Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesCALISTHENICS
Jumping Jack
Start standing with feet together and arms at sides. Jump, spreading legs while raising arms overhead. Keep core engaged and movement smooth and rhythmic.
High Knees
Run in place raising knees alternately as high as possible, ideally up to hip height. Keep torso upright, core engaged, with natural arm swings.
Burpee
Depress and abduct scapulae, keep elbows locked and core engaged in the push-up position. Hips in posterior tilt. Finish with an explosive jump as you rise.
Side Hollow Body Hold
Lie on your side with body extended. Lift feet and torso off the floor, balancing on your hip. Core engaged, legs together, body forming a laterally sustained curved line.
Dynamic Side Plank
Strengthens the obliques, glutes, and core stabilizing muscles, improving lateral control and endurance.
Dynamic High Side Plank
Start in a proper high side plank with arm extended. Perform controlled hip lifts through full range of motion without losing body alignment.
Plank
Hips in posterior pelvic tilt, abs and glutes engaged. Torso parallel to the floor. Scapulae depressed and abducted, elbows directly under shoulders.
Superman
Engage the deep muscles of your back and glutes. Extend arms alongside ears. Keep legs together and straight.
Back Swing
Start in a hollow body position. Perform dynamic alternating swings with feet and upper body. Movement should be fluid with core engaged and full body control.
Abdominal Swing
Engage deep back muscles and glutes. Arms extended alongside ears, legs together. Perform dynamic heel pushes and torso lifts alternately to generate the swing.
Negative Dragon Flag
Grip the bar or bench with a pronated grip (palms facing down) at shoulder width.
Step Ups
Bend knee to 90° when placing foot on elevated surface. Keep knee stable and aligned. Step up with control until leg is fully extended, then lower with control.
Bulgarian Squat
Both feet and hips facing forward. Front knee aligned over ankle. Back straight, torso upright, focus on balance throughout the movement.
Elevated Chair Dips
Hands on the edge of a chair shoulder-width apart, heels on another elevated surface. Lower body by bending elbows to 90°, then push back up.
Scapular Pulls
Excellent for developing scapular strength, improving shoulder stability, and preparing the body for full pull-ups.
Lower Trap Lifts
Start in a kneeling support position with your torso parallel to the floor.
Upper Back Mobilization with Weights
Hold a broomstick or light bar with a shoulder-width grip.
Create the Correct Line on the Floor
To perform a handstand correctly, you must first create a proper body line from the floor.
Chest Push Out in Handstand
To perform the handstand chest push against the wall, make sure to keep your elbows fully locked.
Frog Stand with Bent Arms
Depress and abduct your scapulae (shoulders down and out) during execution.