Advanced exercises

Toe Touches are a core exercise targeting the abdominal muscles, specifically the rectus abdominis. This exercise involves lying on your back and reaching your hands towards your toes, engaging the core to lift the shoulders off the ground.

The Lean Planche is an advanced bodyweight exercise that targets the shoulders, chest, and core. It requires significant strength and balance, as it involves holding the body parallel to the ground with only the hands touching the floor. This exercise is a progression towards the full planche, emphasizing shoulder strength and core stability.

The Flag, also known as the Human Flag, is an advanced bodyweight exercise that requires significant strength, balance, and core stability. It involves holding the body horizontally while gripping a vertical pole or similar structure. This exercise primarily targets the obliques, shoulders, and lats, while also engaging the entire core and stabilizing muscles.

Handstand Push Ups are a challenging bodyweight exercise that targets the shoulders, triceps, and upper chest. This exercise requires significant upper body strength and balance as it involves performing a push-up while in a handstand position, either against a wall or freestanding.

The Kettlebell Clean is a dynamic exercise that involves lifting a kettlebell from the ground to the rack position in one fluid motion. It is designed to improve strength, power, and coordination, primarily targeting the posterior chain, shoulders, and core muscles.

The Sumo Deadlift is a compound exercise that primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the quadriceps and adductors. This variation of the deadlift involves a wider stance and a more upright torso compared to the conventional deadlift, which can reduce stress on the lower back and allow for greater emphasis on hip mobility and strength.

Wrist Roller is a forearm and grip exercise using a handle connected by a cord to a suspended weight. Winding and unwinding the cord loads the wrist flexors and extensors and provides focused forearm strength and endurance work.

Kickboxing is a high-intensity workout that combines elements of traditional boxing with martial arts techniques. It involves punches, kicks, and defensive movements, providing a full-body workout that improves cardiovascular endurance, strength, agility, and coordination. Kickboxing can be performed in various settings, including gyms and fitness studios, often as part of a group class or individual training session.

The Kettlebell Clean and Jerk is a dynamic, full-body exercise that combines strength, power, and endurance. It involves lifting a kettlebell from the ground to the shoulder (clean) and then pressing it overhead (jerk). This exercise targets multiple muscle groups including the shoulders, legs, core, and back, making it an effective compound movement for building functional strength.

The Prone Swimmer is a bodyweight exercise that targets the muscles of the upper back, shoulders, and core. It mimics the swimming motion while lying face down, enhancing shoulder mobility and stability. This exercise is beneficial for improving posture and strengthening the posterior chain.

Barbell Thruster is a full-body barbell exercise that combines a front squat with an overhead press. It develops the legs, glutes, shoulders, triceps, power, and whole-body coordination.

Barbell Rack Pull (Bent Knees) is a partial deadlift from rack supports with more knee bend than the straighter-knee variation. The glutes and leg muscles extend the hips and knees, while the back, trunk and grip support the barbell. The raised starting position distinguishes this lift from a deadlift performed from the floor.

Snatch Pull is an explosive barbell exercise that develops the pulling phase of the snatch without an overhead catch. It combines leg and hip extension with upper-back work to train force production and coordination for Olympic weightlifting.

The Hang Power Clean is a dynamic weightlifting exercise that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back, as well as the shoulders and arms. It involves lifting a barbell from a hanging position to the shoulders in one explosive movement.

The Frog Planche is an advanced bodyweight exercise that focuses on building strength and balance in the upper body and core. It involves supporting the body parallel to the ground with only the hands, while the knees rest on the elbows. This exercise targets the shoulders, chest, triceps, and core muscles, enhancing stability and control.

The Dumbbell Jump is a dynamic exercise that combines strength and plyometrics to enhance explosive power, particularly in the lower body. It primarily targets the quadriceps, hamstrings, glutes, and calves while also engaging the core for stability.

The Ring Pike is an advanced bodyweight exercise that targets the core, shoulders, and upper body. It requires a pair of gymnastic rings and emphasizes balance, stability, and strength. This exercise is ideal for developing core control and shoulder stability.

The One Arm Kettlebell Swing is a dynamic exercise that targets the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the core and shoulders. It enhances power, coordination, and balance by requiring controlled movement and stabilization.

The Planche Push-Up is an advanced bodyweight exercise that combines the planche hold with a push-up motion. It requires significant upper body strength, balance, and core stability. This exercise primarily targets the chest, shoulders, triceps, and core muscles.

The Full Planche is an advanced bodyweight exercise that requires significant strength, balance, and coordination. It involves holding your body parallel to the ground, supported only by your hands, with your arms straight and your legs extended behind you. This exercise primarily targets the shoulders, chest, core, and lower back.

Jump rope is a cardiovascular exercise that involves jumping over a swinging rope. It enhances coordination, agility, and cardiovascular endurance. This exercise can be performed at varying intensities and is effective for burning calories and improving overall fitness.

The Dragon Flag is an advanced core exercise that primarily targets the rectus abdominis, obliques, and hip flexors. It requires significant strength and control, as it involves maintaining a straight body position while lowering and raising the legs from a supine position. This exercise also engages the lats, shoulders, and glutes for stabilization.

Planche Dips are an advanced bodyweight exercise that combines elements of the planche hold and dip movement. This exercise primarily targets the chest, shoulders, triceps, and core muscles. It requires significant upper body strength, balance, and coordination.

The Stair Climber is a cardio exercise machine that simulates the action of climbing stairs. It primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also providing cardiovascular benefits. This exercise helps improve endurance, strength, and overall fitness levels.