Grab the bar with an overhand grip (palms facing forward).
Recommended sets: 3
Recommended reps: 5–10 repetitions and/or 10–30 seconds.
Grab the bar with an overhand grip (palms facing forward).
Recommended sets: 3
Recommended reps: 3–6
To begin this exercise, stand with a wide stance.
Recommended sets: 3
Recommended reps: 10–15
In the first squat progression, stand with your feet parallel and shoulder-width apart.
Recommended sets: 3
Recommended reps: 10–30
When performing the squat, stand with your feet parallel and shoulder-width apart.
Recommended sets: 3
Recommended reps: 10–30
Stand with your feet parallel and shoulder-width apart.
Recommended sets: 3–5
Recommended reps: 10–30
In the second squat progression, stand with your feet parallel and shoulder-width apart.
Recommended sets: 3
Recommended reps: 10–30
When performing the pistol squat, make sure your foot, knee, and hip are pointing forward.
Recommended sets: 3
Recommended reps: 10–30
When performing jumping lunges, make sure your feet and hips are facing forward.
Recommended sets: 3
Recommended reps: 3–5
When performing jumping lunges, make sure your feet and hips are facing forward.
Recommended sets: 3
Recommended reps: 10–30
When performing the reverse lunge with crossover, make sure your foot and hips are facing forward.
Recommended sets: 3
Recommended reps: 10–30
To correctly perform the back lever, you need to depress and abduct your scapulae.
Recommended sets: 3–5
Recommended reps: 3 to 5
Begin the tuck back lever with a supinated grip at shoulder width.
Recommended sets: 3
Recommended reps: Hold for 30 seconds
When performing the false grip on the rings, they should rest between your index finger and thumb.
Recommended sets: 3
Recommended reps: 3 to 5
Hold this position for 3 sets of 30 seconds with each hand before moving on to the next progression.
Recommended sets: 3
Recommended reps: Hold for 30 seconds
Hold this position for 3 sets of 30 seconds before moving on to the next progression.
Recommended sets: 3
Recommended reps: Hold for 30 seconds
Place a box under the rings or bar to support yourself.
Recommended sets: 3–5
Recommended reps: 5–8
To perform the muscle-up with a resistance band on the bar, place the band under the sole of your foot.
Recommended sets: 3
Recommended reps: 5–10
Get into a high plank position with your hands placed on the floor.
Recommended sets: 3
Recommended reps: 8–12
Before starting diamond push-ups, form a diamond shape with your hands.
Recommended sets: 3
Recommended reps: 10