> ## 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.

# Long resistance band

> 53 exercises in Equipment.

53 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">33 exercises</span></div>

<AccordionGroup>
  <Accordion title="Ground (hands or body)" description="2 exercises" 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="Slow v-up" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0ar.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=962a8fdb904de776eba3f3c58b3ed38d" href="/exercises/slow-v-up-e0ar" width="320" height="320" data-path="images/exercises/e0ar.jpg">or Staff, Strap</Card>
      <Card title="Band-assisted pushup" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12q.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=6ddae13d4862f169a1633713947f9627" href="/exercises/band-assisted-pushup-e12q" width="320" height="320" data-path="images/exercises/e12q.jpg">or Long resistance band, Parallettes</Card>
    </Columns>
  </Accordion>

  <Accordion title="Long resistance band" description="29 exercises" 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="Sitting band row" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0hq.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=abec778c5b268d4acc13333ca0831629" href="/exercises/sitting-band-row-e0hq" width="320" height="320" data-path="images/exercises/e0hq.jpg" />

      <Card title="Banded leg press" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0ko.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=38c9111fb14153d53c0e7df036242c4e" href="/exercises/banded-leg-press-e0ko" width="320" height="320" data-path="images/exercises/e0ko.jpg" />

      <Card title="Seated calf press" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0kp.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=fc3d53e59a86edd7453285853302fc04" href="/exercises/seated-calf-press-e0kp" width="320" height="320" data-path="images/exercises/e0kp.jpg" />

      <Card title="Seated ankle pull" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0kq.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=deb1984944dbe13aadc2cc6ef3146c6e" href="/exercises/seated-ankle-pull-e0kq" width="320" height="320" data-path="images/exercises/e0kq.jpg" />

      <Card title="Band one-arm biceps curl" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12n.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=a066ca8f29a4a26cfdd1634e58732ff4" href="/exercises/band-one-arm-biceps-curl-e12n" width="320" height="320" data-path="images/exercises/e12n.jpg" />

      <Card title="Banded behind-the-neck pulldown" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e15y.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=0b6f738c0889b6ab55b74d355760316c" href="/exercises/banded-behind-the-neck-pulldown-e15y" width="320" height="320" data-path="images/exercises/e15y.jpg" />

      <Card title="Banded external shoulder rotation" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e15z.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=0b4d77a9b3a50d3e0c49a303679cd6c8" href="/exercises/banded-external-shoulder-rotation-e15z" width="320" height="320" data-path="images/exercises/e15z.jpg" />

      <Card title="Banded internal shoulder rotation" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e160.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=5da8a32a65d770662a121ddc9ba524b4" href="/exercises/banded-internal-shoulder-rotation-e160" width="320" height="320" data-path="images/exercises/e160.jpg" />

      <Card title="Banded single lat pulldown" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e161.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=0039c32bfec7bd91d107564ef72c1bb5" href="/exercises/banded-single-lat-pulldown-e161" width="320" height="320" data-path="images/exercises/e161.jpg" />

      <Card title="Banded delt side pulls" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e162.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=fae2cb11031db79bb117fff9e93ace5b" href="/exercises/banded-delt-side-pulls-e162" width="320" height="320" data-path="images/exercises/e162.jpg" />

      <Card title="Banded shoulder adduction" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e163.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=817556a1f1925eb9f22ae01dd0fa3041" href="/exercises/banded-shoulder-adduction-e163" width="320" height="320" data-path="images/exercises/e163.jpg" />

      <Card title="Band shoulder external rotation" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0aw.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=794ca97607ef09027f01d69b25e872d4" href="/exercises/band-shoulder-external-rotation-e0aw" width="320" height="320" data-path="images/exercises/e0aw.jpg" />

      <Card title="Banded front squat" img="https://mintcdn.com/openmovement/NshFvDFu3JkKMedy/images/exercises/e0fa.jpg?fit=max&auto=format&n=NshFvDFu3JkKMedy&q=85&s=081116f281470bff897861439d32d96b" href="/exercises/banded-front-squat-e0fa" width="320" height="320" data-path="images/exercises/e0fa.jpg" />

      <Card title="Banded deadlift" img="https://mintcdn.com/openmovement/NshFvDFu3JkKMedy/images/exercises/e0fd.jpg?fit=max&auto=format&n=NshFvDFu3JkKMedy&q=85&s=7d78e1c7cd8ee5929af881623094042a" href="/exercises/banded-deadlift-e0fd" width="320" height="320" data-path="images/exercises/e0fd.jpg" />

      <Card title="Banded lateral raise" img="https://mintcdn.com/openmovement/NshFvDFu3JkKMedy/images/exercises/e0fe.jpg?fit=max&auto=format&n=NshFvDFu3JkKMedy&q=85&s=52a238fd77023857d793f5c1f46cd273" href="/exercises/banded-lateral-raise-e0fe" width="320" height="320" data-path="images/exercises/e0fe.jpg" />

      <Card title="Banded overhead press" img="https://mintcdn.com/openmovement/NshFvDFu3JkKMedy/images/exercises/e0fg.jpg?fit=max&auto=format&n=NshFvDFu3JkKMedy&q=85&s=3c47ffb4e26ccf95c6a86eb702a172bf" href="/exercises/banded-overhead-press-e0fg" width="320" height="320" data-path="images/exercises/e0fg.jpg" />

      <Card title="Plank row" img="https://mintcdn.com/openmovement/NshFvDFu3JkKMedy/images/exercises/e0fi.jpg?fit=max&auto=format&n=NshFvDFu3JkKMedy&q=85&s=7b27dd8a4d439d73b8138dccb495fd54" href="/exercises/plank-row-e0fi" width="320" height="320" data-path="images/exercises/e0fi.jpg" />

      <Card title="Band pull apart" img="https://mintcdn.com/openmovement/NshFvDFu3JkKMedy/images/exercises/e0gt.jpg?fit=max&auto=format&n=NshFvDFu3JkKMedy&q=85&s=fb6064a9259a3d01b2c95dfb070ab7fa" href="/exercises/band-pull-apart-e0gt" width="320" height="320" data-path="images/exercises/e0gt.jpg" />

      <Card title="Banded chest press" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0kn.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=5ea8ae82fbb97e76af5473cf6d9f5f0e" href="/exercises/banded-chest-press-e0kn" width="320" height="320" data-path="images/exercises/e0kn.jpg" />

      <Card title="Banded rear delt fly" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0kt.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=1ab56c04ce00d06c8c77aaaac5254134" href="/exercises/banded-rear-delt-fly-e0kt" width="320" height="320" data-path="images/exercises/e0kt.jpg" />

      <Card title="Straight-arm banded lat pulldowns" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12b.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=d19c4c140b48caf0371fe00961b3f153" href="/exercises/straight-arm-banded-lat-pulldowns-e12b" width="320" height="320" data-path="images/exercises/e12b.jpg" />

      <Card title="Banded hamstring curl lying" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12c.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=539207beb5349775daf46e2225d09d2e" href="/exercises/banded-hamstring-curl-lying-e12c" width="320" height="320" data-path="images/exercises/e12c.jpg" />

      <Card title="Shoulder band dislocate" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12e.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=71facbfc15b4ea9a8adcc898642454eb" href="/exercises/shoulder-band-dislocate-e12e" width="320" height="320" data-path="images/exercises/e12e.jpg" />

      <Card title="Banded reverse squat" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12h.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=57c4feec74da68e928d815a39898424c" href="/exercises/banded-reverse-squat-e12h" width="320" height="320" data-path="images/exercises/e12h.jpg" />

      <Card title="Band front raise" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e13h.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=b87ead2aa84d578a43652b80737c8754" href="/exercises/band-front-raise-e13h" width="320" height="320" data-path="images/exercises/e13h.jpg" />

      <Card title="Banded bent-over row" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e140.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=87c36e5052c452447475272e1dd8920d" href="/exercises/banded-bent-over-row-e140" width="320" height="320" data-path="images/exercises/e140.jpg" />

      <Card title="Band-resisted pike compression" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e164.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=9316757cef6d77eb496cfaa580a76f5c" href="/exercises/band-resisted-pike-compression-e164" width="320" height="320" data-path="images/exercises/e164.jpg" />

      <Card title="Banded hip adduction" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e165.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=a66b24418c8746d07274bc4022809190" href="/exercises/banded-hip-adduction-e165" width="320" height="320" data-path="images/exercises/e165.jpg" />

      <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="Staff" description="2 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01x.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=7b2019567a57125f8c06b435d0c8f833" width="270" height="197" data-path="images/equipment/q01x.webp">
    <Columns cols={3}>
      <Card title="Wall hollow body arms raise" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e09y.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=1c7e375b7c6660f3b6cdda07ede15853" href="/exercises/wall-hollow-body-arms-raise-e09y" width="320" height="320" data-path="images/exercises/e09y.jpg">or Strap</Card>
      <Card title="Shoulder dislocates" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0j3.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=de7c2ad8ebd58e6f965fcc6fe52d7928" href="/exercises/shoulder-dislocates-e0j3" width="320" height="320" data-path="images/exercises/e0j3.jpg">or Strap</Card>
    </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">14 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="Band-resisted pushup" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e14o.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=cad6dd4b35370d94cca364dbf32681bc" href="/exercises/band-resisted-pushup-e14o" width="320" height="320" data-path="images/exercises/e14o.jpg">or Long resistance band, Parallettes</Card>
    </Columns>
  </Accordion>

  <Accordion title="Rings" description="2 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00b.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=b8d3912667105288799fb9d25919e936" width="237" height="234" data-path="images/equipment/q00b.webp">
    <Columns cols={3}>
      <Card title="Band-assisted rings pullup" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e021.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=904c70e2f31b6f98f3f52890bcf192fb" href="/exercises/band-assisted-rings-pullup-e021" width="320" height="320" data-path="images/exercises/e021.jpg">or Long resistance band, Hangboard +3</Card>
      <Card title="Band-assisted pullup" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e14p.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=d1c183bbcc158829a2ad74ad46d468de" href="/exercises/band-assisted-pullup-e14p" width="320" height="320" data-path="images/exercises/e14p.jpg">or Long resistance band, Hangboard +3</Card>
    </Columns>
  </Accordion>

  <Accordion title="Dip station" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00l.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=3b2f9c48fe4b730aacf3d82a5e4d7f95" width="294" height="204" data-path="images/equipment/q00l.webp">
    <Columns cols={3}>
      <Card title="Assisted dip" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01p.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=407d631fe396923b550d1dca11715f0f" href="/exercises/assisted-dip-e01p" width="320" height="320" data-path="images/exercises/e01p.jpg">or Long resistance band, Parallel bars</Card>
    </Columns>
  </Accordion>

  <Accordion title="Long resistance band" description="3 exercises" 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="Pallof press" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0dv.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=350fe04a526f9506398a73b0b50ae423" href="/exercises/pallof-press-e0dv" width="320" height="320" data-path="images/exercises/e0dv.jpg" />

      <Card title="Band overhead triceps extension" img="https://mintcdn.com/openmovement/NshFvDFu3JkKMedy/images/exercises/e0fh.jpg?fit=max&auto=format&n=NshFvDFu3JkKMedy&q=85&s=401255f6c28dbc5b52151537b1a07d5a" href="/exercises/band-overhead-triceps-extension-e0fh" width="320" height="320" data-path="images/exercises/e0fh.jpg" />

      <Card title="Banded single-leg deadlift" img="https://mintcdn.com/openmovement/NshFvDFu3JkKMedy/images/exercises/e0fc.jpg?fit=max&auto=format&n=NshFvDFu3JkKMedy&q=85&s=0f824838ed5038b29cb6a4e1bfbeb477" href="/exercises/banded-single-leg-deadlift-e0fc" width="320" height="320" data-path="images/exercises/e0fc.jpg">or Short resistance band</Card>
    </Columns>
  </Accordion>

  <Accordion title="Staff" description="7 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01x.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=7b2019567a57125f8c06b435d0c8f833" width="270" height="197" data-path="images/equipment/q01x.webp">
    <Columns cols={3}>
      <Card title="Seiza shoulder dislocates" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e09t.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=215d8d1971c397dc8f44435866fe5856" href="/exercises/seiza-shoulder-dislocates-e09t" width="320" height="320" data-path="images/exercises/e09t.jpg">or Strap</Card>
      <Card title="Lying shoulder dislocates" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e09u.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=7e05071e131729ace8c7cfc0c9710d2c" href="/exercises/lying-shoulder-dislocates-e09u" width="320" height="320" data-path="images/exercises/e09u.jpg">or Strap</Card>
      <Card title="Side hop arms raise" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e09x.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=9aca91c06c655dda16f085c9a2cab56d" href="/exercises/side-hop-arms-raise-e09x" width="320" height="320" data-path="images/exercises/e09x.jpg">or Strap</Card>
      <Card title="Lying pass-through" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0a1.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=a596ad9dd8f92b57b5a1336fc63daa45" href="/exercises/lying-pass-through-e0a1" width="320" height="320" data-path="images/exercises/e0a1.jpg">or Strap</Card>
      <Card title="Staff plow" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0bg.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=50e1143cc28d943a9151e4c3a43daa01" href="/exercises/staff-plow-e0bg" width="320" height="320" data-path="images/exercises/e0bg.jpg">or Strap</Card>
      <Card title="Prone hollow body wrist extension" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0bx.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=11c6e89c19396414cf15f9ac6cd62add" href="/exercises/prone-hollow-body-wrist-extension-e0bx" width="320" height="320" data-path="images/exercises/e0bx.jpg">or Strap</Card>
      <Card title="Prone hollow body arm flexion bounces" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0by.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=9da33c2a088c8ac2a53627940c9746b6" href="/exercises/prone-hollow-body-arm-flexion-bounces-e0by" width="320" height="320" data-path="images/exercises/e0by.jpg">or Strap</Card>
    </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">2 exercises</span></div>

<AccordionGroup>
  <Accordion title="Rings" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00b.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=b8d3912667105288799fb9d25919e936" width="237" height="234" data-path="images/equipment/q00b.webp">
    <Columns cols={3}>
      <Card title="Band-assisted rings dip" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e14g.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=651f5142a64ae31aa369a3d6d6d18fa2" href="/exercises/band-assisted-rings-dip-e14g" width="320" height="320" data-path="images/exercises/e14g.jpg">or Long resistance band</Card>
    </Columns>
  </Accordion>

  <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="Assisted planche" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0j9.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=36880ae2e493a2e3ba828d53912256a8" href="/exercises/assisted-planche-e0j9" width="320" height="320" data-path="images/exercises/e0j9.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">3 exercises</span></div>

<AccordionGroup>
  <Accordion title="Rings" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00b.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=b8d3912667105288799fb9d25919e936" width="237" height="234" data-path="images/equipment/q00b.webp">
    <Columns cols={3}>
      <Card title="Band-assisted partial one-arm chinup" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e126.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=2df1955a5490abb080ad23e3e0d0db89" href="/exercises/band-assisted-partial-one-arm-chinup-e126" width="320" height="320" data-path="images/exercises/e126.jpg">or Long resistance band, Hangboard +3</Card>
    </Columns>
  </Accordion>

  <Accordion title="Long resistance band" description="2 exercises" 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="Assisted human flag" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01q.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=3f9498c2d514cef13e888c5396b7d0c6" href="/exercises/assisted-human-flag-e01q" width="320" height="320" data-path="images/exercises/e01q.jpg">or Flag pole, Stall bars</Card>

      <Card title="Band-resisted pistol squat" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12a.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=40d2b044b461b9008828fe3076e42aed" href="/exercises/band-resisted-pistol-squat-e12a" width="320" height="320" data-path="images/exercises/e12a.jpg" />
    </Columns>
  </Accordion>
</AccordionGroup>

## Elite

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#dc262614", borderLeft: "4px solid #dc2626"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#dc2626"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#dc2626"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#dc2626"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#dc2626"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#dc2626"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#dc2626"}}>Level 5 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">1 exercise</span></div>

<AccordionGroup>
  <Accordion title="Rings" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00b.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=b8d3912667105288799fb9d25919e936" width="237" height="234" data-path="images/equipment/q00b.webp">
    <Columns cols={3}>
      <Card title="Assisted one-arm-chinup" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01r.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=791b82da5a76e5db20e11dae374b1f86" href="/exercises/assisted-one-arm-chinup-e01r" width="320" height="320" data-path="images/exercises/e01r.jpg">or Long resistance band, Hangboard +3</Card>
    </Columns>
  </Accordion>
</AccordionGroup>


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