Spine - Movement

274 exercises, grouped by difficulty and then by equipment, easiest first. Part of Strength.

Beginner

Level 1 of 641 exercises

Ground (standing)

1 exercise

e0un

Knee-support half forward bend

Ground (hands or body)

20 exercises

e01m

Arch body hold

e04z

Cobra pose

e0rv

Prone hyperextension

e06p

Lying bent-legs windshield wiper

e006

Russian twist

e0va

Locust pose

e0vb

Supported locust pose

e0fp

Bridge Pose

e0fz

Penguin abs

e17q

Plank hip dips

e0ae

Side plank

e0eh

Glute bridge

e196

Bridge pose with legs half extended

e0wb

Knee-support side plank

e0ke

Kneeling thread the needle

e0uk

Thread the needle pose

e0s3

Twisting sit-up

e0ww

Lying cross toe touch

e0s4

Lying side leg raise

e0in

Bird dog

Rings

1 exercise

e04w

Hanging side plank

Kettlebell

6 exercises

e15d

Weighted side crunch

or Dumbbell

e14w

Kettlebell woodchop

e150

Kneeling woodchopper

e0jo

One-hand kettlebell swing

e0gr

Farmer's walk

or Dumbbell

e13g

One-arm farmer's walk

or Dumbbell

Plyo Box

4 exercises

e0eo

Reverse hyperextension

e0ep

Back extension

e0g1

Assisted knee Copenhagen plank

or Chair, Bench

e0g2

Knee Copenhagen plank

or Chair, Bench

Barbell

1 exercise

e0dw

Deadlift

Beginner - Elite

Long resistance band

4 exercises

e167

Banded half-kneeling thoracic rotation

or Free Wall

e140

Banded bent-over row

e0fd

Banded deadlift

e12e

Shoulder band dislocate

Cable machine

1 exercise

e1cg

Seated cable row with forward lean

Roman chair

3 exercises

e1cn

Roman chair back extension

e1cq

Roman chair side bend

e1ci

45-degree hip extension

Novice

Level 2 of 6102 exercises

Ground (standing)

8 exercises

w00q

Beginner forward fold

e0uo

Shin-support half forward bend

e0um

Standing half forward bend

w00p

Intermediate forward fold

w02a

Supine arch to hollow body crunch

e13y

One-leg hinge

w015

One-leg hinge hop

e1bf

Revolved chair pose

Ground (hands or body)

43 exercises

e01s

Arch body opposite limbs

e05a

Sphinx pose leg flutters

e0pz

Arch body rock

e0v6

Fish pose

e0c3

Supine plank

e0s5

Supine plank raise

e019

Reverse penguin

e018

Arch body twist

e06v

Lying windshield wiper

e0v9

Supported advanced fish pose

e0c9

Table top

e0g6

Table top reach up

e0gz

Table top reach back

e0x9

Hollow side body hold arms down

e0xa

Side body crunch arms down

e0x7

Hollow side body hold

e0x8

Side body crunch

e003

Table top cross toe touch

e0p1

Floor wiper

e1b2

Arch body flutter kicks

w00s

Sun salutation A simplified

e0af

Side plank dip

e0ag

Side plank knee-to-elbow

e0ei

One-leg glute bridge

e17z

Cook bridge

e0cy

Side plank leg raise

e0cb

Thread the needle plank

e0gj

Rocking table

e0oy

Supine arch body hold

e0ca

Table top jumps

e050

Tripod headstand straight legs lift

e0wz

Cross body crunch

w01m

Table top to supported L-sit

w011

T-pushup

e0i4

Neck bridge

e0zi

Assisted tuck planche raise

e0zj

Assisted tuck planche hold

e06o

Long table top

e1bc

Dolphin kicks

e0xi

Square forearm supine plank

e16g

Foot-assisted elbow lever

or Parallettes

e184

Spiderman pushup

w00t

Sun salutation B simplified

Rings

4 exercises

e00k

Rings biceps curl

e08a

Rings glute bridge bent legs

e08b

Rings glute bridge straight legs

e0em

Sliding leg curl

or Slider, Suspension straps (TRX)

Kettlebell

12 exercises

e1cp

Weighted Roman chair back extension with twist

or Roman chair, Dumbbell

e1cy

Weighted Roman chair back extension

or Roman chair, Dumbbell

e0kb

Weight windmill

or Dumbbell

e1cm

Weighted Roman chair side bend

or Roman chair, Dumbbell

e13n

Single kettlebell snatch

e00i

Jefferson curl

or Plyo Box, Chair +5

e0jl

Slingshot

e0jn

Two-hand kettlebell swing

e0jp

Alternate arm swing

e14z

Kickstand deadlift

e1ck

Weighted 45-degree hip extension

or Roman chair, Dumbbell

e1cl

Weighted single-leg 45-degree hip extension

or Roman chair, Dumbbell

Plyo Box

7 exercises

e0g3

Assisted Copenhagen plank

or Chair, Bench

e0g4

Copenhagen plank

or Chair, Bench

e1b6

Horizontal supine plank

or Chair, Bench

e0pl

Elevated glute bridge

or Chair, Bench

e0pm

One-leg elevated glute bridge

or Chair, Bench

e1b7

Horizontal supine plank leg lifts

or Chair, Bench

e15w

Band-resistance lying knee drive

or Short resistance band, Chair +1

Dumbbell

4 exercises

e0l3

Single dumbbell snatch

e13z

Dumbbell clean

e131

Dumbbell bent-over row

e13r

Dumbbell deadlift

Bench

3 exercises

e0pk

Seated good morning

or Barbell

e0pj

Hip thrust

or Barbell

e10l

Deficit hip thrust

Barbell

5 exercises

e0h2

Good morning

e0dx

Romanian deadlift

e0k1

Clean

e025

Barbell bent-over row

e15l

Zercher deadlift

Long resistance band

2 exercises

e0dv

Pallof press

e0fc

Banded single-leg deadlift

or Short resistance band

Free Wall

2 exercises

e0s6

Wall bridge pushup

e0hz

Wall bridge rotation

Stall bars

3 exercises

e041

Gripping side plank

or Flag pole

e0bh

Straddle gripping side plank

or Flag pole

e0om

Side plank pulls

or Flag pole

Stability ball

4 exercises

e11g

Stability ball russian twist

e010

Stability ball glute bridge

e00n

Stability ball hamstring curl

e11h

Stability ball bicycles

Exercise Partner

2 exercises

e0lt

Low bird

e0lf

Double bird-dog

Yoga block

1 exercise

e1bg

Side crow with block support

Roman chair

2 exercises

e1co

Roman chair back extension with twist

e1cj

Single-leg 45-degree hip extension

Intermediate

Level 3 of 677 exercises

Ground (standing)

3 exercises

w00o

Advanced forward fold

w014

One-leg deadlift knee crunch

w021

Chair and Warriors

or Ground (hands or body), Parallettes

Ground (hands or body)

28 exercises

e0v8

Advanced fish pose

e0v7

Lotus fish pose

w013

Body side roll

e17y

One-leg supine arch body hold

e0ah

Side plank toe touch

e194

Straight legs neck bridge with hand support

e195

Straight legs neck bridge with straight arms support

e193

Straight legs neck bridge

e02a

Bridge

e02g

Elbow bridge

e0i0

Bridge pushup

e0s9

Bridge raise

e0hx

High bridge rotation

e0i3

Forearm bridge

e0sd

One-leg bridge

w001

Bear rotation to reach

e1b5

Weighted T-pushup

or Dumbbell

w02g

One-leg dog plank to figure-4 table top

or Parallettes

e06n

Long supine plank

e07x

Planche lean

or Parallettes

e17l

Dynamic planche lean

or Parallettes

w029

Deep push-up press burpee

or Parallettes, Dumbbell

e083

Pseudo-planche pushup

or Parallettes

w00l

Sun salutation A

e16h

Frog elbow lever

or Parallettes

e03b

Elbow lever

or Parallettes

e176

High lizard crawl

w00m

Sun salutation B

Rings

4 exercises

e0en

One-leg sliding leg curl

or Slider, Suspension straps (TRX)

e016

Incline one-arm row

or Dip station, Parallel bars +2

e0jb

Hanging tuck circle

or Hangboard, Doorway or unstable pullup bar +2

e0q9

Incline straddle one-arm row

or Dip station, Parallel bars +2

Pullup bar

1 exercise

e0td

Hanging press flag

Row bar

1 exercise

e115

Bent-legs bar biceps curl

Kettlebell

9 exercises

e0jx

Single kettlebell one-leg clean

e0jy

Single kettlebell clean

w00b

One-arm clean and press

or Dumbbell

e0jj

Single kettlebell one-leg deadlift

w006

Power clean and press

or Dumbbell, Barbell

w004

Power clean and jerk

or Dumbbell, Barbell

w005

Clean and press

or Dumbbell

w00c

One-arm clean, squat and press

or Dumbbell

w002

Press burpee

or Dumbbell, Barbell

Plyo Box

5 exercises

e0g5

Copenhagen plank with movement

or Chair, Bench

e0hy

Feet-elevated bridge

or Chair, Bench

e0s7

Incline bridge

or Chair, Bench

e15p

Elevated planche lean

or Chair, Bench

e05g

Incline one-arm pushup

or Chair, Bench

Dumbbell

4 exercises

e13t

Single dumbbell one-leg clean

e13u

Single dumbbell clean

e13w

Single dumbbell one-leg deadlift

e13v

Double dumbbell one-leg deadlift

Bench

1 exercise

e10m

One-leg deficit hip thrust

Barbell

6 exercises

e0jw

Snatch

e0k9

Power snatch

e0h6

Power clean

e0ji

One-leg deadlift

w009

Power clean and push press

w00a

Clean and push press

Free Wall

2 exercises

e0ys

Wall bridge raise

e0sb

Wall walk bridge

Stall bars

3 exercises

e0co

Tuck Inversion human flag

or Flag pole

e04q

Hanging human flag

or Flag pole

e05o

Inversion human flag

or Flag pole

Flag pole

4 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

Stability ball

1 exercise

e00o

Stability ball single leg glute bridge

Exercise Partner

5 exercises

e0lx

Bird swivel

e0mk

Reverse bird

e0my

Low hand bird

e0lw

Low bird squat

e0ly

Bird swivel squat

Advanced

Level 4 of 629 exercises

Ground (hands or body)

11 exercises

e0sa

Head tap bridge

e0sc

One-arm bridge

e1b8

Elevated bridge kick-over

e0r9

Straddle handstand flag

e0bk

Straddle one-arm pushup

e0cq

Tuck planche

or Dip station, Parallel bars +1

e177

Low lizard crawl

e01k

Advanced tuck planche

or Dip station, Parallel bars +1

e0pr

Pike straddle planche

or Dip station, Parallel bars +1

e0cr

Tuck planche pushup

or Dip station, Parallel bars +1

e17b

Bent-arm tuck planche

or Dip station, Parallel bars +1

Rings

5 exercises

e0je

Hanging tuck windshield wiper

or Dip station, Parallel bars +6

e0jd

Hanging legs circle

or Hangboard, Doorway or unstable pullup bar +2

e0bl

Straddle one-arm row

or Dip station, Parallel bars +2

e08p

Rings elbow lever

e09l

Rings tuck planche

Dip station

1 exercise

e111

Tuck planche raise

or Parallel bars

Long resistance band

1 exercise

e01q

Assisted human flag

or Flag pole, Stall bars

Free Wall

2 exercises

e16b

Wall half layout planche lean

e16a

Wall planche lean

Stall bars

5 exercises

e02v

Decline human flag

or Flag pole

e0cm

Tuck human flag

or Flag pole

e0h9

Human flag jumps

or Flag pole

e0ok

Tuck human flag raise

or Flag pole

e0ol

One-leg human flag

or Flag pole

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

Elite

Level 5 of 621 exercises

Ground (standing)

4 exercises

w01w

Primary series finishing sequence 1

or Ground (hands or body)

w023

Arch body to Lalanne pushup

w026

Levitating side kick-through to reach

w025

Inchworm Lalane pushup

Ground (hands or body)

9 exercises

e0ra

Straddle handstand deep flag

e07f

One-arm pushup

e07h

One-arm straddle elbow lever

e03t

One-leg planche

or Dip station, Parallel bars +1

e179

Bent-arm straddle planche

or Dip station, Parallel bars +1

e17a

Bent-arm one-leg planche

or Dip station, Parallel bars +1

e0bm

Straddle planche

or Dip station, Parallel bars +1

e079

One-arm elbow lever

e01l

Advanced tuck planche pushup

or Dip station, Parallel bars +1

Rings

5 exercises

e0jc

Hanging windshield wiper

or Dip station, Parallel bars +6

e07g

One-arm row

or Dip station, Parallel bars +2

e09a

Rings straddle one-arm pushup

e08d

Rings advanced tuck planche

e09m

Rings tuck planche pushup

Plyo Box

1 exercise

e0rn

Elevated one-arm straddle elbow lever

or Chair, Bench

Stall bars

2 exercises

e0bi

Straddle human flag

or Flag pole

e05c

Human Flag

or Flag pole

Herculean

Level 6 of 64 exercises

Ground (hands or body)

3 exercises

e046

Half layout planche

or Dip station, Parallel bars +1

e07w

Planche

or Dip station, Parallel bars +1

e0bn

Straddle planche pushup

or Dip station, Parallel bars +1

Rings

1 exercise

e08e

Rings advanced tuck planche pushup