Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesCALISTHENICS
Legs
Weighted Cossack Squat
Wide stance with feet pointing outward. Hold weight at chest. Knee moves toward pinky toe, back straight. Heels on ground, calf touches hamstrings at bottom. Passive leg's knee points upward.
Step Up Squats
Squat Jumps
Keep heels on ground while lowering, back straight. Jump as high as possible explosively and control the landing.
Side Squat Jumps
Keep heels on ground while lowering, back straight. Jump as high as possible to the side explosively and control the landing.
Push-Ups
Weighted Push-Ups
Scapulae depressed and abducted, elbows locked, core and glutes engaged, hips in posterior tilt. Perform regular push-ups bending arms close to torso. Do not let hips sag!
Dragon Flag