Gymnastics

Complete a full rotation from dead hang front levering through to candle and continuing through to back lever and finally ending in German hang, and reverse.

A horizontal hold with your back facing the sky, building unique shoulder and bicep strength. Often the first lever skill achieved by practitioners.

Open your shoulders and spine with this fundamental backbend. Essential for spinal health and countering forward-rounded postures.

Build core control with this rolling movement. Essential preparation for more advanced core exercises and gymnastics skills.

Master proper handstand alignment with wall support. This position teaches the straight line essential for freestanding balance.

Build arm balance confidence with this foundational yoga pose. Perfect preparation for handstands and advanced arm balances.

Master the art of balancing on your hands without wall support. This foundational inversion builds incredible shoulder strength, core stability, and full-body awareness.

Achieve a horizontal body position while hanging from a bar or rings. This impressive skill builds incredible pulling strength and core stability.

Add dynamic movement to your front lever. This advanced exercise builds incredible pulling strength and control.

Build incredible pressing power with vertical push-ups in a handstand. This skill develops unmatched shoulder and tricep strength.

Express creativity through different leg positions in your handstand. Develops control and adds variety to practice.

Take your handstand to the next level by learning to walk on your hands. This dynamic skill builds incredible shoulder stability and control.

The fundamental core position for all gymnastics movements. Master this to unlock handstands, levers, and advanced skills.

Progress your core strength with this dynamic hollow body variation. Essential for developing the control needed for advanced gymnastics.

The ultimate ring strength position. This iconic skill demonstrates exceptional straight-arm pushing power.

Build exceptional core strength with this fundamental hold. The L-sit develops compression strength essential for advanced gymnastics movements.

The pinnacle of core compression—a V-sit pushed beyond vertical. This extreme skill showcases ultimate hip flexor strength.

The pinnacle of hand balancing—supporting your entire body on a single hand. This skill represents years of dedicated practice and refinement.

The ultimate display of pushing strength, holding your body horizontal while supported only on your hands. This skill represents years of dedicated training.

Build the foundation for planche training with this essential progression. Develop straight-arm strength and the forward lean crucial for advanced skills.

Elegantly lift into a handstand without jumping. This skill combines exceptional strength with flexibility and control.

Build planche-specific strength with this advanced push-up variation. The forward lean develops the unique demands of horizontal pushing.

Master dips on unstable rings for superior strength and stability. Essential for muscle-up development and upper body power.

Master the ultimate balance challenge—handstand on unstable rings. This elite skill demands years of dedicated practice.

Challenge your push-ups with ring instability. Build superior chest and shoulder stability while increasing difficulty.

Build stability on unstable rings. This fundamental position develops the strength and control for advanced ring work.

Press to handstand with legs straddled wide and compressed. This advanced skill combines extreme flexibility with pressing strength.

Progress toward full planche with this wide-leg variation. Reduces leverage while maintaining the horizontal position.

Develop the unique strength required for gymnastics with locked arms. Essential for planche, levers, and advanced holds.

The first static planche position. This tucked variation reduces leverage while building the specific strength for advanced progressions.

The advanced evolution of the L-sit, requiring exceptional hip compression and core strength. This skill showcases true abdominal power and flexibility.

Build handstand strength and confidence with this progressive exercise. Walk up the wall to develop the specific strength for inversions.

Master the subtle art of balance through controlled weight shifts. This skill bridges static holds to dynamic handstand movements.