Strength
32 exercises.Beginner
Level 1 of 610 exercises
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises
Glute bridge
Bridge pose with legs half extended
Long resistance band
1 exercise
Long resistance band
1 exercise
Banded hamstring curl lying
Treadmill
1 exercise
Treadmill
1 exercise
Treadmill running
Beginner - Elite
Indoor bike
1 exercise
Indoor bike
1 exercise
Indoor cycling
Beginner - Elite
Climber machine
1 exercise
Climber machine
1 exercise
Climbing machine
Beginner - Elite
Bicycle
1 exercise
Bicycle
1 exercise
Cycling
Beginner - Elite
Trail
1 exercise
Trail
1 exercise
Running
Beginner - Elite
Seated leg curl machine
2 exercises
Seated leg curl machine
2 exercises
Seated leg curl
Single-leg seated leg curl
Novice
Level 2 of 614 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Supine arch to hollow body crunch
Ground (hands or body)
3 exercises
Ground (hands or body)
3 exercises
Supine arch body hold
One-leg glute bridge
Cook bridge
Rings
3 exercises
Rings
3 exercises
Rings glute bridge bent legs
Rings glute bridge straight legs
Sliding leg curl
or Slider, Suspension straps (TRX)
Plyo Box
3 exercises
Plyo Box
3 exercises
Elevated glute bridge
or Chair, Bench
One-leg elevated glute bridge
or Chair, Bench
Band-resistance lying knee drive
or Short resistance band, Chair +1
Bench
2 exercises
Bench
2 exercises
Hip thrust
or Barbell
Deficit hip thrust
Short resistance band
1 exercise
Short resistance band
1 exercise
Banded hamstring curl standing
Stability ball
1 exercise
Stability ball
1 exercise
Stability ball hamstring curl
Intermediate
Level 3 of 67 exercises
Ground (hands or body)
4 exercises
Ground (hands or body)
4 exercises
Straight legs neck bridge with hand support
Straight legs neck bridge with straight arms support
One-leg supine arch body hold
Straight legs neck bridge
Rings
1 exercise
Rings
1 exercise
One-leg sliding leg curl
or Slider, Suspension straps (TRX)
Bench
1 exercise
Bench
1 exercise
One-leg deficit hip thrust
Stall bars
1 exercise
Stall bars
1 exercise
Harop curl
or Low bar
Advanced
Level 4 of 61 exercise
Stall bars
1 exercise
Stall bars
1 exercise
Nordic curl
or Low bar
Flexibility
39 exercises.Beginner
Level 1 of 619 exercises
Ground (standing)
2 exercises
Ground (standing)
2 exercises
Butt kicks
Standing quad stretch
Ground (hands or body)
12 exercises
Ground (hands or body)
12 exercises
Lying quad stretch
Child pose
Easy seat
Knees to chest pose
Side child pose
Cross-legged sit with arms behind
Kneeling quad stretch
Heel sit
Cross-legged bow with arms behind
Seiza
Seated side stretch
Elevated One Leg Folded Forward Bend
Plyo Box
4 exercises
Plyo Box
4 exercises
Assisted incline lunge
or Chair, Bench
Supine hip flexor stretch
or Chair, Bench
Incline lunge
or Chair, Bench
Assisted deep lunge
or Chair, Bench
Free Wall
1 exercise
Free Wall
1 exercise
Wall lunge
Novice
Level 2 of 615 exercises
Ground (standing)
5 exercises
Ground (standing)
5 exercises
Crouching stance
Tree pose
Deep lunge
Kneeling lunge lifts
Standing figure-4 tree
Ground (hands or body)
8 exercises
Ground (hands or body)
8 exercises
Embryo in the Womb Pose holding the feet
Seal rock to tuck
Moon salutation A
Deep squat internal rotation
Moon salutation B
Seiza side twist
Kneeling forward fold
Seiza jump to squat
Dumbbell
1 exercise
Dumbbell
1 exercise
Weighted deep lunge
Staff
1 exercise
Staff
1 exercise
Seiza shoulder dislocates
or Strap
Intermediate
Level 3 of 65 exercises
Ground (hands or body)
4 exercises
Ground (hands or body)
4 exercises
Squat to 90-90
One Leg Folded Forward Bend
Embryo in the Womb Pose
Embryo in the Womb Pose wrapping the legs
Free Wall
1 exercise
Free Wall
1 exercise
