> ## 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.

# Staff

> 16 exercises in Equipment.

16 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">7 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="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>
    </Columns>
  </Accordion>

  <Accordion title="Staff" description="6 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="Spiral elbow spear" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e09f.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=f87bd65f64cc31e21fcba95c52f27b57" href="/exercises/spiral-elbow-spear-e09f" width="320" height="320" data-path="images/exercises/e09f.jpg" />

      <Card title="Staff radial deviation" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e09g.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=b7cbdc4aa5c3c28180ea22b81efbcbd9" href="/exercises/staff-radial-deviation-e09g" width="320" height="320" data-path="images/exercises/e09g.jpg" />

      <Card title="Staff ulnar deviation" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e09h.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=8ea1432e680e1e24a766e297eb1fd583" href="/exercises/staff-ulnar-deviation-e09h" width="320" height="320" data-path="images/exercises/e09h.jpg" />

      <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>

      <Card title="Staff forearm rotation" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e13a.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=b5ce0d4736dc518a52d2b66982fa74cd" href="/exercises/staff-forearm-rotation-e13a" width="320" height="320" data-path="images/exercises/e13a.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">9 exercises</span></div>

<AccordionGroup>
  <Accordion title="Plyo Box" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q008.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=c2787f9d0343a39149dc49d414125f3a" width="218" height="206" data-path="images/equipment/q008.webp">
    <Columns cols={3}>
      <Card title="Butcher's block stretch" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0u9.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=301c43c7e144ac90a670fa88fceaebbf" href="/exercises/butcher-s-block-stretch-e0u9" width="320" height="320" data-path="images/exercises/e0u9.jpg">or Staff, Chair +1</Card>
    </Columns>
  </Accordion>

  <Accordion title="Staff" description="8 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>

      <Card title="Inverted grip shoulder dislocates" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0k7.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=71b5770b5f8434e2a1e2973ac2c7da6b" href="/exercises/inverted-grip-shoulder-dislocates-e0k7" width="320" height="320" data-path="images/exercises/e0k7.jpg" />
    </Columns>
  </Accordion>
</AccordionGroup>


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