Strength
79 exercises.Beginner
Level 1 of 63 exercises
Ground (hands or body)
3 exercises
Ground (hands or body)
3 exercises
Lying prone snow angel
Floor I raise
Floor I hold
Novice
Level 2 of 68 exercises
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises
Wall forearm stand
or Free Wall
Flow IYTW
Rings
1 exercise
Rings
1 exercise
Rear delt rings fly Y-shape
Kettlebell
1 exercise
Kettlebell
1 exercise
Stability ball IYT
or Stability ball, Dumbbell
Dumbbell
1 exercise
Dumbbell
1 exercise
Dumbbell overhead squat
Barbell
1 exercise
Barbell
1 exercise
Overhead squat
Free Wall
1 exercise
Free Wall
1 exercise
Chest-to-wall handstand
Cable machine
1 exercise
Cable machine
1 exercise
Cable arm circle - front
Intermediate
Level 3 of 614 exercises
Ground (hands or body)
3 exercises
Ground (hands or body)
3 exercises
Forearm stand
Handstand scissor kick
Curved handstand
Plyo Box
1 exercise
Plyo Box
1 exercise
Feet-elevated bridge
or Chair, Bench
Free Wall
10 exercises
Free Wall
10 exercises
Wall handstand heel pulls
Wall handstand toe pulls
Wall straddle handstand shoulder taps
Wall bridge raise
Wall tuck handstand slide
Wall tuck handstand hold
Wall T-handstand
L-handstand leg lift
Wall handstand shoulder taps
Wall L-handstand
Advanced
Level 4 of 627 exercises
Ground (hands or body)
17 exercises
Ground (hands or body)
17 exercises
Bent-arm pike press-to-handstand
or Parallettes
Handstand
or Parallettes
Straddle handstand
or Parallettes
Straddle handstand shoulder taps
Split legs handstand
Narrow handstand
Handstand shoulder taps
Handstand walk
Handstand with 4 fingers support
Headstand pushup
Straddle handstand with 4 fingers support
Straight-arm straddle press-to-handstand
or Parallettes
Straddle handstand with 5 fingers support
Handstand with 5 fingers support
Side walk straddle handstand
Straddle handstand flag
Tuck handstand
or Parallettes
Rings
1 exercise
Rings
1 exercise
Rings strap handstand
Plyo Box
1 exercise
Plyo Box
1 exercise
Elevated straddle press-to-handstand
or Chair, Bench
Free Wall
3 exercises
Free Wall
3 exercises
Wall straddle one-arm handstand
Wall straddle press-to-handstand
Wall one-arm handstand
Exercise Partner
1 exercise
Exercise Partner
1 exercise
Jedi box assisted handstand
Handstand block
4 exercises
Handstand block
4 exercises
Wall straddle handstand block walk
Straddle handstand block walk
Wall straddle handstand block push
Wall handstand block walk
Elite
Level 5 of 617 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Levitating side kick-through to reach
Ground (hands or body)
12 exercises
Ground (hands or body)
12 exercises
Chest roll press-to-handstand
Straight-arm pike press-to-handstand
or Parallettes
Handstand with 3 fingers support
Straddle handstand with 3 fingers support
Stacked hands handstand
Tuck handstand with 4 fingers support
Tuck handstand with 5 fingers support
Straddle handstand deep flag
Levitating side kick through
Handstand with 2 fingers support
Straddle handstand with 2 fingers support
Tuck handstand with 3 fingers support
Rings
2 exercises
Rings
2 exercises
Rings handstand
Rings strap handstand pushup
Parallettes
1 exercise
Parallettes
1 exercise
Handstand pushup
Handstand block
1 exercise
Handstand block
1 exercise
Handstand block walk
Herculean
Level 6 of 610 exercises
Ground (hands or body)
9 exercises
Ground (hands or body)
9 exercises
Handstand with 1 finger support
Straddle handstand with 1 finger support
Tuck handstand with 2 fingers support
Straddle one-arm handstand fingertip tap
Straddle one-arm handstand
Tuck handstand with 1 finger support
Tuck one-arm handstand
One-arm handstand fingertip tap
One-arm handstand
Rings
1 exercise
Rings
1 exercise
Rings handstand pushup
Flexibility
78 exercises.Beginner
Level 1 of 624 exercises
Ground (standing)
6 exercises
Ground (standing)
6 exercises
Arms circles
Opposite arm circles
Touch sky and earth
Upward Salute
Arm flexion extension
Standing triceps stretch
Ground (hands or body)
6 exercises
Ground (hands or body)
6 exercises
Child pose
Downward dog
Extended puppy pose
Floor I raise
Floor I hold
Downward dog foot pedal
Rings
1 exercise
Rings
1 exercise
Straight-arm hang
or Hangboard, Doorway or unstable pullup bar +2
Plyo Box
1 exercise
Plyo Box
1 exercise
Prayer stretch
or Chair, Bench
Dumbbell
1 exercise
Dumbbell
1 exercise
Dumbbell pullover
or Bench
Long resistance band
1 exercise
Long resistance band
1 exercise
Shoulder band dislocate
Free Wall
4 exercises
Free Wall
4 exercises
Wall pullover
Wall shoulder flexion stretch
Wall slide
Wall one-arm shoulder flexion stretch
Foam roller
2 exercises
Foam roller
2 exercises
Armpit foam roll
Side foam roll
Staff
2 exercises
Staff
2 exercises
Wall hollow body arms raise
or Strap
Shoulder dislocates
or Strap
Novice
Level 2 of 634 exercises
Ground (standing)
5 exercises
Ground (standing)
5 exercises
Twisting arm circles
Beginner forward fold
Downward dog to Upward dog
Hold hands behind the back
Intermediate forward fold
Ground (hands or body)
15 exercises
Ground (hands or body)
15 exercises
Dolphin Pose
One-leg downward dog
Seal rock to tuck
Flow IYTW
Moon salutation A
Palm blocked bridge
Dolphin rock
One-leg dolphin hold
Sun salutation A simplified
Sun salutation B simplified
Weighted cocoon
or Dumbbell
Moon salutation B
Front kick-through to one-legged dog
One-leg dog to plank
or Parallettes
Downward dog pushup
or Parallettes
Rings
2 exercises
Rings
2 exercises
Hanging cobra
Side Hanging cobra
Kettlebell
1 exercise
Kettlebell
1 exercise
Stability ball IYT
or Stability ball, Dumbbell
Plyo Box
1 exercise
Plyo Box
1 exercise
Butcher's block stretch
or Staff, Chair +1
Dumbbell
1 exercise
Dumbbell
1 exercise
Stability ball weight pullover
or Stability ball
Chair
1 exercise
Chair
1 exercise
Supported bridge
Free Wall
2 exercises
Free Wall
2 exercises
Wall bridge rotation
Wall bridge pushup
Stability ball
1 exercise
Stability ball
1 exercise
Ball bridge
Staff
5 exercises
Staff
5 exercises
Seiza shoulder dislocates
or Strap
Lying shoulder dislocates
or Strap
Prone hollow body wrist extension
or Strap
Prone hollow body arm flexion bounces
or Strap
Inverted grip shoulder dislocates
Intermediate
Level 3 of 617 exercises
Ground (standing)
2 exercises
Ground (standing)
2 exercises
Advanced forward fold
Chair and Warriors
or Ground (hands or body), Parallettes
Ground (hands or body)
10 exercises
Ground (hands or body)
10 exercises
Bridge
Elbow bridge
Bridge pushup
Bridge raise
Sun salutation A
Sun salutation B
One-leg dog plank to figure-4 table top
or Parallettes
High bridge rotation
Forearm bridge
One-leg bridge
Plyo Box
2 exercises
Plyo Box
2 exercises
Feet-elevated bridge
or Chair, Bench
Incline bridge
or Chair, Bench
Free Wall
2 exercises
Free Wall
2 exercises
Wall bridge raise
Wall walk bridge
Foam roller
1 exercise
Foam roller
1 exercise
Active thoracic spine extension
Advanced
Level 4 of 63 exercises
Ground (hands or body)
3 exercises
Ground (hands or body)
3 exercises
Head tap bridge
One-arm bridge
