Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesCALISTHENICS
Tuck Straddle L-Sit on Rings
Depress and abduct scapulae, elbows locked, back rounded. Rings in front of body. Legs in tuck straddle position with knees lifted.
Static Rear Push-Up Position on Rings
Depress and adduct scapulae, elbows locked, core and glutes engaged, legs straight. Chest and hips elevated. Hold!
Atomic Push-Ups
Scapulae depressed and abducted, elbows locked, core and glutes engaged, hips in posterior tilt. Perform dynamic knee lifts into tuck without raising hips, then complete a controlled regular push-up. Do not let hips sink!
Atomic Pike Handstand Push-Ups
Scapulae depressed and abducted, elbows locked, core and glutes engaged, hips in posterior tilt. Perform dynamic hip lifts with straight legs, then complete a controlled regular push-up. Do not let hips sink!
Combined Atomic Push-Ups
Scapulae depressed and abducted, elbows locked, core and glutes engaged, hips in posterior tilt. Perform dynamic hip raises with straight legs, do a pike handstand push-up, lower hips, then do a regular push-up. Do not let hips sink!
Paused Push-Ups
Scapulae depressed and abducted, elbows locked, core and glutes tight, pelvis in posterior tilt. Pause for 1 second at four points during each rep: halfway down, lowest point, halfway up, and top. Pay attention to proper form.
45° One-Arm Push-Ups
Legs in wide stance. Passive arm stays close to body. Active scapula depressed and abducted. Elbow locked, bend arm close to body.
Pike Handstand Push-Ups on Rings
Rings parallel at shoulder width. Elevate scapulae, push rings from shoulders. Legs straight, close hip angle as much as possible. Perform push-ups with arms parallel through full range of motion.
Elevated Pike Handstand Push-Ups on Rings
Start on a box with rings parallel at shoulder width. Elevate scapulae, push rings from shoulders, legs straight. Torso-to-legs angle at 90°. Perform push-ups with arms parallel through full range of motion.
Tuck Pike Pull-Ups
Start with proper tuck pike on the rings. Perform controlled pull-ups with rings parallel while maintaining the tuck position.
Pike Pull-Ups
Start with proper pike on the rings. Perform controlled pull-ups with rings parallel while maintaining pike position.
Candle Pull-Ups
Start with proper candle on the rings. Perform controlled pull-ups with rings parallel while maintaining straight candle position. Eyes on your body, balance with shoulders and core.
Tuck L-Sit Pull-Ups on Rings
Start in passive hang. Raise knees together (thighs and torso at least 90°). Depress scapulae and bend arms close to body through full range. Supinated grip.
Swing Pull-Up from Tuck Pike
Perform proper tuck pike on rings. Lower hips while lifting into tuck bent-arm hang. Extend arms and raise hips to return to tuck pike.
Pike to Candle Pull-Up on Rings
From hanging position, lift legs to pike. Continue pulling arms until hips are over shoulders in straight inverted position (candle). Core tight for 1 second, then lower slowly with control.
Behind the Back Biceps Curls
Scapulae depressed and abducted. Arms straight and parallel behind body. Abs and glutes engaged. Perform controlled pull-ups to shoulder level through full range. Do not let hips sag!
Upper End-Point Hold
Hold the ring with a supinated grip. Bend arm through full range of motion. Core and legs tight.
Negative Archer Chin-Ups
Perform regular chin-up through full range. Extend one arm and perform negative phase with the other slowly and with control. Minimal assistance from extended arm. Core and legs tight.
Paused Inverted Rows
Start from passive hang, elbows locked, core and glutes engaged. Depress and adduct scapulae, bend arms close to body. Pause 1 second at midpoint of both concentric and eccentric phases. Body straight, do not let hips sag.
One-Arm Inverted Rows
Start from passive hang, elbow locked, core and glutes engaged. Passive arm parallel to active arm. Depress and adduct active scapula, bend arm close to body while reaching forward with passive arm. Controlled reps. Do not let hips sag.