod headstand" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0pw.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=c943ad362204d7d3c05ffd9b2946b27d" href="/exercises/wall-tripod-headstand-e0pw" width="320" height="320" data-path="images/exercises/e0pw.jpg" />

      <Card title="Wall lunge" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0st.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=c04ddf442b0cd4897be1bc37d631f30f" href="/exercises/wall-lunge-e0st" width="320" height="320" data-path="images/exercises/e0st.jpg" />

      <Card title="Wall fingertip pushup" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0tq.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=719c344fabf6653dfbede2534032613d" href="/exercises/wall-fingertip-pushup-e0tq" width="320" height="320" data-path="images/exercises/e0tq.jpg" />

      <Card title="Tibialis raise" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0yp.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=53712ed971b69434c70b97df0ded047a" href="/exercises/tibialis-raise-e0yp" width="320" height="320" data-path="images/exercises/e0yp.jpg" />

      <Card title="Wall push one-leg calf stretch" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0yq.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=cbaf5ec5492ba7d3236e898b0b564b75" href="/exercises/wall-push-one-leg-calf-stretch-e0yq" width="320" height="320" data-path="images/exercises/e0yq.jpg" />

      <Card title="Wall triceps pushup" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0yt.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=880842521b23badbd057c7bcd40872d1" href="/exercises/wall-triceps-pushup-e0yt" width="320" height="320" data-path="images/exercises/e0yt.jpg" />

      <Card title="Wall sit" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0yu.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=4526ba7b1d78af1bd95f9a10397ff9f1" href="/exercises/wall-sit-e0yu" width="320" height="320" data-path="images/exercises/e0yu.jpg" />

      <Card title="Wall slide" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e100.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=f910b09c14073ff2b5c27fd7be2c9028" href="/exercises/wall-slide-e100" width="320" height="320" data-path="images/exercises/e100.jpg" />

      <Card title="Wall push calf raise" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e104.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=d0c8c7ac67b6312ae69af78ccbfc0d92" href="/exercises/wall-push-calf-raise-e104" width="320" height="320" data-path="images/exercises/e104.jpg" />

      <Card title="Stability ball wall squat" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e11j.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=455451f45d48f76c1385341316d0d1a8" href="/exercises/stability-ball-wall-squat-e11j" width="320" height="320" data-path="images/exercises/e11j.jpg">or Stability ball</Card>

      <Card title="Wall one-arm shoulder flexion stretch" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e169.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=520bcff3dece3853d5e3cf6e95576f24" href="/exercises/wall-one-arm-shoulder-flexion-stretch-e169" width="320" height="320" data-path="images/exercises/e169.jpg" />

      <Card title="Assisted bent-knee calf raise" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e16e.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=ddead3fb16dd0195d8d5bbf194936d5d" href="/exercises/assisted-bent-knee-calf-raise-e16e" width="320" height="320" data-path="images/exercises/e16e.jpg" />
    </Columns>
  </Accordion>
</AccordionGroup>

## Novice

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#65a30d14", borderLeft: "4px solid #65a30d"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#65a30d"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#65a30d"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#65a30d"}}>Level 2 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">15 exercises</span></div>

<AccordionGroup>
  <Accordion title="Ground (hands or body)" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" width="286" height="173" data-path="images/equipment/q01h.webp">
    <Columns cols={3}>
      <Card title="Wall forearm stand" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0vx.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=7d3ec2e8e9170b95adc9d663d906219d" href="/exercises/wall-forearm-stand-e0vx" width="320" height="320" data-path="images/exercises/e0vx.jpg">or Free Wall</Card>
    </Columns>
  </Accordion>

  <Accordion title="Short resistance band" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01q.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=16d0bc885f08b941e654023ef3451a8d" width="192" height="192" data-path="images/equipment/q01q.webp">
    <Columns cols={3}>
      <Card title="Banded wall sit" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0yw.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=304e9f5a6f552670ee1d92d8ce0046d9" href="/exercises/banded-wall-sit-e0yw" width="320" height="320" data-path="images/exercises/e0yw.jpg">or Free Wall</Card>
    </Columns>
  </Accordion>

  <Accordion title="Free Wall" description="13 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00d.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=08c38d70b1ac046813a12782ac1a7ad5" width="480" height="303" data-path="images/equipment/q00d.webp">
    <Columns cols={3}>
      <Card title="Incline wall handstand" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e05n.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=79805cf5250fab9a39390c2bab5e132c" href="/exercises/incline-wall-handstand-e05n" width="320" height="320" data-path="images/exercises/e05n.jpg" />

      <Card title="Wall bridge rotation" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0hz.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=b7c8b0a9fb873a34585410dfebf7ba46" href="/exercises/wall-bridge-rotation-e0hz" width="320" height="320" data-path="images/exercises/e0hz.jpg" />

      <Card title="Lying hollow hold straddle one-arm handstand" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0rg.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=9b0e7d597a22db7cb58f973916b001e2" href="/exercises/lying-hollow-hold-straddle-one-arm-handstand-e0rg" width="320" height="320" data-path="images/exercises/e0rg.jpg" />

      <Card title="Wall bridge pushup" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0s6.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=abf13943139a195299c6a648ca1fb41d" href="/exercises/wall-bridge-pushup-e0s6" width="320" height="320" data-path="images/exercises/e0s6.jpg" />

      <Card title="One-leg wall sit" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0yv.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=d7e1c7c3906569ecaf13eb81c55405be" href="/exercises/one-leg-wall-sit-e0yv" width="320" height="320" data-path="images/exercises/e0yv.jpg" />

      <Card title="Wall sit calf raise" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e103.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=6ca1385358b783fb03c1502f58b7eb41" href="/exercises/wall-sit-calf-raise-e103" width="320" height="320" data-path="images/exercises/e103.jpg" />

      <Card title="Assisted hip airplane" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e16f.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=86c35c8e9cb5c88d533b8ab1d4c921b1" href="/exercises/assisted-hip-airplane-e16f" width="320" height="320" data-path="images/exercises/e16f.jpg" />

      <Card title="Back-to-wall handstand" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01y.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=9c1a8eae83a8fdb1fb0320f0572dd72a" href="/exercises/back-to-wall-handstand-e01y" width="320" height="320" data-path="images/exercises/e01y.jpg" />

      <Card title="Chest-to-wall handstand" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e02k.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=ecc6a9b811946155899b83bd285bc85f" href="/exercises/chest-to-wall-handstand-e02k" width="320" height="320" data-path="images/exercises/e02k.jpg" />

      <Card title="Wall handstand walk" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0d5.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=5df3284537328947b4d96b9f623c81aa" href="/exercises/wall-handstand-walk-e0d5" width="320" height="320" data-path="images/exercises/e0d5.jpg" />

      <Card title="Standing straddle one-arm handstand leg lift" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0rh.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=b66f240853d5068d8127386694a5ae31" href="/exercises/standing-straddle-one-arm-handstand-leg-lift-e0rh" width="320" height="320" data-path="images/exercises/e0rh.jpg" />

      <Card title="Wall rocking pushup" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0zz.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=77c60d8ea840c6dba940277a9f657f2f" href="/exercises/wall-rocking-pushup-e0zz" width="320" height="320" data-path="images/exercises/e0zz.jpg" />

      <Card title="One-leg wall push calf raise" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e105.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=3cd2bf143484cd4b1bc12ce3ca22ee94" href="/exercises/one-leg-wall-push-calf-raise-e105" width="320" height="320" data-path="images/exercises/e105.jpg" />
    </Columns>
  </Accordion>
</AccordionGroup>

## Intermediate

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#ca8a0414", borderLeft: "4px solid #ca8a04"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#ca8a04"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#ca8a04"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#ca8a04"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#ca8a04"}}>Level 3 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">17 exercises</span></div>

<AccordionGroup>
  <Accordion title="Kettlebell" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00t.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=731907fab05527a8e5baf30fe9ef02a4" width="265" height="153" data-path="images/equipment/q00t.webp">
    <Columns cols={3}>
      <Card title="Weighted wall straddle stretch" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e1b0.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=cc7e1c817b64e1948ff4f8359d3da1e6" href="/exercises/weighted-wall-straddle-stretch-e1b0" width="320" height="320" data-path="images/exercises/e1b0.jpg">or Free Wall</Card>
    </Columns>
  </Accordion>

  <Accordion title="Free Wall" description="16 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00d.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=08c38d70b1ac046813a12782ac1a7ad5" width="480" height="303" data-path="images/equipment/q00d.webp">
    <Columns cols={3}>
      <Card title="Wall handstand heel pulls" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0d0.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=314760cdd571fd06ba922dea1c10d310" href="/exercises/wall-handstand-heel-pulls-e0d0" width="320" height="320" data-path="images/exercises/e0d0.jpg" />

      <Card title="Wall handstand toe pulls" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0d4.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=48b0684d3f12d8651be6f7c54e13e110" href="/exercises/wall-handstand-toe-pulls-e0d4" width="320" height="320" data-path="images/exercises/e0d4.jpg" />

      <Card title="Wall pike stretch" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0kh.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=bcaa642b3c0660160fba66e60025867c" href="/exercises/wall-pike-stretch-e0kh" width="320" height="320" data-path="images/exercises/e0kh.jpg" />

      <Card title="Wall straddle handstand shoulder taps" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0qu.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=33207fef24d563a24bd22beed3dab251" href="/exercises/wall-straddle-handstand-shoulder-taps-e0qu" width="320" height="320" data-path="images/exercises/e0qu.jpg" />

      <Card title="Wall bridge raise" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0ys.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=1f3ef12d019716154a916b7d66b13a98" href="/exercises/wall-bridge-raise-e0ys" width="320" height="320" data-path="images/exercises/e0ys.jpg" />

      <Card title="Wall quad stretch" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0yy.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=41504de1f8c3221c67af48418de4dad5" href="/exercises/wall-quad-stretch-e0yy" width="320" height="320" data-path="images/exercises/e0yy.jpg" />

      <Card title="Wall tuck handstand slide" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e106.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=1c67779ac41e7f98ffd2bcf9b2dfb4ab" href="/exercises/wall-tuck-handstand-slide-e106" width="320" height="320" data-path="images/exercises/e106.jpg" />

      <Card title="Wall tuck handstand hold" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e107.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=ff258a47bb830c418c5e49508bc41bee" href="/exercises/wall-tuck-handstand-hold-e107" width="320" height="320" data-path="images/exercises/e107.jpg" />

      <Card title="Wall T-handstand" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e108.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=e816cf1a347e0fe7140879868bd10467" href="/exercises/wall-t-handstand-e108" width="320" height="320" data-path="images/exercises/e108.jpg" />

      <Card title="L-handstand leg lift" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e16d.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=dcde6535e3d65f067336112eee103d0a" href="/exercises/l-handstand-leg-lift-e16d" width="320" height="320" data-path="images/exercises/e16d.jpg" />

      <Card title="Wall plank" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e1ae.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=b7069fa4f21a667508c88331ef0a6078" href="/exercises/wall-plank-e1ae" width="320" height="320" data-path="images/exercises/e1ae.jpg" />

      <Card title="Wall handstand shoulder taps" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0d3.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=2c0d3ffd327bf72f673fb5cd1afa1e95" href="/exercises/wall-handstand-shoulder-taps-e0d3" width="320" height="320" data-path="images/exercises/e0d3.jpg" />

      <Card title="Wall headstand pushup" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0d6.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=85fbde539d0e913bd75e0b126d833743" href="/exercises/wall-headstand-pushup-e0d6" width="320" height="320" data-path="images/exercises/e0d6.jpg" />

      <Card title="Wall walk bridge" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0sb.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=2924f1f58ffb59c40798093f8a9a3ba0" href="/exercises/wall-walk-bridge-e0sb" width="320" height="320" data-path="images/exercises/e0sb.jpg" />

      <Card title="Wall L-handstand" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e109.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=b4c7a7b83d8034cf8f707c1711c49202" href="/exercises/wall-l-handstand-e109" width="320" height="320" data-path="images/exercises/e109.jpg" />

      <Card title="Handstand shoulder shrugs" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e16c.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=3d2cc858056c763dd3e72799fe815340" href="/exercises/handstand-shoulder-shrugs-e16c" width="320" height="320" data-path="images/exercises/e16c.jpg" />
    </Columns>
  </Accordion>
</AccordionGroup>

## Advanced

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#ea580c14", borderLeft: "4px solid #ea580c"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#ea580c"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#ea580c"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#ea580c"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#ea580c"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#ea580c"}}>Level 4 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">7 exercises</span></div>

<AccordionGroup>
  <Accordion title="Free Wall" description="7 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00d.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=08c38d70b1ac046813a12782ac1a7ad5" width="480" height="303" data-path="images/equipment/q00d.webp">
    <Columns cols={3}>
      <Card title="Wall handstand pushup" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0d1.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=ba9d9193cb09143a43d1efc188fa79a3" href="/exercises/wall-handstand-pushup-e0d1" width="320" height="320" data-path="images/exercises/e0d1.jpg" />

      <Card title="Wall straddle one-arm handstand" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0r6.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=4a5fc2e2b7507a4a1c3a9755d31c37af" href="/exercises/wall-straddle-one-arm-handstand-e0r6" width="320" height="320" data-path="images/exercises/e0r6.jpg" />

      <Card title="Wall half layout planche lean" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e16b.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=3a88a5524560775860707c6aba3d2fa4" href="/exercises/wall-half-layout-planche-lean-e16b" width="320" height="320" data-path="images/exercises/e16b.jpg" />

      <Card title="Feet on wall pushup" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0dc.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=6a462d53c39c45571a622f6c139a9524" href="/exercises/feet-on-wall-pushup-e0dc" width="320" height="320" data-path="images/exercises/e0dc.jpg" />

      <Card title="Wall straddle press-to-handstand" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0p3.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=b16579d380d4dbe36463fe84399eaf6f" href="/exercises/wall-straddle-press-to-handstand-e0p3" width="320" height="320" data-path="images/exercises/e0p3.jpg" />

      <Card title="Wall one-arm handstand" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0r7.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=e8aab167cf5d2ebc55dd8cd34f8f9103" href="/exercises/wall-one-arm-handstand-e0r7" width="320" height="320" data-path="images/exercises/e0r7.jpg" />

      <Card title="Wall planche lean" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e16a.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=975fd47dd6cb77b05c69d76c0eb9bb38" href="/exercises/wall-planche-lean-e16a" width="320" height="320" data-path="images/exercises/e16a.jpg" />
    </Columns>
  </Accordion>
</AccordionGroup>


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