Beginner
Level 1 of 655 exercises
Ground (standing)
14 exercises
Ground (standing)
14 exercises
Arms circles
Opposite arm circles
Standing shoulder elevation and depression- arms by the sides
Standing shoulder retraction and protraction- arms by the sides
Touch sky and earth
Standing rear delt stretch
Windmill
Upward Salute
Trunk rotation arm swing
Arm crossover
Arm flexion extension
Standing triceps stretch
Standing chest stretch
Standing shoulder circles- arms by the sides
Ground (hands or body)
23 exercises
Ground (hands or body)
23 exercises
Child pose
Cross-legged sit with arms behind
Downward dog
Lying pec stretch
Lying rear delt stretch
Supported candle pose
Sitting arms extension
Kneeling thread the needle
Tuck candle pose
Candle pose squat
Thread the needle pose
Extended puppy pose
Floor I raise
Floor I hold
Floor T raise
Floor T hold
Floor W raise
Floor W hold
Downward dog foot pedal
Crossed legs support candle pose
Cross-legged bow with arms behind
Floor Y raise
Floor Y hold
Rings
4 exercises
Rings
4 exercises
Kneeling german hang
Straight-arm hang
or Hangboard, Doorway or unstable pullup bar +2
Standing german hang
Standing german hang to tuck Inverted hang
Kettlebell
1 exercise
Kettlebell
1 exercise
Halo
Plyo Box
1 exercise
Plyo Box
1 exercise
Prayer stretch
or Chair, Bench
Dumbbell
2 exercises
Dumbbell
2 exercises
Dumbbell pullover
or Bench
Weighted hair brush
Long resistance band
1 exercise
Long resistance band
1 exercise
Shoulder band dislocate
Free Wall
5 exercises
Free Wall
5 exercises
Wall pec stretch
Wall pullover
Wall shoulder flexion stretch
Wall slide
Wall one-arm shoulder flexion stretch
Foam roller
2 exercises
Foam roller
2 exercises
Armpit foam roll
Side foam roll
Staff
2 exercises
Staff
2 exercises
Wall hollow body arms raise
or Strap
Shoulder dislocates
or Strap
Novice
Level 2 of 676 exercises
Ground (standing)
7 exercises
Ground (standing)
7 exercises
Twisting arm circles
Standing reverse prayer
Beginner forward fold
Downward dog to Upward dog
Standing straddle plow
Hold hands behind the back
Intermediate forward fold
Ground (hands or body)
39 exercises
Ground (hands or body)
39 exercises
Table top cross toe touch
Candle pose
Table top
Dolphin Pose
Rocking table
One-leg downward dog
Seal rock to tuck
Flow IYTW
Moon salutation A
Long table top
Table top reach up
Table top reach back
Palm blocked bridge
Dolphin rock
Square forearm supine plank
One-leg dolphin hold
Sun salutation A simplified
Sun salutation B simplified
Hand release pushup
Weighted cocoon
or Dumbbell
Table top to supported L-sit
Moon salutation B
Front kick-through to one-legged dog
One-leg dog to plank
or Parallettes
Downward dog pushup
or Parallettes
Supine plank
Table top jumps
Sitting shoulder inlocates
Bow Pose
Supine plank raise
Side bow pose
Block-support camel pose
Raised ankles camel pose
Wall forearm stand
or Free Wall
Downward dog squat
Dolphin kicks
Camel pose
Dolphin pushup
Camel rotations
Rings
4 exercises
Rings
4 exercises
German hang
or Pullup bar, Monkey bars
Hanging cobra
Hanging prone plank
or Dip station, Parallel bars +2
Side Hanging cobra
Parallettes
2 exercises
Parallettes
2 exercises
Deep pushup
Uneven pushup
Dip station
1 exercise
Dip station
1 exercise
Assisted dip
or Long resistance band, Parallel bars
Kettlebell
1 exercise
Kettlebell
1 exercise
Stability ball IYT
or Stability ball, Dumbbell
Plyo Box
5 exercises
Plyo Box
5 exercises
Butcher's block stretch
or Staff, Chair +1
Bent-legs bench dip
or Chair, Bench
Straight-legs bench dip
or Chair, Bench
Elevated bench dip
or Chair, Bench
Decline downward dog squat
or Chair, Bench
Dumbbell
4 exercises
Dumbbell
4 exercises
Stability ball weight pullover
or Stability ball
Dumbbell overhead triceps extension
Single dumbbell overhead triceps extension
Extended deck squat
Chair
1 exercise
Chair
1 exercise
Supported bridge
Long resistance band
1 exercise
Long resistance band
1 exercise
Band overhead triceps extension
Free Wall
2 exercises
Free Wall
2 exercises
Wall bridge rotation
Wall bridge pushup
Stability ball
1 exercise
Stability ball
1 exercise
Ball bridge
Weight plate
1 exercise
Weight plate
1 exercise
Plate overhead triceps extension
Yoga block
1 exercise
Yoga block
1 exercise
Block-assisted Half Bound Lotus Standing Forward Bend
Staff
6 exercises
Staff
6 exercises
Seiza shoulder dislocates
or Strap
Lying shoulder dislocates
or Strap
Staff plow
or Strap
Prone hollow body wrist extension
or Strap
Prone hollow body arm flexion bounces
or Strap
Inverted grip shoulder dislocates
Intermediate
Level 3 of 630 exercises
Ground (standing)
4 exercises
Ground (standing)
4 exercises
Advanced forward fold
Chair and Warriors
or Ground (hands or body), Parallettes
Low lunge to pyramid
or Ground (hands or body)
Towel-assisted Half Bound Lotus Standing Forward Bend
or Towel
Ground (hands or body)
18 exercises
Ground (hands or body)
18 exercises
Bridge
Elbow bridge
Long supine plank
Bridge pushup
Bridge raise
Sitting bound half lotus forward fold
Sitting bound one-leg forward fold
Bear rotation to reach
Sun salutation A
Sun salutation B
Deep push-up press burpee
or Parallettes, Dumbbell
One-leg dog plank to figure-4 table top
or Parallettes
High bridge rotation
Forearm bridge
One-leg bridge
Forearm stand
Cross-leg spinal twist
Bound cross-leg spinal twist
Rings
2 exercises
Rings
2 exercises
Pike skin-the-cat
or Pullup bar, Monkey bars
Pullup 360
or Pullup bar, Monkey bars
Dip station
1 exercise
Dip station
1 exercise
Bottom dip hold
or Parallel bars
Plyo Box
2 exercises
Plyo Box
2 exercises
Feet-elevated bridge
or Chair, Bench
Incline bridge
or Chair, Bench
Free Wall
2 exercises
Free Wall
2 exercises
Wall bridge raise
Wall walk bridge
Foam roller
1 exercise
Foam roller
1 exercise
Active thoracic spine extension
Advanced
Level 4 of 67 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Half Bound Lotus Standing Forward Bend
Ground (hands or body)
5 exercises
Ground (hands or body)
5 exercises
Head tap bridge
One-arm bridge
Elevated bridge kick-over
Bound Lotus Pose
Bound lotus bow
Dip station
1 exercise
Dip station
1 exercise
Rotating dip
or Parallel bars
Elite
Level 5 of 62 exercises
Ground (standing)
2 exercises
Ground (standing)
2 exercises
Primary series finishing sequence 1
or Ground (hands or body)
