Perform this exercise to strengthen your legs and glutes.
Recommended sets: 3
Recommended repetitions: 10-15
Perform this exercise to strengthen your core, focusing on the rotators.
Recommended sets: 3
Recommended repetitions: 10-15
Perform this exercise to strengthen your legs and glutes while mobilizing your hips, knees, and ankles.
Recommended sets: 3
Recommended repetitions: 10-15
Perform this exercise to stabilize your scapulas in depression.
Recommended sets: 3
Recommended repetitions: 10-15
Perform this exercise to strengthen the hip flexors. This is the first progression.
Recommended sets: 3
Recommended repetitions: 15, then hold each leg raised for 15 seconds before moving to the next progression.
Perform this exercise to stabilize your scapulas while hanging with arms extended.
Recommended sets: 3
Recommended repetitions: 10-15
Keep your elbows extended and perform the movements through a full range of motion.
Recommended sets: 3
Recommended repetitions: 10-30
Depress and abduct your scapulas, keeping your shoulders aligned over your elbows.
Recommended sets: 3
Recommended repetitions: 10-20
Keep your arms, legs, and torso aligned. Do not allow your hips to rotate outward!
Recommended sets: 3
Recommended repetitions: 30 to 60 seconds
Start in a knee-supported push-up position. Depress and abduct your scapulas. Make sure to keep your elbows fully extended.
Recommended sets: 3
Recommended repetitions: 10-15
Perform this exercise to strengthen the front deltoids and stabilize the shoulders.
Recommended sets: 3
Recommended repetitions: 10-15
Perform this exercise to strengthen the front deltoids and stabilize the shoulders. Keep your elbows fully extended throughout the movement.
Recommended sets: 3
Recommended repetitions: 10-15
Perform this exercise to stabilize your shoulders in the overhead position. Keep your elbows fully extended throughout the entire movement.
Recommended sets: 3
Recommended repetitions: 10-15
Perform this exercise to strengthen the rear part of the deltoids (posterior deltoids) and stabilize the shoulders. Keep your elbows fully extended throughout the entire movement.
Recommended sets: 3
Recommended repetitions: 10-15
While performing lateral raises, make sure the resistance band is positioned behind your body.
Recommended sets: 3
Recommended repetitions: 10-15
Perform this exercise to strengthen your core, focusing on the deep muscles of the back.
Recommended sets: 3
Recommended repetitions: 10-15
Perform this exercise to strengthen your core, focusing on the rotator muscles.
Recommended sets: 3
Recommended repetitions: 10-15
Place your hands on the floor shoulder-width apart. Form a triangle with your two hands and your head, with the head being the top point of the triangle. Rest on the top of your forehead.
Recommended sets: 3
Recommended duration: 30 seconds
To perform the tripod headstand, place your hands on the floor shoulder-width apart. Form a triangle with your two hands and your head, with the head being the top point of the triangle. Rest the top of your forehead on the floor.
Recommended sets: 3
Recommended duration: 30 seconds
To perform the 45-degree handstand against the wall, engage your core. Your hips should be in a posterior pelvic tilt. Place your arms next to your ears and make sure to keep your elbows fully extended.
Recommended sets: 3
Recommended duration: 30 seconds