Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesCALISTHENICS
Pike and Straddle Leg Raises
These movements are the first compression drills you need to master in order to progress toward the handstand press entry (press to handstand).
Forward Leans from Squat to Straddle
When performing forward leans from the squat position, place your hands on the floor shoulder-width apart.
Leaning Forward from Standing
From a standing position, place your hands on the floor shoulder-width apart.
Forward Lean with Leg Lift
When performing the forward lean with leg lift, make sure to keep your elbows fully locked and your legs straight.
Headstand from Straddle
To perform the headstand entry from straddle, keep your legs fully extended at all times.
Headstand with Legs Together
In the headstand entry with legs together, make sure to keep your legs fully extended throughout the entire movement.
Shoulder Turn
Great exercise for warming up and improving shoulder mobility.
S-Shaped Arm Switch
Excellent warm-up exercise that works scapular mobility through medial and lateral rotations.
Shoulder Dislocations with Resistance Band
Improve your shoulder mobility with this exercise.
Shoulder Dislocations with Bar
You can also perform shoulder dislocations using a broomstick.
Lateral Rotation in Lying Position
This exercise is the first step to strengthening the rotator cuff, a key group of muscles responsible for shoulder stability and overall shoulder health.
Cuban Rotation with PVC Pipe
Excellent exercise for strengthening the rotator cuff, essential for maintaining shoulder stability and proper function.
Scapular Adduction and Rotator Cuff Strengthening
A variation of the Cuban rotation that includes conscious scapular activation through adduction (bringing the shoulder blades together).
One-Arm Scapular Depression in Hang
Your goal is to align both shoulder blades at the level of the highest point of the movement.
Jefferson Curls
You can perform the variation with legs together or in a straddle position, but in both cases it is essential that the legs remain completely straight.
Spinal Extension
Lie face down and begin to arch your back gradually while lifting your chin upward.
Backbends
Lift your chin, depress and retract your shoulder blades, and begin to arch your back progressively.
Core Activation Against the Wall
Stand against a wall with your knees slightly bent.
Spinal Wave Against the Wall
The goal is to mobilize the vertebrae one by one with control and body awareness.
Hip Circles and Leg Rotations
This exercise is part of joint mobility routines.