Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesCALISTHENICS
Cobra Position
Start face down with hands at chest level. Keep glutes and lower back engaged. Lower down and retract your shoulders.
Isometric Glute Bridge
Start with a passive hang, elbows locked, core and glutes tight. Depress and adduct your shoulder blades and bend your arms close to your body. Do not let your hips drop.
Bent Legs Narrow Inverted Rows
Start in a squat position with your hands placed on the floor in front of you.
Bent Legs Wide Inverted Rows
Start with a passive hang, elbows locked, core and glutes tight. Depress and adduct your shoulder blades and bend your arms wide. Arms and torso should form a 90° angle at the top. Do not let your hips drop.
Hanging L-Sit
Depress your shoulder blades and engage your core. Bend your hips and torso to form a 90° angle. Keep your legs and feet straight and firm.
Candle on the Bar
Grip the bar with a pronated shoulder-width grip. Depress and adduct your shoulder blades. Keep arms straight, torso firm and aligned, hips in posterior tilt. Legs and feet straight and firm.
Pike to Candle on the Bar
Grip the bar with a pronated shoulder-width grip. Start in a correct candle position, then lower your hips with feet close to the bar, and push back into candle. Keep legs close to bar throughout.
Ice Cream Maker with Elastic Band
Grip the bar with a pronated shoulder-width grip. Place the resistance band under your feet. Perform a pull-up then lean back with body straight while extending your arms.
Front Lever Negatives
Grip the bar with a pronated shoulder-width grip. Depress and adduct your shoulder blades. Keep arms, torso straight and firm, elbows locked, hips in posterior tilt. Perform a slow and controlled descent with body fully aligned.
Front Lever Pulls
Pull using your lats and adduct your shoulder blades. Hips initiate the movement. Rise to horizontal position and hold for one second. Keep elbows locked and hips in posterior tilt.
Tuck Front Lever
Grip with a pronated shoulder-width grip. Keep elbows locked. Depress and adduct shoulder blades. Core tight, back rounded. Legs in tuck position (flexed toward chest).
Advanced Tuck Front Lever with Elastic Band
Grip with a pronated shoulder-width grip. Keep elbows locked. Depress and adduct shoulder blades. Core tight, back rounded. Legs in tuck position (flexed toward chest).
Advanced Tuck Front Lever
Grip with a pronated shoulder-width grip. Keep elbows locked. Depress and adduct shoulder blades. Core tight, back straight. Hips and knees flexed at 90°.
Straddle Front Lever with Elastic Band
Grip with a pronated shoulder-width grip. Keep elbows locked. Depress and adduct shoulder blades. Torso, legs, and feet firm and straight. Place band on lower back. Open legs wide in straddle.
Straddle Dragon Flag Negatives
Grip with a pronated shoulder-width grip. Bend your arms. Keep torso firm and straight, hips in posterior tilt. Straddle wide, legs and feet straight. Perform negatives slowly and with control.
Dragon Flag Negatives
Grip with a pronated shoulder-width grip. Bend your arms. Keep torso firm and straight, hips in posterior tilt. Legs and feet straight. Perform negatives slowly and with control.
Straddle Dragon Flag
Grip with a pronated shoulder-width grip. Bend your arms. Keep torso firm and straight, hips in posterior tilt. Straddle wide, legs and feet straight. Initiate the pull with your hips.
Half-Extended-Leg Dragon Flag
Grip with a pronated shoulder-width grip. Bend your arms. Keep torso firm and straight, hips in posterior tilt. One leg aligned with body, the other bent with foot resting on the knee. Initiate with hips.
Dragon Flag
Grip with a pronated shoulder-width grip. Bend your arms. Keep torso firm and straight, hips in posterior tilt. Legs and feet straight. Initiate the pull with your hips.
Dragon Flag with Front Body Support
Grip with a pronated shoulder-width grip with arms in front of your body. Keep torso firm and straight, hips in posterior tilt. Legs and feet straight. Initiate the pull with your hips.