Strength
23 exercises.Beginner
Level 1 of 69 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Scarecrow arms
Rings
1 exercise
Rings
1 exercise
Hanging external rotation
Kettlebell
4 exercises
Kettlebell
4 exercises
Side-lying shoulder external rotation
or Dumbbell
Sitting shoulder external rotation front
or Dumbbell
Sitting shoulder external rotation diagonal
or Dumbbell
Sitting shoulder external rotation side
or Dumbbell
Dumbbell
1 exercise
Dumbbell
1 exercise
Weighted hair brush
Long resistance band
2 exercises
Long resistance band
2 exercises
Banded external shoulder rotation
Band shoulder external rotation
Novice
Level 2 of 66 exercises
Rings
4 exercises
Rings
4 exercises
RTO plank
Rings face pull
Two-feet RTO support
Tiptoe RTO support
Dumbbell
1 exercise
Dumbbell
1 exercise
Dumbbell cuban press
Barbell
1 exercise
Barbell
1 exercise
Barbell cuban press
Intermediate
Level 3 of 65 exercises
Ground (hands or body)
1 exercise
Ground (hands or body)
1 exercise
Elbows turned-out supine plank
Rings
4 exercises
Rings
4 exercises
RTO support
Straps rings planche lean
or Strap
Incline RTO pushup
Straps rings plank circles
or Strap
Advanced
Level 4 of 63 exercises
Rings
2 exercises
Rings
2 exercises
RTO l-sit
RTO pushup
Pullup bar
1 exercise
Pullup bar
1 exercise
One-arm hang twist
Flexibility
11 exercises.Beginner
Level 1 of 69 exercises
Ground (standing)
3 exercises
Ground (standing)
3 exercises
Arm screw stretch
Scarecrow arms
Standing horizontal shoulder rotations
Ground (hands or body)
3 exercises
Ground (hands or body)
3 exercises
Palms down fingers forward elbows rotations
Palms up fingers back elbows rotations
Wrist flexors stretch external rotation
Plyo Box
1 exercise
Plyo Box
1 exercise
Prayer stretch
or Chair, Bench
Dumbbell
1 exercise
Dumbbell
1 exercise
Weighted hair brush
Long resistance band
1 exercise
Long resistance band
1 exercise
Shoulder band dislocate
Novice
Level 2 of 61 exercise
Plyo Box
1 exercise
Plyo Box
1 exercise
Butcher's block stretch
or Staff, Chair +1
Intermediate
Level 3 of 61 exercise
Ground (hands or body)
1 exercise
Ground (hands or body)
1 exercise
