Exercise & Mobility Library

ZOOM Calisthenics Class

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Pushups

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Starting in a plank position from hands, lower until your chest is at the ground and then press back up...
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Airplane (aka Superman)

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Start lying stomach facing down, with your head and feet on the ground. Bring arms up to your ears and...
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Jump Muscle-Up

PROGRESSIONS RELATED EXERCISES UPPERBODY
Using a box set just underneath a higher bar, do a kip swing under the bar. Because of the box...
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Bar Muscle-up (kip)

PROGRESSIONS
Initiating a kip swing under the bar, lift the toes (as if doing a toes to bar). Only lift the...
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Pullup – Chin to Bar

PRE-REQUISITES PRE-REQUISITES PRE-REQUISITES PROGRESSIONS UPPERBODY
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Gorilla Pullup

PROGRESSIONS PROGRESSIONS PROGRESSIONS RELATED EXERCISES UPPERBODY
Hands in pullup grip (pronated), pull the chin over the bar, while also pulling the knees to the chest. This...
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Ice Cream Maker

CORE PRE-REQUISITES PROGRESSIONS RELATED EXERCISES RELATED EXERCISES UPPERBODY
This exercise develops lat strength for muscle-ups, pullovers and front levers. Starting in a pullup or chin over bar position,...
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Downdog toe touches

CORE LOWERBODY MOBILITY UPPERBODY
Start in a plank position with your shoulders stacked over the hands, the core tight and feet shoulder width apart....
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Plank front leans

CORE EXERCISES UPPERBODY
Strengthen your core AND your lats at the same time! Starting in a plank from hands, tuck the tailbone under...
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Band Rows

EXERCISES UPPERBODY
Affix a light loop band to something that will not move. Put your hand inside the end of the band,...
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Crab extensions

CORE EXERCISES LOWERBODY MOBILITY UPPERBODY
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Beast to Crab

CORE EXERCISES LOWERBODY UPPERBODY
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Side plank with hip dips

CORE EXERCISES
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Side Plank

CORE EXERCISES
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Hanging L-sit

CORE EXERCISES LOWERBODY PRE-REQUISITES PRE-REQUISITES PRE-REQUISITES
Hanging from a bar (or rings) engage shoulders, and lift legs to at least 90 degrees. Squeezing the ankles together...
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Reverse Curl

CORE EXERCISES
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Bird Dogs

CORE EXERCISES LOWERBODY UPPERBODY
Start in a tabletop position, kneeling on the floor with your hands under your shoulders. Reach your opposite arm and...
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Oppositional V-snaps

CORE EXERCISES
Lie face up on a mat. Reach your opposite arm and leg to the ceiling, trying to get them to...
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Hollow Body Rockers

CORE EXERCISES PRE-REQUISITES PRE-REQUISITES PRE-REQUISITES PRE-REQUISITES RELATED EXERCISES RELATED EXERCISES RELATED EXERCISES RELATED EXERCISES RELATED EXERCISES RELATED EXERCISES
Lying on your back (supine) tuck your tailbone, squeezing your legs and glutes tightly. Lift your shoulder blades off the...
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Pullover Pullups

PROGRESSIONS
Entering a pullover, do not drop the legs down, instead let them push out against the ropes. In this inverted...
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Prone internal/external shoulder rotations

EXERCISES LISA MOBILITY
Lying on your stomach with your forehead resting on the mat bring your arms out the side. Reach one arm...
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Floorjacks

CORE EXERCISES LISA
Start in a high plank position with your wrists directly under your shoulders and your arms straight. Squeezing your glutes...
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Plow to Candle

CORE EXERCISES LISA
Starting lying flat on your back, put your hands at your side, palms down on the floor. Lifting both legs...
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Active Leg Circles w/rope

LISA MOBILITY
Lying on your back, loop a rope under your foot and around your leg from the outside of your ankle...
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Tabletop leg extensions

LISA MOBILITY
Starting in tabletop position (kneeling with both arms on the ground, and back parallel to the floor) extend one leg...
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Frog Stretch with spinal twist

LISA MOBILITY
Knees out to the side in frog position, elevate one knee onto a yoga block. Keep hips in line with...
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Prone leg drop & Prone twist

LISA MOBILITY
Version one: Lying on your back with your knees pulled in tight to your chest, slowly lower your knees to...
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“Captain Morgan” stretch series

LISA LOWERBODY MOBILITY
Kneeling on one knee, have your second leg turned out at 90 degrees, resembling the "Captain Morgan" stance, but kneeling...
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Nerve Flossing for hamstrings

LISA MOBILITY
Start seated on the ground with the bottoms of your feet against the wall, and legs straight. Keeping your back...
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Shrug and Press

CORE RELATED EXERCISES RELATED EXERCISES RELATED EXERCISES RELATED EXERCISES UPPERBODY
Hanging from a bar, perform a regular grip (pronated) shoulder shrug. At the top of the shrug press forward with...
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Flexed Arm Hang

EXERCISES PRE-REQUISITES PRE-REQUISITES PRE-REQUISITES PRE-REQUISITES RELATED EXERCISES RELATED EXERCISES RELATED EXERCISES RELATED EXERCISES RELATED EXERCISES UPPERBODY
Hanging in either a pullup grip (pronated) or chinup grip (supinated), pull until your arms are bent at less than...
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Hip Flexor lifts – double leg

EXERCISES LOWERBODY RELATED EXERCISES RELATED EXERCISES RELATED EXERCISES RELATED EXERCISES RELATED EXERCISES
Seated on the ground with your legs straight and together (piked), put one hand on the ground on either side...
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Hip flexor lifts – single leg

EXERCISES LOWERBODY RELATED EXERCISES RELATED EXERCISES RELATED EXERCISES
Seated on the ground with your legs straddled (apart), put one hand on the ground on either side of one...
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Serving Tea – rotator cuff warmup

MOBILITY UPPERBODY
Balancing a yoga block on the fingers of one hand, like you were holding a serving tray, rotate your hand...
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Rotator Cuff swings

EXERCISES UPPERBODY
Standing, bring your right palm to your left cheek. Keeping your fingers facing the ceiling, bring your hand across your...
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Band overhead press with Lat pulldown

UPPERBODY
Using a red loop band (light), step one foot on one end of the band to secure it. Holding the...
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Diagonal Pull aparts

EXERCISES UPPERBODY
This exercise requires a red loop band.  Hold the band at its ends with each hand.  Keep one arm straight...
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