Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesCALISTHENICS
Front Lever with Elastic Band
Pronated grip at shoulder width. Band on lower back. Elbows locked. Depress and adduct scapulae. Torso, legs, and feet firm and straight.
One-Leg-Extended Front Lever
Pronated grip at shoulder width. Elbows locked. Depress and adduct scapulae. Torso firm and straight. One leg extended in line with body, the other bent with foot next to knee.
Bent-Knee Front Lever
Pronated grip at shoulder width. Elbows locked. Depress and adduct scapulae. Torso firm and straight. Legs together, knees bent to 90°.
Bent-Knee Straddle Front Lever
Pronated grip at shoulder width. Elbows locked. Depress and adduct scapulae. Torso firm and straight, straddle wide. Knees bent to 90°.
Leg Extensions from Bent-Knee Straddle Front Lever
Pronated grip at shoulder width. Elbows locked. Depress and adduct scapulae. Torso firm and straight, straddle wide, knees at 90°. Perform controlled knee extensions.
Pulls to Candle
Pronated grip at shoulder width. Pull with lats and adduct scapulae. Hips initiate the movement. Lift body to candle position with body straight. Elbows locked. Legs, feet, and torso straight and tight.
Candle on Parallel Bars
Hands aligned. Keep torso and legs straight and tight. Maintain balance using your shoulders!
Compression at the Wall Bars in Supine Position
Keep elbows locked. Legs in straddle position and straight. Achieve maximum compression. Engage core and roll gradually with back rounded.
Archer Chin-Ups
Wide mixed grip. Perform chin-up with supinated arm through full range of motion. Other arm assists while staying straight. Core and legs tight.
Fingers Assisted Chin-Ups
Mixed grip. Chin-up focusing on supinated arm. Assist with 4/3/2/1 fingers of the other hand in pronated grip. Core and legs tight.
One-Arm Chin-Up with Elbow Grip
Hold bar with one hand in supinated grip. Perform chin-up with assistance from other arm placed over your elbow. Core and legs tight.
Negative One-Arm Chin-Up
Supinated grip. Perform regular chin-up then release one hand. Slow and controlled negative of at least 5 seconds. Core and legs tight.
Negative Archer Pull-Ups
Pronated grip. Perform regular pull-up, extend one arm and perform slow, controlled negative with the other. Minimal assistance from extended arm. Core and legs tight.
Archer Pull-Ups
Wide pronated grip. Perform pull-up with one arm through full range of motion. Other arm assists while staying straight. Core and legs tight.
Fingers Assisted Pull-Ups
Pronated grip. Pull-up focusing on one arm through full range of motion. Assist with 4/3/2/1 fingers of the other hand. Core and legs tight.
Negative One-Arm Pull-Up
Pronated grip. Perform regular pull-up then release one hand. Slow and controlled negative of at least 5 seconds. Core and legs tight.
In and Out Rings Push-Ups
Scapulae depressed and abducted, elbows locked, core and glutes engaged, hips in posterior tilt. Bend arms close to torso. At the lowest point, extend then bend one arm. Do not let hips sink!
Rings Archer Push-Up Negatives
Scapulae depressed and abducted, elbows locked, core and glutes engaged, hips in posterior tilt. Lower body with one arm bending and the other straight. Concentric phase with both arms. Do not let hips sink!
Rings Archer Push-Ups
Scapulae depressed and abducted, elbows locked, core and glutes engaged, hips in posterior tilt. Push-ups with one arm bending close to torso and the other staying straight. Do not let hips sink!
Standing Rings Fly
Scapulae depressed and abducted, elbows locked, core and glutes engaged, hips in posterior tilt. Perform opening movement in line with chest with elbows locked. Lower only as far as you can with proper form. Do not let hips sink!