Exercises
Dragon Shoulder Flag
Set up with the pole on the same side as your strongest arm. Position yourself with the pole agains...
Dragon Tucks
Lay on your back, with your hands anchored behind your head. Start with your legs bent and knees di...
Elbow and Shoulder Warm Up
Kneel on the floor, place your hands down, wide apart, and fingers pointing out to the sides. T...
Elbow Circles
Stand with your feet slightly apart. Put your hands on your shoulders. Your elbows should be at ...
Elevated Butchers Block Hold
Sit down on your knees with a box in front of you. Put your elbows on the box and move your legs ba...
Elevated Pike Hold
Begin in a handstand position with hands on the floor. Lift your legs into a pike position, formin...
Elevated Pike Hold Against Wall
Begin facing away from the wall, hands on the floor, and your back against the wall. Walk your feet...
Elevated Ring RTO Push Up
Adjust the height of the rings appropriate for your fitness level (the lower the rings the more dif...
Elevated Scapula Pike Push Up
Start in a plank position with your feet elevated on a surface, such as parallettes or an elevated ...
Explosive pull ups
Engage in Explosive Pull-Ups to build explosive power and strength in your upper body. Start by han...
Explosive Push Up
Kneel on the ground as you prepare to get into a Push-Up position. Form a Straight Arm Plank as you...
False Grip Hang
Set a pair of rings to be the same level as your head. Grip the bar with a false grip - wrapping...
False Grip Lockout
Set the gymnastics rings to about shoulder height and establish a false grip on the rings. Then jum...
False Grip L-Sit Ring Pull Up
Set gymnastics rings low enough such that you can reach them when sitting on the ground. Sit on the...
False Grip Ring Chin-Up
Adjust the height of the gym rings so that your feet will not touch the ground between repetitions....
Feet assisted L-Sit Pulses
Assume an L sit position on the floor, with straight legs extended in front of you. Place your hand...
Fingertip Push Up
Assume a push up position and get up on to your fingertips, with your fingers extended, hands about...
Fire Hydrant
Start in a quadruped position, head neutral (Face the floor, hands under your shoulders, arms strai...
Flag jumps
In flag jumps, begin by grasping two parallel bars on a Swedish wall, ensuring your feet are plante...