Strength
97 exercises.Beginner
Level 1 of 65 exercises
Ground (hands or body)
3 exercises
Ground (hands or body)
3 exercises
Knee palm raise
Finger pulses
Head-assisted crow pose
or Parallettes
Dumbbell
1 exercise
Dumbbell
1 exercise
Weighted wrist flexion
Yoga block
1 exercise
Yoga block
1 exercise
Crow pose with head support
Novice
Level 2 of 616 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Crow pose tiptoe
Ground (hands or body)
8 exercises
Ground (hands or body)
8 exercises
Quick wrists warmup
Palm raise pushup
Knuckle pushup
Cartwheel
Frog stand
or Parallettes
One-leg crow pose
or Parallettes
Crow pose
or Parallettes
Flipped wrist squeeze
Rings
3 exercises
Rings
3 exercises
False grip straight-arm hang
False grip hanging plank
False grip bent-arm hang
Free Wall
1 exercise
Free Wall
1 exercise
Chest-to-wall handstand
Yoga block
3 exercises
Yoga block
3 exercises
Crow pose tiptoe on block
Elevating active core compression
Side crow with block support
Intermediate
Level 3 of 623 exercises
Ground (hands or body)
11 exercises
Ground (hands or body)
11 exercises
Spear pushup
Thorough wrists warmup
Flying crow pose
or Parallettes
Handstand scissor kick
Straight legs side crow pose
or Parallettes
Bent legs side crow pose
or Parallettes
Flying splits pose
or Parallettes
Eight-angle pose
or Parallettes
Flying split
or Parallettes
Curved handstand
Crane pose
or Parallettes
Rings
3 exercises
Rings
3 exercises
False grip row
One-arm assisted false grip
False grip pullup
Free Wall
9 exercises
Free Wall
9 exercises
Wall handstand heel pulls
Wall handstand toe pulls
Wall straddle handstand shoulder taps
Wall tuck handstand slide
Wall tuck handstand hold
Wall T-handstand
Wall handstand shoulder taps
Wall L-handstand
Handstand shoulder shrugs
Advanced
Level 4 of 626 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Shoulder-Pressing Pose to Crane Pose
or Parallettes, Ground (hands or body)
Ground (hands or body)
19 exercises
Ground (hands or body)
19 exercises
Bent-arm tuck press-to-handstand
or Parallettes
Bent-arm pike press-to-handstand
or Parallettes
Handstand
or Parallettes
Straddle handstand
or Parallettes
Straddle handstand shoulder taps
Split legs handstand
Tuck straight-arm press-to-handstand
or Parallettes
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
Free Wall
2 exercises
Free Wall
2 exercises
Wall straddle one-arm handstand
Wall one-arm 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)
2 exercises
Ground (standing)
2 exercises
Shoulder-Pressing Pose sequence
or Parallettes, Ground (hands or body)
Levitating side kick-through to reach
Ground (hands or body)
13 exercises
Ground (hands or body)
13 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
Lotus crane pose
Levitating side kick through
Handstand with 2 fingers support
Straddle handstand with 2 fingers support
Tuck handstand with 3 fingers support
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)
10 exercises
Ground (hands or body)
10 exercises
90-degree pushup
or Parallettes
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
Flexibility
12 exercises.Beginner
Level 1 of 66 exercises
Ground (standing)
4 exercises
Ground (standing)
4 exercises
Wrists separated circles
Wrists together circles
Back hands pressed together
Standing wrists warmup
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises
Palms up fingers back elbows rotations
Palms up fingers to the sides side-to-side
Novice
Level 2 of 64 exercises
Ground (hands or body)
3 exercises
Ground (hands or body)
3 exercises
Quick wrists warmup
Knee wrist pushup
Flipped wrist squeeze
Staff
1 exercise
Staff
1 exercise
Inverted grip shoulder dislocates
Intermediate
Level 3 of 62 exercises
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises
Wrist pushup