Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesCALISTHENICS
Knee Press-Outs in a Deep Squat
Make sure to extend your arms only as far as your hips allow, maintaining control of the movement.
Knee Circles
Performing these movements progressively and with control is very beneficial for strengthening the knee joint and preventing injuries.
Creating the Correct Line on the Floor
During this exercise, the knees deliberately move inward and outward as you perform the squat.
Forward Lean Walk
Drive your knees forward in line with your toes while keeping your heels in contact with the ground at all times.
Plantar Flexion Stretch
Keep your elbows fully locked and your legs straight throughout the movement.
Forward & Backward Rocking + Heel and Instep Walking
Focused on foot stabilization and mobility.
Lateral Rocking + Walking on Outer and Inner Edges
Trains foot and ankle stabilization through controlled side-to-side rocking.
Ankle Mobilization with Isolations
Perform ankle flexion and extension through the full range of motion, keeping the leg fully engaged and extended.
Leg Circles in Extension
During leg circles, keep both knees fully extended and your torso upright.
Ankle Mobilization with Stick
Make sure your foot points forward at all times during ankle mobilization with a stick.
Foam Rolling
Use this technique to release tension in your calves.
Diagonal Stretch – First Step
Start in a crossed-kneeling position (one knee forward and the other back, similar to a low lunge).
Diagonal Stretch – Second Step
Start from a low lunge or deep lunge position for this second progression of the diagonal stretch.
Seated Straddle Leg Lifts – 1st Progression
Begin with alternating repetitions (switching legs).
Seated Straddle Leg Lifts – 2nd Progression
Sit with legs in a straddle position and place your hands between your legs for support, as close to center as your flexibility allows.
Rolls
Start in a prone support position with hands placed at shoulder width and scapulae depressed (active and pulled downward).
Pike Handstand Push-Up
Place your hands shoulder-width apart with fingers pointing forward to begin pike push-ups in a handstand position.
Pike Handstand Push-Up on Box
Place your hands shoulder-width apart with fingers pointing forward to perform pike push-ups on a box.
Negative Inverted Push-Ups on the Wall
Kick up into a handstand with your stomach facing the wall.
Assisted Handstand Push-Ups on the Wall
Kick up into a handstand with your stomach facing away from the wall.