Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesCALISTHENICS
Legs Assisted Support Position on Rings
Depress your shoulder blades, keep elbows locked, and engage your core. Hold while legs provide slight assistance. Turn rings 45° outward if possible.
Assisted Support Position with Leg Switches on Rings
Depress your shoulder blades, keep elbows locked, and engage your core. Perform leg switches while maintaining support. Turn rings 45° outward if possible.
Legs Assisted Dips on Rings
Depress your shoulder blades, keep elbows locked, and engage your core. Bend arms close to body through full range of motion while legs provide slight assistance.
Assisted Pull-Ups on Rings
Begin in a passive hang. Depress your shoulder blades, bend arms close to body, and rotate hands into a supinated grip. Perform through full range of motion with core tight.
Pull-Ups with Elastic Band on Rings
Place the resistance band under your hands and the top of your foot or shin. Depress shoulder blades, bend arms close to body, rotate to supinated grip. Full range of motion, core tight.
Dynamic Single-Leg Plank on Rings
Depress and abduct shoulder blades, keep elbows locked, engage abs and glutes. Hips in posterior tilt. Perform alternating leg lifts slowly and with control without rotating hips.
Static Single-Leg Plank on Rings
Depress and abduct shoulder blades, keep elbows locked, engage abs and glutes. Hips in posterior tilt. Lift one foot without rotating hips.
Tuck Hip Flexion
Depress and abduct shoulder blades, keep elbows locked, engage abs and glutes. Hips in posterior tilt. Perform dynamic controlled knee lifts into tuck without raising hips.
Pike Hip Flexion
Depress and abduct shoulder blades, keep elbows locked, engage abs and glutes. Hips in posterior tilt. Perform dynamic controlled hip lifts with legs straight. Head moves between shoulders.
Mountain Climber on Rings
Depress and abduct shoulder blades, keep elbows locked, engage abs and glutes. Perform dynamic, controlled, alternating knee drives toward chest without rotating hips.
Half Bridge on Rings
Lie on your back. Place feet in the straps with legs bent. Lift hips while focusing on your glutes. Hold!
Dynamic Half Bridge on Rings
Lie on your back. Place feet in the straps with legs bent. Perform dynamic controlled hip lifts, focusing on your glutes.
Elevated Reverse Plank
Sit with legs extended, hands behind you with fingers toward feet. Place heels on an elevated surface. Extend arms, shoulders depressed and open, body aligned from shoulders to feet. Engage glutes, core, and legs.
Reverse Plank Dips
Place hands under shoulders with fingers pointing toward feet. Keep body straight, glutes and core engaged. Bend elbows to lower in a controlled movement, then extend to return.
Hanging Tuck Leg Raises on Rings
Start in a passive hang. Engage your core and maintain a posterior pelvic tilt. Lift knees toward chest in a controlled movement.
Hanging Half Leg Raises on Rings
Start in a passive hang with legs straight. Lift legs halfway up until the hip angle reaches 90° of flexion.
Squat – 1st Progression
Stand with feet shoulder-width apart and parallel. Keep back straight throughout full range of motion. Heels on ground, calves touch hamstrings at bottom. Tilt hips into retroversion on the way up.
Squat – 2nd Progression
Stand with feet shoulder-width apart and parallel. Keep back straight throughout full range of motion. Heels on ground, calves touch hamstrings at bottom. Tilt hips into retroversion on the way up.
Squat with Rings
Stand with feet shoulder-width apart and parallel. Keep back straight throughout full range of motion. Heels on ground, calves touch hamstrings at bottom. Tilt hips into retroversion on the way up.
Biceps Curls with Rings
Use a supine grip with arms parallel. Perform concentrated arm flexions focusing on biceps contraction. The lower your body, the more challenging the exercise.