Strength
23 exercises.Beginner
Level 1 of 69 exercises
Ground (standing)
2 exercises
Ground (standing)
2 exercises
Wide squat
Horse stance
Ground (hands or body)
1 exercise
Ground (hands or body)
1 exercise
Lying hip adduction
Plyo Box
2 exercises
Plyo Box
2 exercises
Assisted knee Copenhagen plank
or Chair, Bench
Knee Copenhagen plank
or Chair, Bench
Long resistance band
1 exercise
Long resistance band
1 exercise
Banded hip adduction
Hip adduction machine
1 exercise
Hip adduction machine
1 exercise
Hip adduction machine
45-degree leg press
1 exercise
45-degree leg press
1 exercise
Wide-stance leg press
Seated leg press machine
1 exercise
Seated leg press machine
1 exercise
Wide-stance seated leg press
Novice
Level 2 of 67 exercises
Ground (standing)
4 exercises
Ground (standing)
4 exercises
Horse walk
Wide horse stance
Plie squat with tip toes
Side-Staggered Squat
Ground (hands or body)
1 exercise
Ground (hands or body)
1 exercise
Supported partial middle split
Plyo Box
2 exercises
Plyo Box
2 exercises
Assisted Copenhagen plank
or Chair, Bench
Copenhagen plank
or Chair, Bench
Intermediate
Level 3 of 67 exercises
Ground (standing)
4 exercises
Ground (standing)
4 exercises
Basic Squats plus calves
Deep archer squat
Low side-to-side squat
Archer squat floor slap
Ground (hands or body)
1 exercise
Ground (hands or body)
1 exercise
Partial middle split
Kettlebell
1 exercise
Kettlebell
1 exercise
Weighted wall straddle stretch
or Free Wall
Plyo Box
1 exercise
Plyo Box
1 exercise
Copenhagen plank with movement
or Chair, Bench
Flexibility
12 exercises.Beginner
Level 1 of 67 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Hips circles
Ground (hands or body)
5 exercises
Ground (hands or body)
5 exercises
Sitting piriformis stretch
Sitting piriformis leg raise
Half cross-leg spinal twist
Sitting piriformis leg raise hold
Lying hip adduction
Step platform
1 exercise
Step platform
1 exercise
Hip hike
Novice
Level 2 of 63 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Inside kick
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises
Elbow half cross-leg spinal twist
Supported cross-leg spinal twist
Intermediate
Level 3 of 62 exercises
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises
Cross-leg spinal twist
