Ab Roller Extensions

An advanced core exercise that uses an ab roller to perform controlled extensions and rollouts to target the abdominal muscles and improve core strength and stability.

Archer Tucks

A dynamic calisthenics exercise that targets the core, shoulders, and legs through explosive tucking movements that combine elements of jumping and core engagement.

assisted dips

A bodyweight exercise that targets the chest, shoulders, and triceps using assistance to perform the dip movement.

Barbell Landmine Front Squat

A compound strength exercise that uses a landmine setup with a barbell to perform front squats, targeting the legs and core while improving stability and strength.

Bear Crawls

A functional movement exercise that involves crawling on hands and feet to improve coordination, core stability, and full-body strength.

Bench Dip

A bodyweight tricep exercise that uses a bench or elevated surface to target the triceps through controlled dipping movements.

Bent Arm Hanging Leg Raise

An advanced core exercise that involves hanging from a bar with bent arms and raising the legs to develop abdominal and hip flexor strength.

Bicycle Crunches

A dynamic core exercise that combines crunching motion with alternating leg movements, targeting the rectus abdominis and obliques through rotational movement.

Bird Dog

A core stability exercise that targets the abdominal and back muscles through controlled arm and leg movements while maintaining balance on hands and knees.

Bird Dog Combos

A core stability exercise that combines contralateral arm and leg movements from a quadruped position to enhance balance, coordination, and core strength.

Calf Press/Raises

An isolation exercise that targets the gastrocnemius and soleus muscles through controlled ankle plantarflexion, building lower leg strength and muscle definition.

Captain’s Chair Knee Tuck

A calisthenics exercise that targets the abdominal muscles through controlled knee tucking movements using a captain's chair apparatus, improving core strength and coordination.

Captain’s Chair Leg Raise

A calisthenics exercise that targets the abdominal muscles through controlled leg raising movements using a captain's chair apparatus, improving core strength and stability.

Chin Ups

A compound upper body exercise that targets the biceps, back, and shoulders through controlled pulling movements using an underhand grip to improve upper body strength.

Corkscrew Twist

A dynamic calisthenics exercise that targets the core, shoulders, and rotational muscles through explosive twisting movements that combine jumping and rotation.

Decline Bench Sit Up

An advanced core exercise that targets the abdominal muscles through sit-ups performed on a decline bench, increasing resistance and difficulty compared to flat bench variations.

Decline Push Up

A calisthenics exercise that targets the chest, shoulders, and triceps through controlled decline push-up movements, improving upper body strength and stability.

Dip

A compound upper body exercise that targets the chest, shoulders, and triceps through controlled bodyweight movements on parallel bars or dip station.

Dragon Flag

An advanced calisthenics exercise that targets the entire core through a controlled full-body movement, requiring exceptional strength and stability to maintain a straight body position.

Floor Scapula Depression

A calisthenics exercise that targets the scapular muscles through controlled floor-based movements, improving shoulder stability and upper body strength.

Forward lunge

A calisthenics exercise that targets the quadriceps, glutes, and hamstrings through controlled forward lunging movements, improving lower body strength and stability.

GHD Supinated Torso Rotation

An advanced core exercise performed on a glute-ham developer machine that targets the obliques and core through rotational movements.

Glute Bridge

A glute-focused exercise that involves raising the hips from a lying position to target the gluteal muscles and improve hip strength and stability.

Hanging Oblique Raise

An advanced calisthenics exercise that targets the oblique muscles through a controlled lateral movement while hanging from a pull-up bar, requiring significant core and grip strength.

Hanging Scapula Depression

A calisthenics exercise that targets the scapular muscles through controlled hanging movements, improving shoulder stability and upper body strength.

Hip raises

A glute-focused exercise that involves raising the hips from a lying position to target the gluteal muscles and improve hip strength and stability.

hyper glute extension

A glute isolation exercise performed on a hyperextension bench that targets the gluteus maximus through controlled hip extension movements.

Jumping jacks

A calisthenics exercise that provides full-body conditioning through dynamic jumping movements with arm and leg coordination, improving cardiovascular fitness and coordination.

Knee to Elbow Crunches

A calisthenics exercise that targets the abdominal muscles through controlled knee-to-elbow crunching movements, improving core strength and coordination.

Knees Over Toes Lunge

A dynamic lunge variation that emphasizes proper knee tracking over the toes to improve knee stability and strengthen the quadriceps and glutes.

Leg Lifts

A core exercise that involves lifting the legs while lying on your back to target the lower abdominal muscles and improve core strength and stability.

Lemon Squeeze

A core strengthening exercise that targets the abdominal muscles through a controlled squeezing movement, focusing on deep core engagement and stability.

Lunge Matrix

A dynamic multi-directional lunge sequence that targets the quadriceps, hamstrings, glutes, and core through various lunge patterns to improve mobility and functional strength.

Lunges / Step Ups

A dynamic lower body exercise that targets the quadriceps, glutes, and hamstrings through unilateral movement patterns, improving balance, coordination, and leg strength.

One-Legged Push Up

An advanced push-up variation that requires lifting one leg during the movement, increasing difficulty and core engagement.

Paralette Push Up

A bodyweight exercise that targets the chest, shoulders, and triceps using paralettes for increased range of motion.

Pike Push Up

A challenging bodyweight exercise that targets the shoulders and triceps by performing a push-up with an elevated hip position, creating a pike-like body shape.

Plank Leg Raise

A core-strengthening exercise that combines a plank position with leg raises to target the abdominal muscles and improve stability and balance.

Plank with Shoulder Taps

A core stability exercise that combines a plank position with alternating shoulder taps to improve balance, core strength, and shoulder stability.

Pull Up

A compound upper body exercise that targets the back, biceps, and shoulders through controlled bodyweight pulling movements on a pull-up bar.

Pull Up Matrix 2

An advanced pull-up training system that incorporates tempo variations, grip changes, and progressive overload to develop comprehensive upper body strength.

Pull Ups

A compound bodyweight exercise that targets the back, shoulders, and arms through a pulling motion from a hanging position.

Pull Ups

A compound bodyweight exercise that targets the back, biceps, and shoulders through a controlled pull movement.

Push Up

A compound bodyweight exercise that targets the chest, shoulders, and triceps through a controlled push movement while maintaining a stable plank position.

Push Up Matrix

A systematic approach to push-up training that progresses through different hand positions and variations to develop comprehensive upper body strength.

Push Up With Arm Reach

A dynamic push-up variation that combines the standard push-up movement with an arm reach to improve shoulder stability, core strength, and coordination.

Push Ups

A compound bodyweight exercise that targets the chest, shoulders, and triceps through a controlled push movement.

RDLs

A compound strength exercise that focuses on the hip hinge movement to target the posterior chain muscles, particularly the hamstrings and glutes.

Reverse Crunches

A core exercise that targets the lower abdominal muscles by lifting the hips and legs toward the chest while keeping the upper body stationary on the ground.

Ring Row

A bodyweight pulling exercise that targets the back muscles using gymnastics rings for increased instability and range of motion.

Rock Climber Pull Ups

A calisthenics exercise that simulates rock climbing movements through controlled pull-up variations, improving upper body strength, grip strength, and climbing-specific fitness.

Scapula Pull Up

A calisthenics exercise that targets the scapular muscles through controlled pull-up movements, improving shoulder stability and upper body strength.

Side Step with Resistance Bands

A calisthenics exercise that targets the lower body through controlled side-stepping movements with resistance bands, improving lateral strength, stability, and coordination.

Side-Lying Leg Raise (Hip Abduction)

A targeted glute and hip exercise performed while lying on your side, focusing on hip abduction to strengthen the gluteus medius and improve hip stability.

Single Leg Squat Matrix

A challenging calisthenics exercise that combines multiple single-leg squat variations to improve lower body strength, balance, and coordination.

Single-Leg Squat

A unilateral lower body exercise that builds strength and stability by performing a squat on one leg while maintaining balance.

Sit Ups

A classic core exercise that involves sitting up from a lying position to target the abdominal muscles and improve core strength and endurance.

Spider-Man Push Ups

A dynamic push-up variation that combines the standard push-up with a knee-to-elbow movement to target the core, chest, and shoulders while improving coordination.

Stability Ball Roll Out

An advanced core exercise that challenges stability and strength by rolling forward on a stability ball while maintaining proper plank position.

Step Ups

A unilateral leg exercise that targets the quadriceps, glutes, and hamstrings by stepping up onto an elevated surface.

Timed Jumping Jacks

A dynamic cardio exercise that combines jumping movements with arm and leg coordination to improve cardiovascular fitness and full-body coordination.

Toes-to-Bar

An advanced calisthenics exercise that targets the core and hip flexors by bringing your toes to touch a pull-up bar while hanging.

Transverse Lunge

A dynamic lunge variation that involves stepping diagonally to the side and back, developing lateral movement, balance, and leg strength.

Tricep Dip

A bodyweight exercise that targets the triceps through a dipping motion, building upper body strength and muscle definition.

Wide Grip Pull Up

An advanced bodyweight exercise targeting the back muscles using a wide grip on a pull-up bar to build upper body strength.

Wide Grip Push Up

A calisthenics exercise that targets the chest, shoulders, and triceps through controlled push-up movements with a wide hand placement, improving upper body strength and stability.

Windshield Wiper

An advanced core exercise performed while hanging from a pull-up bar that targets the obliques and core through rotational movements.