Pushups
From knee push-ups to classic variations — the foundation of arm and chest strength.
Plank
Classic isometric exercise to build core strength and spinal stability.
Hollow Hold
The empty position is the base for body control in static elements.
L-Sit
Initial body posture with raised legs, trains the press and stabilizers.
Bridge
Improves the flexibility of the back, shoulders and chest, prepares for complex bends.
Knee Raises
Introductory movement to strengthen lower abs in a hanging or lying position.
Pull-ups
Complete progression to learn pull-ups from scratch with resistance bands and negatives.
Shoulder stand
A transitional pose for mastering balance and stability in inverted positions.
Parallel Bar Dips
Classic upper-body compound exercise for building triceps and lower chest mass.
Pistol
Squats on one leg are a balance, strength and leg flexibility exercise.
Handstand
Mastering balance in the rack — first against the wall, then independently.
Lifting the legs in a vertical position
Development of press strength and hip flexibility while hanging on the crossbar.
Raising the legs to the crossbar
Advanced exercise for the press, coordination and explosive strength of the body.
Support on rings
Control of balance and stability in the upper position on the rings.
Skin-ze-ket
A classic exercise for shoulder coordination, control and flexibility.
One-handed pull-up
Strength development for the transition from two-arm pull-ups to one-arm pull-ups.
Muscle-up
Push-ups on the horizontal bar are an explosive combination of pull-ups and push-ups.
Front-liver
Horizontal maintenance of the body, development of back and core strength.
Back lever
Reverse horizontal hold, shoulder and body training.
Planche
Balance of the body above the ground — from frog to full horizontal position.
Flag
Maintaining a horizontal position on the pole is the strength of the body and shoulders.
Dragon flag
Hard load on the press and back — control of the body at an angle.
Hephaestus
A difficult element of gymnastics is climbing on a horizontal bar with support from the back.
Maltese
The position with arms to the sides is an extreme load on the shoulders and chest.
Victoria
Full horizontal position on the rings — shoulder strength and stability.
Air plane
Planche option with open shoulders, for advanced athletes.
Elbow planche
Planches on the elbows are a big load on the body and stabilizers.
Stand on one hand
Advanced balance and control — maximum stability and strength.
Bars on rings
A complex version of bars on unstable supports — strength and balance.