Beginner
Level 1 of 6150 exercises
Ground (standing)
23 exercises
Ground (standing)
23 exercises
One leg knee up
One leg halfway up
One-leg stance
Standing hip circles
Lateral leg raise
Standing hip axial rotation
Half squat
Quarter squat
Deep squat
Chair pose
Warrior 2
Warrior 1
Bow stance
Cat stance
Deep squat hold
Forward lunge
Knee circles
Wide squat
Horse stance
Long jump
Frog jump
Jumping half squat
Rowing
Beginner - Elite
Ground (hands or body)
58 exercises
Ground (hands or body)
58 exercises
Sitting piriformis leg raise
Sitting piriformis leg raise hold
Assisted sitting leg extensions
Sit-up
Lying tuck raise
Lying advanced tuck raise
Assisted boat pose
Lying leg extension
Lying legs raise
Slow v-up
or Staff, Strap
Sitting leg extensions
Tuck reverse crunch
Tuck-up
Tuck boat pose
Advanced tuck boat pose
Butt walk
Lying alternating leg raise
Plank jack
Twisting sit-up
Lying cross toe touch
One-leg sitting pike compression
Fire hydrant
Dead bug
Crunch
Dead bug crunch
Dead bug march
Seated scissors
Chair crunch
Hollow body hold arms down
Lying flutter kicks
Lying scissors
Alternating dead bug
Roll up
Lying side leg raise
Penguin abs
Supported crossed legs L-sit
Beginner Ashtanga Vinyasa
Bent-legs plank
or Parallettes
Plank
or Parallettes
Scapular pushup
Serratus rock
Low plank
Knee-support side plank
Plank hip dips
Side plank
Russian twist
Mountain climber
or Parallettes
Plank squat thrust
Straddle pushup
Half pushup
or Parallettes
Pushup eccentric
or Parallettes
Knee pushup
Two-feet support l-sit
Band-assisted pushup
or Long resistance band, Parallettes
Quadruped hip internal rotation
Glute bridge
Bridge pose with legs half extended
Egg beater
Rings
1 exercise
Rings
1 exercise
Hanging side plank
Kettlebell
6 exercises
Kettlebell
6 exercises
Weighted sitting compression
or Medicine ball, Weight plate +2
Weighted side crunch
or Dumbbell
Farmer's walk
or Dumbbell
One-arm farmer's walk
or Dumbbell
Bob and weave
or Dumbbell
Half Turkish get up
or Dumbbell
Plyo Box
8 exercises
Plyo Box
8 exercises
Banded seated hip abduction
or Short resistance band, Chair +1
Incline plank
or Chair, Bench
Horizontal plank
or Chair, Bench
Assisted knee Copenhagen plank
or Chair, Bench
Knee Copenhagen plank
or Chair, Bench
Assisted incline lunge
or Chair, Bench
Incline lunge
or Chair, Bench
Assisted deep lunge
or Chair, Bench
Barbell
2 exercises
Barbell
2 exercises
Back squat
Beginner - Elite
Deadlift
Beginner - Elite
Long resistance band
7 exercises
Long resistance band
7 exercises
Banded reverse squat
Band-resisted pike compression
Plank row
Banded hamstring curl lying
Banded leg press
Banded front squat
Banded deadlift
Short resistance band
4 exercises
Short resistance band
4 exercises
Banded lateral walk
Clamshell
Banded lateral step-out squat
Reverse clamshell
Free Wall
6 exercises
Free Wall
6 exercises
Assisted standing hip circles
Wall fingertip pushup
Wall sit
Stability ball wall squat
or Stability ball
Wall lunge
Assisted bent-knee calf raise
Flag pole
1 exercise
Flag pole
1 exercise
Assisted deep squat
or Vertical beam
Stability ball
2 exercises
Stability ball
2 exercises
Stir the pot
Stability ball crunch
Exercise Partner
4 exercises
Exercise Partner
4 exercises
Leg throw-down
Hip on feet squat
Partner assisted squat
Double squat
Step platform
1 exercise
Step platform
1 exercise
Hip hike
Slant board
1 exercise
Slant board
1 exercise
Cyclist squat
Rowing machine
1 exercise
Rowing machine
1 exercise
Erg Rowing
Beginner - Elite
Treadmill
3 exercises
Treadmill
3 exercises
Treadmill running
Beginner - Elite
Backward treadmill walking
Treadmill walking
Ladder machine
1 exercise
Ladder machine
1 exercise
Ladder climber
Beginner - Advanced
Indoor bike
1 exercise
Indoor bike
1 exercise
Indoor cycling
Beginner - Elite
Climber machine
1 exercise
Climber machine
1 exercise
Climbing machine
Beginner - Elite
Stairs
1 exercise
Stairs
1 exercise
Stair climbing
Beginner - Advanced
Elliptical
1 exercise
Elliptical
1 exercise
Elliptical
Bicycle
1 exercise
Bicycle
1 exercise
Cycling
Beginner - Elite
Trail
2 exercises
Trail
2 exercises
Running
Beginner - Elite
Walking
Beginner - Advanced
Sled push treadmill
1 exercise
Sled push treadmill
1 exercise
Treadmill sled push
Hip abduction machine
1 exercise
Hip abduction machine
1 exercise
Hip abduction machine
Ab crunch machine
1 exercise
Ab crunch machine
1 exercise
Ab crunch machine
Seated leg curl machine
2 exercises
Seated leg curl machine
2 exercises
Seated leg curl
Single-leg seated leg curl
Leg extension machine
2 exercises
Leg extension machine
2 exercises
Leg extension
Single-leg leg extension
45-degree leg press
3 exercises
45-degree leg press
3 exercises
Narrow-stance leg press
Leg press
Wide-stance leg press
Seated leg press machine
3 exercises
Seated leg press machine
3 exercises
Narrow-stance seated leg press
Seated leg press
Wide-stance seated leg press
Roman chair
1 exercise
Roman chair
1 exercise
Roman chair side bend
Novice
Level 2 of 6299 exercises
Ground (standing)
47 exercises
Ground (standing)
47 exercises
Assisted diagonal stretch
Front scale
High knees
Scissor jump
Matrix
Tuck l-sit lift
Patrick step to reverse lunge
One-leg hinge hop
Quarter pistol squat
Supine arch to hollow body crunch
Flying knee lunge
Single leg burpee
or Ground (hands or body)
Burpee without jump
or Ground (hands or body)
Half burpee
or Ground (hands or body)
Shiko
Star jump
Half sissy squat
Horse walk
Tuck jump
Crouching stance
Prying squat
Squat fold
Close squat
Curtsy lunge
Half archer squat
Reverse lunge
Walking lunge
Deep lunge
Front-Staggered Squat
Lunge knee crunch
Jumping wide squat
Kneeling lunge lifts
Elbow-support side angle
Wide squat good morning
Extended side angle pose
Side-Staggered Squat
Pigeon squat
Jumping lunge
Long jump to backward jumps
Bunny hop
Duck walk
Revolved chair pose
Wide horse stance
Jumping deep squat
Bent-knee calf raise
Bent-knee single-leg calf raise
Plie squat with tip toes
Ground (hands or body)
96 exercises
Ground (hands or body)
96 exercises
Boat pose
Sitting pike compression
Straddle-up
Straight-leg reverse crunch
Double crunch
Pike compression flutter kicks
Leg raise circle
V-up
Sitting straddle compression
Straight legs butt walk
Lying toe touches
Cross body crunch
Straight leg fire hydrant
Frog walk
Diamond frog
Plank jack thrust
Supported advanced fish pose
Active 90-90
Hollow body hold
Hollow body crunch
Hollow body rock
Side plank leg raise
Crossed legs L-sit
Crossed legs L-sit
High plank to low plank
Plank shoulder tap
or Parallettes
One-arm plank
Crouching tiger
Weighted cocoon
or Dumbbell
Hollow side body hold arms down
Side body crunch arms down
Hollow side body hold
Side body crunch
Seiza jump to squat
Pike walk out
Side plank dip
Side plank knee-to-elbow
Table top cross toe touch
Floor wiper
Sun salutation A simplified
Ground jump through forward
Ground jump through backward
T-pushup
Thread the needle plank
Plank fingers back
or Parallettes
Tuck plank
or Parallettes
One-leg dog to plank
or Parallettes
One-leg l-sit
or Dip station, Parallel bars +1
Reverse penguin
Burpee
Roll burpee
Pushup burpee without jump
or Parallettes
Fingertip plank
Plank shoulder circles
Tuck candle flag
Navy seal burpee
Pushup burpee
Forearms long plank
Long plank
Box burpee
or Plyo Box
Wide arm plank
Knee diamond pushup
Sun salutation B simplified
Clap pushup
Knuckle pushup
Spiderman pushup
Knee fingertip pushup
Fingertip pushup
Knee wrist pushup
One-foot support l-sit
L-sit alternate leg lifts
Bottom pushup hold
or Parallettes
Palm raise pushup
Pushup
or Parallettes
Diamond pushup
or Parallettes
Weighted pushup
or Weight vest, Parallettes
Band-resisted pushup
or Long resistance band, Parallettes
Downward dog pushup
or Parallettes
One-leg pushup
Staggered pushup
Side-staggered pushup
Knee archer pushup
Foot-assisted elbow lever
or Parallettes
Internally rotated pushup
Wide pushup
or Parallettes
Table top to supported L-sit
Hand release pushup
Rocking pushup
Supine arch body hold
One-leg glute bridge
Cook bridge
Downward dog squat
Deck squat
Revolved side angle hand inside
Revolved side angle prayer hands
Table top jumps
Rings
15 exercises
Rings
15 exercises
Pike compression slide
or Slider, Suspension straps (TRX)
L-sit dead hang
or Hangboard, Doorway or unstable pullup bar +2
L-sit active hang
or Hangboard, Doorway or unstable pullup bar +2
Rings plank
Tuck hang
or Hangboard, Doorway or unstable pullup bar +2
Hanging knees to chest
or Hangboard, Doorway or unstable pullup bar +2
Advanced hanging knee raise
or Hangboard, Doorway or unstable pullup bar +2
Hanging leg raises
or Hangboard, Doorway or unstable pullup bar +2
Hanging active splits
or Hangboard, Doorway or unstable pullup bar +2
RTO plank
Incline rings pushup
Rings glute bridge bent legs
Rings glute bridge straight legs
Sliding leg curl
or Slider, Suspension straps (TRX)
Assisted ring lunge
Parallettes
4 exercises
Parallettes
4 exercises
Parallettes L-sit
Parallettes one-leg L-sit
Deep pushup
Uneven pushup
Dip station
6 exercises
Dip station
6 exercises
Support legs raises to l-sit
or Parallel bars
Decline L-sit
or Parallel bars, Plyo Box +2
Support knees to chest
or Parallel bars
Forearm support one-knee raise
or Parallel bars
Forearm support knee raise
or Parallel bars
Forearm support one-leg raise
or Parallel bars
Kettlebell
16 exercises
Kettlebell
16 exercises
Kettlebell knee drive
Weight windmill
or Dumbbell
Weighted Roman chair side bend
or Roman chair, Dumbbell
Sit and press
or Dumbbell
Plank pass through
or Dumbbell
Weighted quarter pistol squat touchdown
or Step platform, Dumbbell
Kettlebell deck squat
Lying maltese press
or Dumbbell
Single kettlebell front squat
Goblet cyclist squat
or Slant board
Double kettlebell front squat
Prying goblet squat
Weighted slanted quarter pistol squat
or Slant board, Dumbbell
Goblet squat
or Dumbbell
Goblet squat press
or Dumbbell
Kickstand deadlift
Plyo Box
23 exercises
Plyo Box
23 exercises
Band-resistance lying knee drive
or Short resistance band, Chair +1
Hip flexor crunch
or Chair, Bench +2
Horizontal supine plank leg lifts
or Chair, Bench
Chair l-sit
or Chair, Bench
Assisted Copenhagen plank
or Chair, Bench
Copenhagen plank
or Chair, Bench
Incline clap pushup
or Chair, Bench
Horizontal plank leg lifts
or Chair, Bench
Incline fingertip pushup
or Chair, Bench
Decline pushup
or Chair, Bench
Incline diamond pushup
or Chair, Bench
Elevated glute bridge
or Chair, Bench
One-leg elevated glute bridge
or Chair, Bench
Decline downward dog squat
or Chair, Bench
One Leg Chair Squat
or Chair, Bench
Bulgarian split squat
or Chair, Bench
Step up
or Chair, Bench
Jumping bulgarian split squat
or Chair, Bench
Jumping step-up
or Chair, Bench
Box shuffle
or Chair, Bench
Box jump
Seated vertical jump
Depth jump
Dumbbell
12 exercises
Dumbbell
12 exercises
Dumbbell deck squat
Dumbbell deck squat
Renegade row
Extended deck squat
Single dumbbell front squat
Weighted deep lunge
Weighted lunge
Overhead lunge
Dumbbell overhead squat
Lunge and press
Dumbbell clean
Dumbbell deadlift
Bench
2 exercises
Bench
2 exercises
Hip thrust
or Barbell
Deficit hip thrust
Barbell
7 exercises
Barbell
7 exercises
Barbell front squat
Zercher squat
Overhead squat
Back squat press
Thruster
Clean
Zercher deadlift
Long resistance band
1 exercise
Long resistance band
1 exercise
Pallof press
Short resistance band
5 exercises
Short resistance band
5 exercises
Banded knee drive
Banded side leg raise
Banded squat
Banded hamstring curl standing
Banded wall sit
or Free Wall
Free Wall
5 exercises
Free Wall
5 exercises
Standing straddle one-arm handstand leg lift
Lying hollow hold straddle one-arm handstand
One-leg wall sit
Wall rocking pushup
Wall sit calf raise
Stall bars
4 exercises
Stall bars
4 exercises
Tuck dragon flag
or Dragon flag device
Gripping side plank
or Flag pole
Straddle gripping side plank
or Flag pole
Side plank pulls
or Flag pole
Wobble balance board
3 exercises
Wobble balance board
3 exercises
Wobble board plank
Wobble board pushup
Wobble board half squat
Stability ball
10 exercises
Stability ball
10 exercises
Stability ball pike compression
Stability ball alternating dead bug
Stability ball v-up
Stability ball plank tuck
Stability ball toe taps
Stability ball bicycles
Stability ball knee ab rollout
Stability ball russian twist
Stability ball incline pushup
Stability ball hamstring curl
Cable machine
2 exercises
Cable machine
2 exercises
Cable lying reverse squat
Straight-arm pulldown
Exercise Partner
21 exercises
Exercise Partner
21 exercises
High box
Wheelbarrow knee to elbow
Long front plank
Double plank
High-five plank
Jedi box
Jedi box one leg up
High-five pushup
Double-plank flyer push-up
Double plank base pushup
Wheelbarrow pushup
Pyramid pushup
Low double pushup
Wheelbarrow pushup with squat
Wheelbarrow squat
Front plank squat
Double squat touchdown
Hip stand
Partner squat overhead ball throw
or Medicine ball
Low foot-to-hand squat
Reverse low foot on hand squat
Weight plate
3 exercises
Weight plate
3 exercises
Sled pull
or Sled
Sled push
or Sled
Lateral sled pull
or Sled
Yoga block
9 exercises
Yoga block
9 exercises
Elevated plank knee-to-tricep taps
Elevating active core compression
Elevated flying split leg extensions
Feet-support tuck l-sit lift
Blocks jump through forward
Blocks jump through backward
Blocks jump through and back
Block-assisted Lotus L-sit
Block-support side angle
Staff
1 exercise
Staff
1 exercise
Lying pass-through
or Strap
Step platform
2 exercises
Step platform
2 exercises
Quarter pistol squat touchdown
Stepper touchdown squat
Slant board
1 exercise
Slant board
1 exercise
Slanted quarter pistol squat
SkiErg
1 exercise
SkiErg
1 exercise
Ski erg
Assault bike
1 exercise
Assault bike
1 exercise
Assault bike
45-degree leg press
1 exercise
45-degree leg press
1 exercise
Single-leg leg press
Seated leg press machine
1 exercise
Seated leg press machine
1 exercise
Single-leg seated leg press
Intermediate
Level 3 of 6150 exercises
Ground (standing)
19 exercises
Ground (standing)
19 exercises
Diagonal stretch
One-leg hold
Standing pike stand push
Pistol squat with leg raise
Inchworm
Pistol squat
Corkscrew squat
Chair and Warriors
or Ground (hands or body), Parallettes
Half pistol squat
Foot-hold hand-assisted dragon squat
Single-leg lunge
Shrimp squat
Curtsy shrimp squat
Lunge triplet
Deep archer squat
Low side-to-side squat
Archer squat floor slap
Basic Squats plus calves
One-leg deadlift knee crunch
Ground (hands or body)
49 exercises
Ground (hands or body)
49 exercises
Plow raise
Rolling compression
Standing side leg lift
Partial front split
Jack burpee
Advanced fish pose
Body side roll
One-arm one-leg plank
One-arm scapular pushup
Lateral plank walk
Side plank toe touch
L-sit
or Dip station, Parallel bars +1
Rolling pistol squat
Tuck jump burpee
Ground jump through and back
Straddle l-sit
or Parallettes
Weighted T-pushup
or Dumbbell
One leg out straddle-sit
or Parallettes
Short Lalanne pushup
Pike candle flag
One-leg dog plank to figure-4 table top
or Parallettes
Chest clap pushup
Deep push-up press burpee
or Parallettes, Dumbbell
Lotus L-sit
Candle jump
High lizard crawl
Hands-release fingertip pushup
Wrist pushup
Spear pushup
Advanced tuck candle flag
Thorough wrists warmup
Sun salutation A
Archer pushup
Walking gecko pushup
Frog elbow lever
or Parallettes
Elbow lever
or Parallettes
Arms up straddle pushup
Air straddle pushup
Feet up pushup
One-leg supine arch body hold
Sun salutation B
Straight legs neck bridge with hand support
Straight legs neck bridge with straight arms support
Straight legs neck bridge
Assisted sissy squat
Downward dog one-leg squat
Revolved side angle pose
Lunge tap and open
Kip-up
Rings
20 exercises
Rings
20 exercises
Hanging L-scissors
or Hangboard, Doorway or unstable pullup bar +2
Knees rings rollout
or Ab wheel, Suspension straps (TRX)
Hanging knees to elbows
or Hangboard, Doorway or unstable pullup bar +2
Hanging tuck circle
or Hangboard, Doorway or unstable pullup bar +2
Hanging leg raises toes-to-hands
or Hangboard, Doorway or unstable pullup bar +2
Inverted hang pike lifts
or Pullup bar, Monkey bars
Pike skin-the-cat
or Pullup bar, Monkey bars
RTO half straddle-sit
Tuck pullup
or Hangboard, Doorway or unstable pullup bar +2
Pullup 360
or Pullup bar, Monkey bars
Rings l-sit
Rings pushup
Assisted jumping pistol squat
Rings wide pushup
Incline RTO pushup
Straps rings planche lean
or Strap
Straps rings plank circles
or Strap
One-leg sliding leg curl
or Slider, Suspension straps (TRX)
Front lever lean
or Pullup bar, Monkey bars
Ring Lunge
Pullup bar
1 exercise
Pullup bar
1 exercise
Hanging press flag
Parallettes
3 exercises
Parallettes
3 exercises
Sliding pike pull-through
Parallettes straddle L-sit
Jump-through
Dip station
2 exercises
Dip station
2 exercises
Forearm support leg raise
or Parallel bars
L-sit dip
or Parallel bars
Row bar
1 exercise
Row bar
1 exercise
Single bar L-sit
Kettlebell
7 exercises
Kettlebell
7 exercises
Weighted pistol squat
Weighted wall straddle stretch
or Free Wall
Press burpee
or Dumbbell, Barbell
Weighted bulgarian split squat
or Plyo Box, Chair +3
One-arm clean, squat and press
or Dumbbell
Single kettlebell one-leg deadlift
Clean and press
or Dumbbell
Plyo Box
9 exercises
Plyo Box
9 exercises
Copenhagen plank with movement
or Chair, Bench
Decline hollow plank block push
or Handstand block, Chair +1
Decline hollow plank block walk
or Handstand block, Chair +1
Decline diamond pushup
Decline downward dog one-leg squat
or Chair, Bench
Touchdown squat
or Chair, Bench
Elevated pistol squat
No-touch step up
Single-leg box jump
Dumbbell
2 exercises
Dumbbell
2 exercises
Single dumbbell one-leg deadlift
Double dumbbell one-leg deadlift
Bench
1 exercise
Bench
1 exercise
One-leg deficit hip thrust
Barbell
2 exercises
Barbell
2 exercises
One-leg deadlift
Clean and push press
Free Wall
1 exercise
Free Wall
1 exercise
Wall plank
Stall bars
5 exercises
Stall bars
5 exercises
Advanced tuck dragon flag
or Dragon flag device
Harop curl
or Low bar
Tuck Inversion human flag
or Flag pole
Hanging human flag
or Flag pole
Inversion human flag
or Flag pole
Flag pole
5 exercises
Flag pole
5 exercises
Tuck hanging clutch flag
or Vertical beam
One-leg hanging clutch flag
or Vertical beam
Half-layout hanging clutch flag
or Vertical beam
Tuck Clutch Flag
or Vertical beam
Assisted pistol squat
or Vertical beam
Wobble balance board
1 exercise
Wobble balance board
1 exercise
Wobble board deep squat
Stability ball
2 exercises
Stability ball
2 exercises
Stability ball ab rollout
Stability ball decline pushup
Exercise Partner
16 exercises
Exercise Partner
16 exercises
Back bird
Reverse back bird
Back bird on hand
Bilateral jedi crawl
Hand-to-hand L-sit tuck
L-sit on hand
Long front plank fly pushup
Long front plank base pushup
High double pushup
Hand to hand pushup
Double pistol squat
Shin on foot squat
Foot-to-shin squat
Low bird squat
Bird swivel squat
Low foot on hand pushup squat
Slider
2 exercises
Slider
2 exercises
Sliding archer pushup
Sliding pistol squat
Step platform
1 exercise
Step platform
1 exercise
Partial one-leg sissy squat
Slant board
1 exercise
Slant board
1 exercise
Slanted pistol squat
Advanced
Level 4 of 667 exercises
Ground (standing)
7 exercises
Ground (standing)
7 exercises
Jumping pistol squat
Butterfly squat
Sissy squat
Dragon squat
Advanced shrimp squat
Foot-hold dragon squat
Hand-assisted dragon squat
Ground (hands or body)
12 exercises
Ground (hands or body)
12 exercises
Prone hollow body hold
Straddle lalanne pushup
Fingertip straddle lalanne pushup
Lalanne pushup
Straddle handstand flag
Lotus V-sit
Low lizard crawl
Rooster Pose
Air pushup
Behind-the-back clap pushup
Arms up pushup
Reverse nordic
Rings
22 exercises
Rings
22 exercises
Rings rollout
or Ab wheel, Suspension straps (TRX)
Incline rings rollout
Straddle rings rollout
or Ab wheel, Suspension straps (TRX)
Hanging legs circle
or Hangboard, Doorway or unstable pullup bar +2
Rings l-sit dip
L-sit pullup
or Hangboard, Doorway or unstable pullup bar +2
One-arm toes-to-bar
or Hangboard, Doorway or unstable pullup bar +2
RTO straddle-sit
Rings v-sit
RTO l-sit
Rings archer pushup
RTO pushup
RTO archer pushup
Rings elbow lever
Tuck front lever row
or Dip station, Parallel bars +6
Advanced tuck front lever
or Dip station, Parallel bars +6
Tuck front lever raise
or Hangboard, Doorway or unstable pullup bar +2
Half-straddle front lever
or Dip station, Parallel bars +6
Advanced tuck front lever row
or Dip station, Parallel bars +6
Straddle front lever
or Dip station, Parallel bars +6
Advanced tuck front lever raise
or Hangboard, Doorway or unstable pullup bar +2
One-leg front lever
or Dip station, Parallel bars +6
Parallettes
2 exercises
Parallettes
2 exercises
Pike pull-through
Feet-elevated deep pseudo-planche pushup
or Plyo Box, Chair +1
Kettlebell
1 exercise
Kettlebell
1 exercise
Weighted partial one-leg sissy squat
or Dumbbell
Plyo Box
3 exercises
Plyo Box
3 exercises
Elevated straddle press-to-handstand
or Chair, Bench
Feet-elevated pseudo-planche pushup
or Chair, Bench
Elevated dragon squat
Long resistance band
2 exercises
Long resistance band
2 exercises
Band-resisted pistol squat
Assisted human flag
or Flag pole, Stall bars
Free Wall
2 exercises
Free Wall
2 exercises
Wall straddle press-to-handstand
Feet on wall pushup
Stall bars
8 exercises
Stall bars
8 exercises
One leg dragon flag
or Dragon flag device
Straddle dragon flag
or Dragon flag device
Nordic curl
or Low bar
Decline human flag
or Flag pole
Tuck human flag
or Flag pole
Human flag jumps
or Flag pole
Tuck human flag raise
or Flag pole
One-leg human flag
or Flag pole
Flag pole
4 exercises
Flag pole
4 exercises
Hanging clutch flag
or Vertical beam
One-leg clutch flag
or Vertical beam
Half-layout clutch flag
or Vertical beam
Clutch flag
or Vertical beam
Wobble balance board
1 exercise
Wobble balance board
1 exercise
Wobble board pistol squat
Ab wheel
2 exercises
Ab wheel
2 exercises
Knees ab wheel rollout
Straddle ab wheel rollout
Climbing rope
1 exercise
Climbing rope
1 exercise
Tuck front lever row rope climb
Elite
Level 5 of 626 exercises
Ground (standing)
3 exercises
Ground (standing)
3 exercises
Primary series finishing sequence 1
or Ground (hands or body)
Inchworm Lalane pushup
Arch body to Lalanne pushup
Ground (hands or body)
5 exercises
Ground (hands or body)
5 exercises
Fingertip lalanne pushup
Straddle handstand deep flag
Superman pushup
One-arm straddle elbow lever
One-arm elbow lever
Rings
8 exercises
Rings
8 exercises
L-sit ice-cream maker
or Hangboard, Doorway or unstable pullup bar +2
Rings L-sit typewriter pullup
Straddle front lever raise
or Hangboard, Doorway or unstable pullup bar +2
One-leg front lever raise
or Hangboard, Doorway or unstable pullup bar +2
Half layout front lever
or Dip station, Parallel bars +6
Straddle front lever row
or Dip station, Parallel bars +6
Front lever
or Dip station, Parallel bars +6
Half layout front lever raise
or Hangboard, Doorway or unstable pullup bar +2
Pullup bar
1 exercise
Pullup bar
1 exercise
L-sit muscle-up
Plyo Box
1 exercise
Plyo Box
1 exercise
Elevated one-arm straddle elbow lever
or Chair, Bench
Barbell
2 exercises
Barbell
2 exercises
Ab rollout pushup
Barbell ab rollout
Stall bars
3 exercises
Stall bars
3 exercises
Dragon flag
or Dragon flag device
Straddle human flag
or Flag pole
Human Flag
or Flag pole
Ab wheel
1 exercise
Ab wheel
1 exercise
Ab wheel rollout
Climbing rope
1 exercise
Climbing rope
1 exercise
Advanced tuck front lever row rope climb
Step platform
1 exercise
Step platform
1 exercise
Deep sissy squat
Herculean
Level 6 of 65 exercises
Ground (hands or body)
1 exercise
Ground (hands or body)
1 exercise
Triple clap pushup
Rings
3 exercises
Rings
3 exercises
Front lever row
or Dip station, Parallel bars +6
Front lever raise
or Hangboard, Doorway or unstable pullup bar +2
Hang to front lever row
or Hangboard, Doorway or unstable pullup bar +2
Barbell
1 exercise
Barbell
1 exercise
