Strength
93 exercises.Beginner
Ground (standing)
14 exercises
Ground (standing)
14 exercises
Butt kicks
Two-step criss-cross jump
Calf raise
Tiptoe walk
Ankle swivels
Knee circles
Jumping tap foot crossing behind
Jumping tap foot side
Jump feet clap
Jumping trunk twists
Long jump
Side hop
Frog jump
Jumping half squat
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises
Mountain climber
Plank squat thrust
Long resistance band
1 exercise
Long resistance band
1 exercise
Seated calf press
Free Wall
2 exercises
Free Wall
2 exercises
Wall push calf raise
Assisted bent-knee calf raise
Treadmill
1 exercise
Treadmill
1 exercise
Backward treadmill walking
Sled push treadmill
1 exercise
Sled push treadmill
1 exercise
Treadmill sled push
45-degree leg press
7 exercises
45-degree leg press
7 exercises
Leg press calf raise
Bent-knee leg press calf raise
Single-leg leg press calf raise
Single-leg bent-knee leg press calf raise
Leg press
Narrow-stance leg press
Wide-stance leg press
Seated leg press machine
5 exercises
Seated leg press machine
5 exercises
Seated leg press calf raise
Single-leg seated leg press calf raise
Seated leg press
Narrow-stance seated leg press
Wide-stance seated leg press
Novice
Ground (standing)
21 exercises
Ground (standing)
21 exercises
Standing toes to heels
Single-leg calf raise
Bent-knee calf raise
Single-leg hop
Bent-knee single-leg calf raise
Plie squat with tip toes
Single leg burpee
High knees
Jumping tap foot crossing front
Jump feet double clap
Jumping deep squat
Long jump to backward jumps
One-step criss-cross jump
Side to side jump
Bunny hop
Duck walk
Burpee without jump
Half burpee
Skater jump
One-leg hinge hop
Flying knee lunge
Ground (hands or body)
8 exercises
Ground (hands or body)
8 exercises
Downward dog squat
Plank jack thrust
Burpee
Pushup burpee
Box burpee
Roll burpee
Navy seal burpee
Pushup burpee without jump
Plyo Box
4 exercises
Plyo Box
4 exercises
Box jump
Seated vertical jump
Depth jump
Decline downward dog squat
Dumbbell
4 exercises
Dumbbell
4 exercises
Weighted calf raise
Weighted single leg calf raise
Weighted ledge calf raise
Extended deck squat
Free Wall
2 exercises
Free Wall
2 exercises
Wall sit calf raise
One-leg wall push calf raise
Jumping rope
3 exercises
Jumping rope
3 exercises
Jump rope basic skip
Jump rope side-to-side
Jump rope front-to-back
Weight plate
3 exercises
Weight plate
3 exercises
Sled push
Sled pull
Lateral sled pull
Step platform
1 exercise
Step platform
1 exercise
Ledge calf raise
Slant board
1 exercise
Slant board
1 exercise
Donkey calf raise
45-degree leg press
1 exercise
45-degree leg press
1 exercise
Single-leg leg press
Seated leg press machine
1 exercise
Seated leg press machine
1 exercise
Single-leg seated leg press
Intermediate
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Basic Squats plus calves
Ground (hands or body)
4 exercises
Ground (hands or body)
4 exercises
Downward dog one-leg squat
Tuck jump burpee
Deep push-up press burpee
Candle jump
Kettlebell
1 exercise
Kettlebell
1 exercise
Press burpee
Plyo Box
2 exercises
Plyo Box
2 exercises
Single-leg box jump
Decline downward dog one-leg squat
Dumbbell
1 exercise
Dumbbell
1 exercise
Weighted single leg ledge calf raise
Weight belt
1 exercise
Weight belt
1 exercise
Weighted donkey calf raise
Step platform
1 exercise
Step platform
1 exercise
Single-leg ledge calf raise
Flexibility
12 exercises.Beginner
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Standing ankle circles
Ground (hands or body)
3 exercises
Ground (hands or body)
3 exercises
Sitting ankle circles
Seiza
Elevated One Leg Folded Forward Bend
Novice
Ground (hands or body)
6 exercises
Ground (hands or body)
6 exercises
Seiza side twist
Moon salutation A
Seiza jump to squat
Sitting pike fold on heel
Moon salutation B
Kneeling forward fold
Staff
1 exercise
Staff
1 exercise
Seiza shoulder dislocates
Intermediate
Ground (hands or body)
1 exercise
Ground (hands or body)
1 exercise
