Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesCALISTHENICS
Reverse Lunges
Perform this exercise to strengthen your legs and glutes.
Cossack Squats
Perform this exercise to strengthen your legs and glutes while mobilizing your hips, knees, and ankles.
Hip Rotation with Bent Knees
Perform this exercise to strengthen your core, focusing on the rotators.
Leg Lifts
Perform this exercise to strengthen the hip flexors. This is the first progression.
Hip Rotations with Straight Legs
Perform this exercise to strengthen your core, focusing on the rotator muscles.
Static Superman
Keep your arms, legs, and torso aligned. Do not allow your hips to rotate outward!
Dynamic Superman
Perform this exercise to strengthen your core, focusing on the deep muscles of the back.
Scapular Depression
Perform this exercise to stabilize your scapulas in depression.
Scapular Depression in Hanging
Perform this exercise to stabilize your scapulas while hanging with arms extended.
Knee Raises in Plank
Depress and abduct your scapulas, keeping your shoulders aligned over your elbows.
Knee Bends in 4 Tempo
Start in a knee-supported push-up position. Depress and abduct your scapulas. Keep your elbows fully extended.
Arm Raises – High, Middle & Low
Keep your elbows extended and perform the movements through a full range of motion.
Shoulder Stability – Exercise 1
Perform this exercise to strengthen the front deltoids and stabilize the shoulders.
Shoulder Stability – Exercise 2
Perform this exercise to strengthen the front deltoids and stabilize the shoulders. Keep your elbows fully extended throughout the movement.
Shoulder Stability – Exercise 3
Perform this exercise to stabilize your shoulders in the overhead position. Keep your elbows fully extended throughout the entire movement.
Shoulder Stability – Exercise 4
Perform this exercise to strengthen the posterior deltoids and stabilize the shoulders. Keep your elbows fully extended throughout the entire movement.
Lateral Raises with Resistance Band
While performing lateral raises, make sure the resistance band is positioned behind your body.
Wall Headstand
Place your hands shoulder-width apart. Form a triangle with your two hands and your head. Rest on the top of your forehead.
Tripod Headstand
Place your hands shoulder-width apart. Form a triangle with your two hands and your head. Rest the top of your forehead on the floor.
Wall Headstand at 45°
Engage your core with hips in a posterior pelvic tilt. Place your arms next to your ears and keep your elbows fully extended.