Exercises
Muscle-Up Transition
Adjust the height of the rings so they are in about your chest height. Position yourself hanging...
Narrow handstand
Master the Narrow Handstand in calisthenics by beginning with a condensed hand position. Initiate t...
Narrow muscle up
The Narrow Muscle-Up is an advanced variation where hands are positioned closer than shoulder-width...
Narrow pull ups
Engage in Narrow Pull-Ups to target your upper back, arms, and shoulders. Grip the pull-up bar with...
Negative handstand push up
Execute the Negative Handstand Push-Up for advanced shoulder and triceps strength. Initiate the mov...
Negative handstand push up hold
Engage in the Negative Handstand Push-Up Hold in calisthenics. Starting from the handstand position...
Negative Knee Push Up
Start from a kneeling push up position, feet together, hands about shoulder width apart. Engage you...
Negative Push Up
Set up from a kneeling position, feet together, hands about shoulder width apart. Engage your core ...
Negative Skin The Cat
Lower the rings so they are about the waist height. Grab the with your arms behind you and in a rev...
Negative Skin the Cat to Tuck Invert Hold
Lower the rings so they are about the waist height. Grab the with your arms behind you and in a rev...
Negative straight bar dips
Begin by standing next to a single parallel bar. Jump up to the top position of the dip, then slowl...
Nordic Curls
Lock your feet in a hamstring machine, behind the bars or with some heavy weight put on them. Keep ...
One arm dead hang
For the one-arm dead hang, grab the pull-up bar with one hand and let your body hang freely, keepin...
One Arm Hanging Leg Raise
Hang down from a pull-up bar with only one hand. Place feet together and raise your feet up to t...
One Arm L-Sit Hang
Start by hanging in a pull-up bar with your arms a bit wider than your shoulders. Raise your leg...
One Arm Plank
Begin in a push up position, but with your feet apart (the closer your feet are together, the less ...
One Arm Pull-Up
Hang from a bar with a pronated (palms facing away) grip with one hand. Pull up and raise your b...
One Arm Pull Up Band Assisted
Adjust the difficulty with hand position and strength of the resistance band. The further the assis...
One Arm Push Up
Take a push up position, but with your feet apart (the closer your feet are together, the more chal...
One Arm Ring Bicep Curl
Start by standing tall with arms extended in front and above you grasping a gymnastic ring with one...