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Exercise List

Below is a list of some recommended strength training exercises. I categorized the exercises and put similar movements together into groups, so you can get a better overview.

I'm currently working on this page. I will soon adjust the levels, add pictures and write explanations.

Shoulder Flexion Exercises

  • Group: Pushups

    1. Pushups

      • Level of required strength: 0.5
      • Level of technical difficulty: 1.0
      • Muscles worked: front delts, chest, triceps

    2. Pushups on Rings

      • Level of required strength: 1.0
      • Level of technical difficulty: 1.5
      • Muscles worked: front delts, chest, triceps

    3. Pseudo Maltese Pushups

      • Level of required strength: 1.5
      • Level of technical difficulty: 1.5
      • Muscles worked: front delts, chest

  • Group: Handstand Pushups

    1. Headstand Pushups

      • Level of required strength: 2.0
      • Level of technical difficulty: 1.5
      • Muscles worked: front delts, triceps

    2. Handstand Pushups

      • Muscles worked: front delts, triceps

  • Group: Dips

    1. Dips

      • Level of required strength: 1.0
      • Level of technical difficulty: 0.7
      • Muscles worked: chest, front delts, triceps

    2. Dips on Rings

      • Level of required strength: 2.0
      • Level of technical difficulty: 1.5
      • Muscles worked: chest, front delts, triceps

  • Group: Back Lever

    1. Tuck Back Lever

      • Level of required strength: 1.0
      • Level of technical difficulty: 1.0
      • Muscles worked: front delts

    2. Flat Tuck Back Lever

      • Level of required strength: 2.0
      • Level of technical difficulty: 1.5
      • Muscles worked: front delts, biceps

    3. Half Back Lever

      • Level of required strength: 3.0
      • Level of technical difficulty: 1.5
      • Muscles worked: front delts, biceps, lower back

  • Group: Planche

    1. Tuck Planche

      • Level of required strength: 2.0
      • Level of technical difficulty: 1.5
      • Muscles worked: front delts

Shoulder Extension Exercises

  • Group: Pullups

    1. Pullups

      • Level of required strength: 1.0
      • Level of technical difficulty: 0.5
      • Muscles worked: lats, biceps

    2. Chinups

      • Level of required strength: 1.0
      • Level of technical difficulty: 0.5
      • Muscles worked: biceps, lats

    3. L-Pullups

      • Level of required strength: 2.0
      • Level of technical difficulty: 1.5
      • Muscles worked: lats, abs, hip flexors, biceps

  • Group: Front Lever

    1. Tuck Front Lever

      • Level of required strength: 1.0
      • Level of technical difficulty: 1.0
      • Muscles worked: rear delts, triceps, lats

    2. Flat Tuck Front Lever

      • Level of required strength: 2.0
      • Level of technical difficulty: 1.5
      • Muscles worked: rear delts, triceps, lats

    3. 1/3 Front Lever

      • Level of required strength: 3.5
      • Level of technical difficulty: 1.7
      • Muscles worked: rear delts, triceps, lats, abs

Core Exercises

  • Group: Hanging Leg Lifts

    1. Bottom Half Hanging Leg Lift

      • Level of required strength: 1.0
      • Level of technical difficulty: 1.0
      • Muscles worked: abs, hip flexors

    2. Upper Half Hanging Leg Lift

      • Muscles worked: abs, hip flexors

    3. Hanging Leg Lift

      • Muscles worked: abs, hip flexors

  • Group: L-Sit

    1. L-Sit

      • Level of required strength: 2.0
      • Level of technical difficulty: 1.5
      • Muscles worked: abs, hip flexors, triceps

  • Group: Dragon Flag

    1. Flat Tuck Dragon Flag

      • Muscles worked: abs, lower back

    2. Straddle Dragon Flag

      • Muscles worked: abs, lower back

    3. Dragon Flag

      • Muscles worked: abs, lower back

Leg Exercises

  • Group: Squats

    1. Squats

      • Level of required strength: 0.2
      • Level of technical difficulty: 1.0
      • Muscles worked: quadriceps, glutes

  • Group: Single Leg Squats

    1. Partial Single Leg Squats

      • Level of required strength: 1.5
      • Level of technical difficulty: 1.5
      • Muscles worked: glutes, quadriceps

Compound Exercises

  • Group: Muscle-Ups

    1. Jumping Muscle-Ups

      • Level of required strength: 2.0
      • Level of technical difficulty: 1.5
      • Muscles worked: front delts, chest, triceps, lats, biceps

    2. Swinging Muscle-Ups

      • Level of required strength: 2.5
      • Level of technical difficulty: 1.7
      • Muscles worked: lats, front delts, chest, triceps, biceps

    3. Muscle-Ups on Rings

      • Level of technical difficulty: 2.0
      • Muscles worked: triceps, lats, front delts, chest, biceps