Core · Advanced
Flag
An advanced sideways bodyweight hold on a vertical pole with the body and joined legs extended horizontally. The upper and lower arms provide opposing support while the trunk resists sideways bending and rotation.
Shoulders · Advanced
Handstand Push-Up
A freestanding inverted bodyweight press for the shoulders and triceps. The demonstrated variation combines repeated elbow extension with whole-body balance on the hands, without support from a wall.
Legs · Advanced
Kettelbell Clean
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.
Glutes · Advanced
Sumo Deadlift
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.
Forearms · Advanced
Wrist Roller
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.
Legs · Advanced
Kickboxing
A high-intensity workout that combines elements of traditional boxing with martial arts techniques.
Shoulders · Advanced
Kettlebell Clean and Jerk
A dynamic, full-body exercise that combines strength, power, and endurance.
Back · Advanced
Prone Swimmer
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.
Legs · Advanced
Barbell Thruster
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.
Glutes · Advanced
Barbell Rack Pull (Bent Knees)
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.
Legs · Advanced
Snatch Pull
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.
Legs · Advanced
Hang Power Clean
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.
Legs · Advanced
Dumbbell Jump
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.
Core · Advanced
Ring Pike
A dynamic bodyweight exercise with the palms on the floor and both feet suspended in low gymnastic rings. The hips rise from a plank into a pike through hip flexion and trunk control while the shoulders and arms support the upper body.
Glutes · Advanced
One-Arm Kettlebell Swing
A ballistic hip-hinge exercise for posterior-chain power. A single-hand load adds grip and trunk-control demands while the kettlebell travels to chest height, rather than overhead.
Triceps · Advanced
Planche Push-Up
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.
Shoulders · Advanced
Full Planche
An advanced bodyweight hold with the body horizontal, the legs straight and together, and support only through the palms. Straight-arm shoulder strength and whole-body tension maintain the unsupported horizontal position.
Abs · Advanced
Dragon Flag
An advanced core exercise that primarily targets the rectus abdominis, obliques, and hip flexors.
Chest · Advanced
Planche Dips
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.
Legs · Advanced
Stair Climber
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.
Abs · Advanced
Hanging Knee To Chest
Targets the abdominal muscles, particularly the lower abs, and also engages the hip flexors. It is performed by hanging from a pull-up bar and drawing the knees up towards the chest in a controlled manner.
Back · Advanced
Front Lever Pull-Up
Front Lever Pull Ups are an advanced calisthenics exercise that targets the lats, core, and shoulders.
Legs · Advanced
Power Clean
A dynamic, full-body exercise that primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the shoulders, traps, and core.
Biceps · Advanced
Ring Muscle Up
An advanced gymnastic movement that combines a pull-up with a dip, performed on gymnastic rings. It requires significant upper body strength, coordination, and technique. The exercise targets the shoulders, chest, triceps, and core muscles, making it a comprehensive upper body workout.
