Movement Library

The gateway push. Raise the surface to make it easier.

The foundation of all pressing.

Triceps-dominant pressing strength.

Develops explosive pushing power.

Bridge between push-up and one-arm push-up.

Great entry point before the full push-up.

The stepping stone to handstand push-ups.

Classic tricep isolator using bodyweight.

One of the best compound push exercises.

Adds rotation and hip mobility to the push-up.

The horizontal pull that builds row strength.

The king of pulling exercises.

Pull over the bar and press out. The iconic calisthenics feat.

Builds grip and decompresses the spine.

Bicep-dominant variant of the pull-up.

Parallel grip pull adding unilateral challenge.

Entry to the front lever skill.

The ultimate horizontal straight-arm pull hold.

Activates scapular retractors before pulling.

Best way to build pull-up strength before your first rep.

Adjustable horizontal pull on gymnastic rings.

Grip-intensive row variation.

Combines pulling strength with core compression.

Among the hardest bodyweight feats in existence.

Focuses on lat width.

Bridge to one-arm pull-up.

Lateral movement at the top of a pull-up.

Build the endurance and alignment for a free handstand.

The free balance. Patience and daily practice win here.

Vertical pressing power inverted.

The pinnacle of balance. Years in the making.

The foundational anti-extension hold.

The gymnastic core position used in all skills.

The gateway to arm balances.

Pure compression strength for all bar and ring skills.

Advanced compression above horizontal.

One of the fundamental gymnastic holds.

Lateral core stability essential for all skills.

Isolates the upper abs.

Classic core builder.

Adds rotation and oblique activation.

Combines core stability with hip flexor drive.

Isometric core with hip flexor endurance.

Rotational core strength.

Primal movement for coordination and core.

Stability and anti-rotation for the spine.

Posterior chain activation and shoulder opening.

Classic yoga pose for mobility and shoulder activation.

Entry to the planche skill on hands.

Halfway between tuck and full planche.

Classic inverted hold building inversion comfort.

Adds pulling to the tuck front lever isometric.

Non-negotiable warmup for all hand-balance work.

Spinal mobility warmup.

Posterior chain activation and spinal erector strength.

Push-up while holding the tuck planche shape.

Alternating bent-over row using a fixed bar or rings.

Build strength with elastic band assistance.

Narrow grip targets the lower lats and brachialis.

Foundation of all lower body training.

Builds single-leg strength and hip mobility.

The gold standard single-leg squat.

Builds unilateral leg strength and coordination.

Plyometric lower body power.

Explosive plyometric for lower body power.

Full-body conditioning movement.

Horizontal power and plyometric training.

Calf strength and ankle stability.

Core and hip flexor compression from a hang.

Strict hanging core exercise.

Advanced hanging rotation for obliques.

Eccentric hamstring strengthener.

Posterior chain activation.

Adds unilateral challenge to the glute bridge.

Full body warmup and mobility drill.

Shoulder and glute activation through reverse quadruped.

Elevated glute bridge for full hip extension.

Bodyweight hamstring curl on smooth floor.

Assisted tricep dip using a box or chair.

Transitions between plank and push-up position.

Single-leg step exercise for quads and glutes.

Isometric lunge hold for hip flexor mobility and quad strength.