Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesCALISTHENICS
Active One-Hand Hang
Grab the bar with an overhand grip (palms facing forward).
Negative Archer Pull-Ups
Grab the bar with an overhand grip (palms facing forward).
Wide Squat with Weight
Stand with a wide stance to begin this exercise.
Squat – 1st Progression
Stand with your feet parallel and shoulder-width apart.
Ring Squat
When performing the squat, stand with your feet parallel and shoulder-width apart.
Jump Squat
Stand with your feet parallel and shoulder-width apart.
Squat – 2nd Progression
Stand with your feet parallel and shoulder-width apart.
Assisted Full Squat
When performing the pistol squat, make sure your foot, knee, and hip are pointing forward.
Assisted Jumping Lunges
When performing jumping lunges, make sure your feet and hips are facing forward.
Jumping Lunges
When performing jumping lunges, make sure your feet and hips are facing forward.
Assisted Reverse Lunge with Crossover
When performing the reverse lunge with crossover, make sure your foot and hips are facing forward.
Shoulder Position in the Back Lever
To correctly perform the back lever, you need to depress and abduct your scapulae.
Back Lever in Tuck Position
Begin the tuck back lever with a supinated grip at shoulder width.
False Grip on the Rings
When performing the false grip on the rings, they should rest between your index finger and thumb.
False Grip – 1st Step
Hold this position for 3 sets of 30 seconds with each hand before moving on to the next progression.
False Grip – 2nd Step
Hold this position for 3 sets of 30 seconds before moving on to the next progression.
Assisted Muscle-Up with Box
Place a box under the rings or bar to support yourself.
Muscle-Up with Resistance Band
To perform the muscle-up with a resistance band on the bar, place the band under the sole of your foot.
Russian Push-Ups
Get into a high plank position with your hands placed on the floor.
Diamond Push-Ups
Before starting diamond push-ups, form a diamond shape with your hands.