Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesCALISTHENICS
Bail Out of Handstand
Before practicing the freestanding handstand, you should learn how to safely exit (bail out). You can exit to either side.
Kick to Handstand Against the Wall
Place your hands on the floor shoulder-width apart and kick with your heel to enter the handstand against the wall.
Elbow Balance
Before starting the Elbow Lever, improve arm positioning. Round your back and place your elbows correctly over the hip bones (iliac crests).
45° Push-Ups
Start with scapulae depressed and abducted, elbows locked, core and glutes engaged. Hips should remain in a posterior pelvic tilt.
Wall Push-Ups
Start with scapulae depressed and abducted, elbows locked, core and glutes engaged. Hips should remain in a posterior pelvic tilt.
Inverted Row at 20° with Close Grip
Start in a passive hang with elbows fully extended and core engaged. Depress and squeeze your scapulae before beginning the pull.
Band-Assisted Pull-Ups
Place the band under your feet or shins. Start the exercise in a passive hang.
Leg-Assisted Pull-Ups
Start in a passive hang. Depress your scapulae, engage your core, and bend your arms close to your torso. Use your legs only as needed. Your chest should touch the bar.
Jumping Negative Pull-Ups
Start from a bent-arm hang with your chest touching the bar and core fully engaged. Lower yourself slowly and with control until you reach a passive hang.
Bent-Arm Hang Pull-Up
Depress your scapulae and ensure your chest touches the bar. Keep your core engaged and body firm throughout the hold at the top.
Regular Dips
Keep your shoulders depressed. Push with arms parallel and maintain your torso vertical throughout. Perform through a full range of motion.
Negative Dips
From the support position, lower yourself slowly and with control, keeping arms parallel. Maintain torso vertical throughout and use full range of motion.
Band-Assisted Dips
Place your feet or shins on the band for assistance. Keep shoulders depressed and push upward with arms parallel, torso vertical throughout.
Box-Assisted Dips
With legs supported on a box, keep shoulders depressed. Push with arms parallel and keep torso completely vertical through full range of motion.
Box Dips
Place hands on the edge of the box shoulder-width apart. Keep shoulders depressed and push with arms parallel. Torso remains vertical throughout.
V-Sit Abs
Start in a hollow body position. Flex your hips and lift your torso dynamically, keeping legs and feet extended and firm. Arms follow the movement forward aligned with torso.
Tuck Crunches
Start in a hollow body position. Lift your knees and torso dynamically toward each other. Arms follow forward, aligned with torso.
Hanging Leg Raises
Start from a passive hang. Lift your legs keeping them extended and under control. Keep them firm and engaged throughout the movement.
Ab Crunches
Lie on your back with knees bent. Engage your core and lift your shoulders off the floor, keeping your gaze toward the ceiling. Lower slowly with control.
Oblique Crunches
Lie on your back with knees bent. Twist your torso as you lift, bringing your shoulder toward the opposite knee. The contraction should come from your abs, not your neck.