Ectomorphs
Tornado 360
Swing 360
Male police oppositions
Female police oppositions
Straddle Press
Calisthenics requirements
Handstand by strength (clusters method)
180º side vault
Impossible Dip
One arm pull-up
Yerai Thrust
biceps, forearms, dorsals
45 min
advanced
Brawny Kettlebell Intermediate
fullbody
30 min
intermediate
Donatello Planche Intermediate
shoulders, chest, triceps
30 min
intermediate
Jennifer Gap Beginners
quadriceps, femoral, abs
20 min
beginner
Joha Gap Beginners
quadriceps, femoral, abs
20 min
beginner
Michael Rings Upper Body
chest, triceps, back, biceps, shoulders
30 min
intermediate
Nobita Fullbody Total Beginners
fullbody
20 min
beginner
Superhero Beginners
chest, triceps, quadriceps, buttocks, abs
1h
beginner
L-sit to straddle plank
Negative Weighted Pull Ups
Close Grip Chin Ups
Isometric Pull Up Command
Close Grip Weighted Chin Ups
Wide Grip Weighted Pull Ups
Wide Grip Weighted Pull Ups
Mixed Grip Weighted Pull Ups
Close Grip Weighted Pull Ups
Chest Pull Ups
Kettlebell - Fullbody Hypertrophy
Your first pull-up
Backlever
Total flexibility
Bigger legs
Your first Muscle Up
Front lever strength
Fullbody muscle building
21'S Biceps
dorsals, biceps
20 min
intermediate
21'S Muscle Up
chest, triceps, biceps, dorsals
15 min
advanced
Jax Arms Advanced
biceps, triceps, forearms
45 min
advanced
Jax Arms Beginners
biceps, triceps, forearms
45 min
beginner
Jax Arms Intermediate
biceps, triceps, forearms
45 min
intermediate
Soak Handstand Strength
chest, triceps, shoulders, trapezius
30 min
advanced
Brito's Shoulder Push
triceps, chest, shoulders, trapezius
45 min
advanced
Eutopie Legs
legs, buttocks, calves, femoral, quadriceps
45 min
advanced