Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesCALISTHENICS
Knee Push-Ups on Parallel Bars
To perform knee push-ups, place your hands shoulder-width apart.
Elevated Feet Push-Ups
Place your hands shoulder-width apart. Rest your legs on a box.
Hanging Leg Raises on Swedish Bars – Legs Open
Lean forward and grab the Swedish bar with an overhand grip.
Hanging Leg Raises on Swedish Bars – Legs Together
From here, perform a gradual rolling movement with a rounded back.
Lever on Wall Bars with Alternating Legs
Grab the wall bars with an overhand grip and engage your shoulders.
Side Lever in Tuck
When performing the side lever in tuck, your torso and hips should be facing the wall bars.
Inverted Hang
To perform the inverted hang, you can kick up or climb the wall bars.
Forward Push-Up with Resistance Band
This exercise prepares your arms and shoulders for the plank.
Forward Push-Up with Resistance Band in Hollow Body
Place the band under your glutes when performing the forward push-up in hollow body position.
Forward Push-Up with Dumbbells in Hollow Body
You can perform forward push-ups in hollow body position using dumbbells.
One-Arm Scapula Push-Up
Begin the one-arm scapula push-up in a straddle push-up position.
Shoulder Position
This shoulder position corresponds to the correct scapular placement for the back lever and the plank.
Forward Lean
In the forward lean position, depress and abduct the scapulae.
Forward Leans
When performing forward leans, depress and abduct the scapulae.
Forward Lean with Elevated Legs
Place your legs on an elevated surface at shoulder height before starting this exercise.
Knee Rotations
To warm up the hip joint, perform knee rotations on all fours.
Horse Position
Stand with your legs apart to start this exercise.
Lateral Push-Ups with Weight
Stand upright to start lateral push-ups with weight.
Tuck Rotation Over the Back
To start this exercise, lie down and lift your legs.
Hip Rotations with Straight Knees
Perform this exercise to strengthen the core, focusing on the rotator muscles.