Strength
4 exercises.Beginner
Level 1 of 63 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Scarecrow arms
Rings
1 exercise
Rings
1 exercise
Hanging internal rotation
Long resistance band
1 exercise
Long resistance band
1 exercise
Banded internal shoulder rotation
Advanced
Level 4 of 61 exercise
Pullup bar
1 exercise
Pullup bar
1 exercise
One-arm hang twist
Flexibility
23 exercises.Beginner
Level 1 of 611 exercises
Ground (standing)
3 exercises
Ground (standing)
3 exercises
Arm screw stretch
Scarecrow arms
Standing horizontal shoulder rotations
Ground (hands or body)
5 exercises
Ground (hands or body)
5 exercises
Cross-legged sit with arms behind
Palms down fingers forward elbows rotations
Palms up fingers back elbows rotations
Cross-legged bow with arms behind
Wrist flexors stretch internal rotation
Dumbbell
1 exercise
Dumbbell
1 exercise
Weighted hair brush
Long resistance band
1 exercise
Long resistance band
1 exercise
Shoulder band dislocate
Staff
1 exercise
Staff
1 exercise
Spiral elbow spear
Novice
Level 2 of 64 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Elbow dislocates
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises
Internally rotated pushup
Sleeping tortoise pose without bound
Staff
1 exercise
Staff
1 exercise
Inverted grip shoulder dislocates
Intermediate
Level 3 of 63 exercises
Ground (hands or body)
3 exercises
Ground (hands or body)
3 exercises
Thorough wrists warmup
Half Tortoise pose
Sleeping tortoise pose with hands bound
Advanced
Level 4 of 63 exercises
Ground (hands or body)
3 exercises
Ground (hands or body)
3 exercises
Bound Lotus Pose
Bound lotus bow
Tortoise pose
Elite
Level 5 of 62 exercises
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises
Tortoise pose with jump entry
