Strength
114 exercises.Beginner
Level 1 of 629 exercises
Ground (standing)
2 exercises
Ground (standing)
2 exercises
One leg knee up
One leg halfway up
Ground (hands or body)
22 exercises
Ground (hands or body)
22 exercises
Assisted sitting leg extensions
Sit-up
Lying tuck raise
Lying advanced tuck raise
Assisted boat pose
Lying leg extension
Lying legs raise
Slow v-up
or Staff, Strap
Sitting piriformis leg raise
Sitting leg extensions
Tuck reverse crunch
Tuck-up
Twisting sit-up
Tuck boat pose
Advanced tuck boat pose
Plank jack
Lying cross toe touch
Sitting piriformis leg raise hold
Butt walk
Lying alternating leg raise
Supported crossed legs L-sit
Beginner Ashtanga Vinyasa
Kettlebell
1 exercise
Kettlebell
1 exercise
Weighted sitting compression
or Medicine ball, Weight plate +2
Long resistance band
1 exercise
Long resistance band
1 exercise
Banded reverse squat
Free Wall
1 exercise
Free Wall
1 exercise
Assisted standing hip circles
Exercise Partner
1 exercise
Exercise Partner
1 exercise
Leg throw-down
Climber machine
1 exercise
Climber machine
1 exercise
Climbing machine
Beginner - Elite
Novice
Level 2 of 655 exercises
Ground (standing)
3 exercises
Ground (standing)
3 exercises
Front scale
Assisted diagonal stretch
Tuck l-sit lift
Ground (hands or body)
18 exercises
Ground (hands or body)
18 exercises
Boat pose
Sitting pike compression
Straddle-up
Straight-leg reverse crunch
Double crunch
Cross body crunch
Frog walk
Pike compression flutter kicks
Leg raise circle
Plank jack thrust
V-up
Sitting straddle compression
Straight legs butt walk
Lying toe touches
Pike walk out
Crossed legs L-sit
Crossed legs L-sit
Weighted cocoon
or Dumbbell
Rings
8 exercises
Rings
8 exercises
Hanging active splits
or Hangboard, Doorway or unstable pullup bar +2
Tuck hang
or Hangboard, Doorway or unstable pullup bar +2
Hanging knees to chest
or Hangboard, Doorway or unstable pullup bar +2
L-sit dead hang
or Hangboard, Doorway or unstable pullup bar +2
Advanced hanging knee raise
or Hangboard, Doorway or unstable pullup bar +2
Hanging leg raises
or Hangboard, Doorway or unstable pullup bar +2
L-sit active hang
or Hangboard, Doorway or unstable pullup bar +2
Pike compression slide
or Slider, Suspension straps (TRX)
Parallettes
1 exercise
Parallettes
1 exercise
Parallettes L-sit
Dip station
2 exercises
Dip station
2 exercises
Support legs raises to l-sit
or Parallel bars
Decline L-sit
or Parallel bars, Plyo Box +2
Kettlebell
2 exercises
Kettlebell
2 exercises
Kettlebell deck squat
Kettlebell knee drive
Plyo Box
3 exercises
Plyo Box
3 exercises
Chair l-sit
or Chair, Bench
Band-resistance lying knee drive
or Short resistance band, Chair +1
Hip flexor crunch
or Chair, Bench +2
Dumbbell
3 exercises
Dumbbell
3 exercises
Dumbbell deck squat
Dumbbell deck squat
Extended deck squat
Short resistance band
1 exercise
Short resistance band
1 exercise
Banded knee drive
Stability ball
7 exercises
Stability ball
7 exercises
Stability ball plank tuck
Stability ball alternating dead bug
Stability ball bicycles
Stability ball toe taps
Stability ball v-up
Stability ball pike compression
Stability ball knee ab rollout
Cable machine
1 exercise
Cable machine
1 exercise
Cable lying reverse squat
Weight plate
1 exercise
Weight plate
1 exercise
Sled pull
or Sled
Yoga block
4 exercises
Yoga block
4 exercises
Elevating active core compression
Elevated plank knee-to-tricep taps
Feet-support tuck l-sit lift
Elevated flying split leg extensions
Staff
1 exercise
Staff
1 exercise
Lying pass-through
or Strap
Intermediate
Level 3 of 618 exercises
Ground (standing)
5 exercises
Ground (standing)
5 exercises
Inchworm
Standing pike stand push
Pistol squat with leg raise
Diagonal stretch
One-leg hold
Ground (hands or body)
4 exercises
Ground (hands or body)
4 exercises
L-sit
or Dip station, Parallel bars +1
Plow raise
Rolling compression
Jack burpee
Rings
6 exercises
Rings
6 exercises
Hanging leg raises toes-to-hands
or Hangboard, Doorway or unstable pullup bar +2
Hanging knees to elbows
or Hangboard, Doorway or unstable pullup bar +2
Hanging L-scissors
or Hangboard, Doorway or unstable pullup bar +2
Inverted hang pike lifts
or Pullup bar, Monkey bars
Knees rings rollout
or Ab wheel, Suspension straps (TRX)
Hanging tuck circle
or Hangboard, Doorway or unstable pullup bar +2
Parallettes
1 exercise
Parallettes
1 exercise
Sliding pike pull-through
Dip station
1 exercise
Dip station
1 exercise
Forearm support leg raise
or Parallel bars
Row bar
1 exercise
Row bar
1 exercise
Single bar L-sit
Advanced
Level 4 of 67 exercises
Rings
4 exercises
Rings
4 exercises
Rings rollout
or Ab wheel, Suspension straps (TRX)
Incline rings rollout
Straddle rings rollout
or Ab wheel, Suspension straps (TRX)
Hanging legs circle
or Hangboard, Doorway or unstable pullup bar +2
Parallettes
1 exercise
Parallettes
1 exercise
Pike pull-through
Ab wheel
2 exercises
Ab wheel
2 exercises
Knees ab wheel rollout
Straddle ab wheel rollout
Elite
Level 5 of 64 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Inchworm Lalane pushup
Barbell
2 exercises
Barbell
2 exercises
Ab rollout pushup
Barbell ab rollout
Ab wheel
1 exercise
Ab wheel
1 exercise
Ab wheel rollout
Herculean
Level 6 of 61 exercise
Barbell
1 exercise
Barbell
1 exercise
One-arm ab rollout
Flexibility
191 exercises.Beginner
Level 1 of 649 exercises
Ground (standing)
15 exercises
Ground (standing)
15 exercises
Hips circles
Touch sky and earth
Windmill
Bent-legs forward fold to ankles
Deep squat
Standing pike on ankles
Standing straddle stretch
Standing straddle stretch with straight back
Straight back standing pike on hips
Knee-support half forward bend
Bent-legs forward fold to ground
Deep squat hold
Assisted front leg swing
One leg knee up
One leg halfway up
Ground (hands or body)
25 exercises
Ground (hands or body)
25 exercises
Lying piriformis stretch
Sitting piriformis stretch
Kneeling lunge hands down
Child pose
Assisted sitting straddle stretch
Sitting straddle hands push
Sitting pike hands push
Staff pose
Knees to chest pose
Side child pose
Lying leg circle
Happy baby
Kneeling hamstring stretch
Downward dog
Sitting forward fold
Sitting straddle stretch
Kneeling revolved side angle
Kneeling lunge chest up
Assisted QL stretch
One-leg forward bend
Downward dog foot pedal
Half kneeling hip opener
Equestrian
Elevated One Leg Folded Forward Bend
Cross-legged bow with arms behind
Plyo Box
1 exercise
Plyo Box
1 exercise
Assisted incline lunge
or Chair, Bench
Free Wall
3 exercises
Free Wall
3 exercises
Assisted standing hip circles
Wall lunge
Stability ball wall squat
or Stability ball
Flag pole
1 exercise
Flag pole
1 exercise
Assisted deep squat
or Vertical beam
Exercise Partner
1 exercise
Exercise Partner
1 exercise
Partner sitting straddle stretch
Yoga block
2 exercises
Yoga block
2 exercises
Block-support triangle
Block-support revolved triangle
Slant board
1 exercise
Slant board
1 exercise
Cyclist squat
Novice
Level 2 of 688 exercises
Ground (standing)
36 exercises
Ground (standing)
36 exercises
Single leg good morning
Front scale
Ostrich walk
Crouching stance
Kneeling lunge lifts
Shin-support half forward bend
Ankle-support triangle
Ankle-support revolved triangle
Standing straddle hands on hips
Standing front leg toe hold
Front leg swing
Inside kick
Outside kick
Elephant walk toes hold
Wide squat good morning
Prying squat
Beginner forward fold
Hamstring rock
or Ground (hands or body)
Squat fold
Half burpee
or Ground (hands or body)
Downward dog to Upward dog
Close squat
Triangle pose
Standing pike on the ground
Squat reach
Squat elbow tap
Standing straddle toe pull
Side standing straddle stretch
Standing pike toe pull
Standing half forward bend
Fingertips revolved triangle
Standing straddle plow
Pyramid pose hold elbows
Standing side leg toe hold
Elephant walk palms down
Intermediate forward fold
Ground (hands or body)
43 exercises
Ground (hands or body)
43 exercises
Supported vertical frog
QL straddle stretch
Kneeling lunge forearms down
Kneeling lunge forearm down reach up
Kneeling lunge arms up
Sitting pike toe pull
Kneeling forward fold
One-leg downward dog
Frog walk
Assisted supine one-leg fold
or Strap
Block-assisted sitting pike fold on heel
Embryo in the Womb Pose holding the feet
Dolphin kicks
Seal rock to tuck
Deck squat
Moon salutation A
Vertical frog
Sitting straddle rotating bounces
Sitting straddle walk
Sitting straddle sweep
Sitting straddle toe pull
Plow pose
Supine pike fold
Sitting half lotus forward fold
Sitting one-leg forward fold
Sitting pike pull feet
Butt balancing one-leg out
Supported partial front split
Lunge elbow tap
One-leg dolphin hold
Standing front split
Kneeling lunge side bend
Deep squat internal rotation
Sitting pike fold with bent leg
Sitting pike fold on heel
Sleeping tortoise pose without bound
Supine straddle pike fold
Sun salutation A simplified
Sun salutation B simplified
Moon salutation B
Front kick-through to one-legged dog
One-leg dog to plank
or Parallettes
Downward dog pushup
or Parallettes
Rings
1 exercise
Rings
1 exercise
Hanging active splits
or Hangboard, Doorway or unstable pullup bar +2
Kettlebell
4 exercises
Kettlebell
4 exercises
Jefferson curl
or Plyo Box, Chair +5
Weight windmill
or Dumbbell
Goblet cyclist squat
or Slant board
Prying goblet squat
Barbell
2 exercises
Barbell
2 exercises
Good morning
Zercher deadlift
Yoga block
1 exercise
Yoga block
1 exercise
Block-assisted Half Bound Lotus Standing Forward Bend
Staff
1 exercise
Staff
1 exercise
Staff plow
or Strap
Intermediate
Level 3 of 639 exercises
Ground (standing)
14 exercises
Ground (standing)
14 exercises
Revolved triangle pose
Squat head to floor
Standing forward fold feet over hands
Standing straddle head to ground
Pyramid Pose
Standing front leg pull
Squat tap and reach
Advanced forward fold
Chair and Warriors
or Ground (hands or body), Parallettes
Basic Squats plus calves
Low lunge to pyramid
or Ground (hands or body)
Towel-assisted Half Bound Lotus Standing Forward Bend
or Towel
Deep forward fold
One-leg hold
Ground (hands or body)
22 exercises
Ground (hands or body)
22 exercises
Sitting straddle forearms down
Foot-elevated vertical frog
Sitting bound half lotus forward fold
Sitting bound one-leg forward fold
Supine one-leg fold
Butt balancing straddle fold
Butt balancing one-leg up
Standing side leg lift
Plow raise
Rolling compression
Sun salutation A
Sun salutation B
Lunge tap and open
One-leg dog plank to figure-4 table top
or Parallettes
Butt balancing pike fold
Partial front split
Squat to 90-90
Seated forward bend pull behind the feet
One Leg Folded Forward Bend
Half Tortoise pose
Sleeping tortoise pose with hands bound
Fallen triangle split
Free Wall
1 exercise
Free Wall
1 exercise
Wall pike stretch
Strap
2 exercises
Strap
2 exercises
Reclining Hand-to-Big-Toe Pose
Towel-assisted Reclining Hand-to-Big-Toe Pose
Advanced
Level 4 of 610 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Half Bound Lotus Standing Forward Bend
Ground (hands or body)
7 exercises
Ground (hands or body)
7 exercises
Half Upward Facing Intense Stretch Pose
Double Toe Hold
Bent-legs transition Double Toe Hold
Pancake
Tortoise pose
Upward Facing Intense Stretch Pose
Bound lotus bow
Kettlebell
1 exercise
Kettlebell
1 exercise
Kettlebell pancake
Weight plate
1 exercise
Weight plate
1 exercise
Plate pancake
Elite
Level 5 of 65 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Primary series finishing sequence 1
or Ground (hands or body)
Ground (hands or body)
4 exercises
Ground (hands or body)
4 exercises
Tortoise pose with jump entry
Straddle roll-back to Pancake
Front splits
