You've built the base. Now you refine the details. Intermediate exercises demand more from your stabilizers, more from your core, more from your nervous system. The movements are harder, but your capacity has grown. Some exercises will challenge you for weeks. That's normal. Each attempt builds the neural pathways you need to succeed. The body adapts—given time and repetition.
Bodyweight Exercise Collection
Rope Climb Negatives
The Rope Climb Negative focuses on the eccentric phase, lowering the body slowly on a rope.
Rope Climb
The Rope Climb is a dynamic pulling exercise that builds grip, arm, and back strength by climbing a vertical rope.
Ring Support Hold
The Ring Support Hold is a static position on rings where the body is held upright with straight arms and packed shoulders.
Burpee with Tuck Jump
The burpee with tuck jump adds a tuck jump at the top, building explosive power and conditioning.
False Grip Hang
The false grip hang builds wrist and forearm strength required for ring work and muscle-up transitions.
Crow Pose (Bakasana)
Crow Pose is a foundational hand-balancing posture that builds wrist, shoulder, and core control.
Hollow Body Rocks
Hollow body rocks build core endurance, body tension, and coordination by rocking the body in a hollow position.
V-Up
The V-Up is a dynamic core exercise that builds hip flexor and abdominal strength by folding the body into a V shape.
Single-Leg Box Squat
The single-leg box squat builds unilateral leg strength and control by pausing on a box before standing up.
Box Pistol Squat
La sentadilla pistola a caja construye fuerza unilateral de piernas y estabilidad al hacer pausa en una caja en la parte inferior.
Skin the Cat
Skin the Cat is a gymnastic movement that builds shoulder mobility, straight-arm strength, and body control.
Handstand Wall Hold
The handstand wall hold builds shoulder endurance and body alignment by holding a handstand position against the wall.
Bulgarian Split Squat
The Bulgarian split squat is a challenging unilateral leg exercise that builds strength and balance in the quads and glutes.
False Grip Practice
False grip practice develops the wrist and forearm strength required for ring work and muscle-up transitions.
Chest-to-Bar Pull-Up
The chest-to-bar pull-up requires pulling the chest to the bar, increasing lat and rhomboid engagement.
Standard Pull-Up
The pull-up is the foundational vertical pulling exercise, building back, biceps, and core strength.
Elbow Lever
The elbow lever is a foundational skill that builds balance and shoulder stability for more advanced movements.
Parallel Bar Dips
Parallel bar dips are a compound pressing movement that builds serious upper body strength in the chest, triceps, and shoulders.
Support Hold
The support hold is a static position on parallel bars or rings where the body is held upright with straight arms and packed shoulders.
Hanging Knee Raises
Hanging knee raises build core, hip flexor, and grip strength by lifting the knees toward the chest while hanging from a bar.
Pike Compression
Pike compression is the ability to fold at the hips and bring the chest toward the legs with a straight back, engaging the hip flexors and core.
Decline Push-Up
The decline push-up shifts the load to the upper chest and shoulders by elevating the feet.
Planche Lean (Level 1-2)
The Planche Lean builds the straight-arm pushing strength and scapular control required for all planche progressions.
Frog Stand
The Frog Stand teaches hand balancing and weight shifting—essential skills for every planche progression.
Pseudo Planche Push-Up
The pseudo planche push-up requires leaning the shoulders significantly forward, shifting the load to the shoulders and lats.
Pike Push-Up
The pike push-up is a shoulder-dominant variation that mimics the overhead pressing pattern of a handstand push-up.
Diamond Push-Up
The diamond push-up is a close-grip variation that maximally targets the triceps and builds lockout strength.