Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesCALISTHENICS
Warm Up
Do this routine for a quick and effective warm-up! Follow the instructions in the video!
Wrist Mobilization
Use this routine to mobilize your wrists! Perform 5 to 15 circles in each direction, depending on the tension in your forearms.
Palm Pulses
Do this exercise to strengthen the wrist and forearm flexor muscles!
Finger Pulses
Do this exercise to strengthen the fingers and the wrist and forearm flexor muscles.
Steel Fist
Do this exercise to strengthen the wrist and forearm extensor muscles.
Fist Punch Drive
Do this exercise to strengthen your forearms.
Elbow Flexions
Do this exercise to strengthen your elbows and triceps!
Bicep Curls with Resistance Band
Do this exercise to strengthen your elbows and biceps!
Scapula Mobilization
Do this exercise to mobilize your scapulas and shoulders!
Scapula Push-Ups
Do this exercise to stabilize your scapulas with protractions!
Scapula Push-Up Hold
Perform this exercise to stabilize your scapulas with a protraction hold.
Reverse Plank Hold
Strengthen and stabilize your scapulas by maintaining retraction. Hold the position and engage your back.
Hollow Body Position
Perform this exercise to strengthen your core, focusing on the abdominal muscles.
Hold Glute Bridge
Perform this exercise to strengthen the lower back and glutes with a static hold.
Band Row to Chest
Perform this exercise to strengthen your core and back.
Side Plank Isometric
Perform this exercise to strengthen your core, focusing on the obliques.
Dynamic Plank with Knee Tucks
Strengthen and stabilize your core with dynamic knee tucks in a plank.
Dynamic Hip Lifts
Strengthen your lower back and enhance your glutes with this functional exercise.
Plank with Cross Touch
Perform this exercise to improve the stability of your core.
Squats
Perform this exercise to strengthen your legs and glutes.