The iron cross is a very advanced calisthenics move. For this exercise you will need rings or TRX straps. Grab a set of rings and get into a position where your arms are fully extended and locked. Keeping them extended let the rings go out to your sides until they

Get into a handstand position and lower yourself down as far as you can go. Then push back up. Handstand push ups are a pretty advanced movement and should only be performed if you have the adequate strength.

Same exact form as a normal Calf Raise, however you are doing it with only one leg at a time.

This can be done on flat ground or off a surface. We recommend a surface such as a stair case because you get a better stretch at the bottom position. If on stairs, position your fee shoulder width apart with heels hanging off stairs. All weight will be on toes

Perform a normal Squat, however on your way up jump in the air as high as you can. When you land go right into the lowering phase of the squat and repeat. This should be a fluid movement. Do not jump, land stiff and then lower yourself. Jump, land and

Start with feet shoulder width apart and have one leg go behind the other. Doing a squat with the stationary leg. Then return the leg to start position and do the same thing with the other leg. Do this back and forth for reps.

Place feet a little closer than shoulder width apart. With one leg step out and bend at the knee. Stationary foot knee drops towards the ground. With the leg that stepped out push up and down.

Grab the bar shoulder width apart and start to perform a Skin the Cat. Once your knees start to come through your arms, extend your legs completely straight. Making your body parallel with the ground. This is done for a static hold.

Grab a bar shoulder width apart. In this movement, arms stay fully extended throughout. Bring your knees towards your chest and keep them in a tucked position. Pull your legs and entire body backwards through your arms and behind the bar. Get a good stretch in the back position and

This is a modified version of the Front Lever. Instead of holding the static position of the front lever, you instead raise into it and then lower down once you hit parallel. This is done for reps to start building strength to move on to the full front lever.