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Superman HoldPull the elbows back, pause, then return with control.
Movement Library
Exercise Demos
Short looping demonstrations for every workout in the home split.
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Reverse Snow AngelPull the elbows back, pause, then return with control.
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Table Row (Inverted Row)Pull the elbows back, pause, then return with control.
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Diamond Push-UpLower your chest with control, press back to a strong lockout.
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Chair DipsBend the elbows, keep shoulders down, press back up.
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PlankBrace your abs and move slowly without swinging.
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CrunchesBrace your abs and move slowly without swinging.
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Leg RaisesBrace your abs and move slowly without swinging.
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Towel Curl (Door Curl)Curl with control, squeeze at the top, lower slowly.
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Backpack CurlCurl with control, squeeze at the top, lower slowly.
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Pike Push-UpPress or raise smoothly while keeping the core tight.
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Lateral Raise (Backpack or Bottles)Press or raise smoothly while keeping the core tight.
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Wall Handstand HoldPress or raise smoothly while keeping the core tight.
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Decline Push-UpLower your chest with control, press back to a strong lockout.
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Standard Push-UpLower your chest with control, press back to a strong lockout.
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Wide Push-UpLower your chest with control, press back to a strong lockout.
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Elevated Pike Push-UpPress or raise smoothly while keeping the core tight.
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Front Raise (Water Bottles)Press or raise smoothly while keeping the core tight.
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Wall Handstand Push-Up (Partial)Press or raise smoothly while keeping the core tight.
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Tricep Push-Up (Elbows In)Lower your chest with control, press back to a strong lockout.
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Chair Dips — Slow TempoBend the elbows, keep shoulders down, press back up.
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Diamond Push-Up — To FailureLower your chest with control, press back to a strong lockout.
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Bicycle CrunchesBrace your abs and move slowly without swinging.
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Reverse CrunchBrace your abs and move slowly without swinging.
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Russian TwistsBrace your abs and move slowly without swinging.
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Hollow Body HoldBrace your abs and move slowly without swinging.
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Towel Curl — Slow NegativeCurl with control, squeeze at the top, lower slowly.
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Chin-Up (Doorframe or Bar)Curl with control, squeeze at the top, lower slowly.
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Backpack Curl — HeavyCurl with control, squeeze at the top, lower slowly.
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Table Row — Feet ElevatedPull the elbows back, pause, then return with control.
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Superman — Pause RepsPull the elbows back, pause, then return with control.
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Reverse Snow Angel — Drop SetPull the elbows back, pause, then return with control.
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Bulgarian Split SquatLower under control, drive through the working leg.
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Single-Leg Romanian DeadliftLower under control, drive through the working leg.
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Jump Squat — FinisherLower under control, drive through the working leg.
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Standing Calf RaiseLower under control, drive through the working leg.