Strength
24 exercises.Beginner
Level 1 of 69 exercises
Ground (hands or body)
4 exercises
Ground (hands or body)
4 exercises
Floor T raise
Floor T hold
Floor Y raise
Floor Y hold
Kettlebell
1 exercise
Kettlebell
1 exercise
Standing rear delt fly
or Dumbbell
Dumbbell
1 exercise
Dumbbell
1 exercise
Seated bent-over dumbbell rear delt fly
or Bench
Long resistance band
2 exercises
Long resistance band
2 exercises
Band pull apart
Banded rear delt fly
Free Wall
1 exercise
Free Wall
1 exercise
Wall slide
Novice
Level 2 of 68 exercises
Ground (hands or body)
5 exercises
Ground (hands or body)
5 exercises
Sitting shoulder inlocates
Flow IYTW
Bear-Crab roll
Side kick-through
Scorpion
Rings
1 exercise
Rings
1 exercise
Rear delt rings fly Y-shape
Kettlebell
2 exercises
Kettlebell
2 exercises
Stability ball IYT
or Stability ball, Dumbbell
Plank pass through
or Dumbbell
Intermediate
Level 3 of 64 exercises
Ground (hands or body)
1 exercise
Ground (hands or body)
1 exercise
Bear rotation to reach
Rings
3 exercises
Rings
3 exercises
Rear delt rings fly T-shape
Wide row
or Dip station, Parallel bars +2
Archer row
Advanced
Level 4 of 61 exercise
Rings
1 exercise
Rings
1 exercise
Rings arm-in archer row
Elite
Level 5 of 62 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Levitating side kick-through to reach
Ground (hands or body)
1 exercise
Ground (hands or body)
1 exercise
Levitating side kick through
Flexibility
25 exercises.Beginner
Level 1 of 613 exercises
Ground (standing)
4 exercises
Ground (standing)
4 exercises
Windmill
Trunk rotation arm swing
Arm crossover
Standing chest stretch
Ground (hands or body)
5 exercises
Ground (hands or body)
5 exercises
Lying pec stretch
Floor T raise
Floor T hold
Floor Y raise
Floor Y hold
Long resistance band
1 exercise
Long resistance band
1 exercise
Shoulder band dislocate
Free Wall
2 exercises
Free Wall
2 exercises
Wall pec stretch
Wall slide
Staff
1 exercise
Staff
1 exercise
Shoulder dislocates
or Strap
Novice
Level 2 of 611 exercises
Ground (hands or body)
7 exercises
Ground (hands or body)
7 exercises
Flow IYTW
Bow Pose
Side bow pose
Block-support camel pose
Raised ankles camel pose
Camel pose
Camel rotations
Kettlebell
1 exercise
Kettlebell
1 exercise
Stability ball IYT
or Stability ball, Dumbbell
Staff
3 exercises
Staff
3 exercises
Seiza shoulder dislocates
or Strap
Lying shoulder dislocates
or Strap
Inverted grip shoulder dislocates
Intermediate
Level 3 of 61 exercise
Ground (hands or body)
1 exercise
Ground (hands or body)
1 exercise
