Exercises
Every movement used in the ladders, with what to focus on.
- Advanced tuck back lever hold
- Advanced tuck front lever hold
- Advanced tuck planche
- Advanced tuck planche on parallettes
- Archer pull-ups
- Archer push-ups
- Archer ring rows
- Arm circles
- Band external rotations
- Band pull-aparts
- Band straight-arm pulldowns (light)
- Band-assisted dips
- Band-assisted full planche
- Band-assisted or jumping muscle-up transitions
- Band-assisted pull-ups
- Band-assisted straddle planche
- Barbell back squat
- Bench dips
- Bent-knee inverted rows
- Bodyweight squats
- Box pistol squats
- Bulgarian split squats
- Cable straight-arm pulldowns
- Chest-to-bar pull-ups
- Chest-to-wall handstand hold
- Chin-ups
- Dead hangs
- Deadlift
- Diamond push-ups
- Dragon flag negatives
- Elevated pike push-ups
- Explosive pull-up (height test)
- Explosive sternum-to-bar pull-ups
- False grip hang
- False grip ring pull-ups
- Feet-elevated inverted rows
- Forearm plank
- Forearm stretches on all fours
- Freestanding handstand
- Frog stand
- Frog stand on parallettes
- Front lever negatives
- Full back lever hold
- Full front lever hold
- Full human flag hold
- Full planche
- Full planche on parallettes
- Full-range wall HSPU
- German hang
- Glute bridges
- Goblet squat
- Hanging knee raises
- Hanging leg raises
- Heel pulls and toe pulls off the wall
- Hollow body holds
- Incline one-arm push-ups
- Incline push-ups
- Incline ring rows
- Inverted rows
- Kick-up to handstand with a controlled stop
- Kick-up to wall
- Knee push-ups
- L-sit
- Lat pulldown
- Light biceps curls (slow)
- Low-ring muscle-up transitions
- Lying leg raises
- Muscle-up negatives with a 5-second transition
- Negative dips
- Negative pull-ups
- Nordic curl negatives
- One-arm dumbbell row
- One-arm push-up negatives
- One-arm push-ups
- One-leg front lever hold (each side)
- One-leg L-sit
- Parallel bar dips
- Partial-range wall HSPU to a block
- Pike push-ups
- Pistol squats
- Planche lean (further angle)
- Planche lean (moderate angle)
- Planche lean on parallettes
- Planche lean on parallettes (further)
- Pseudo-planche push-ups
- Pseudo-planche push-ups on parallettes
- Push-ups
- Ring advanced tuck planche
- Ring dips
- Ring full planche
- Ring muscle-up negatives
- Ring planche lean (rings turned out)
- Ring planche lean, deeper (rings turned out)
- Ring pull-ups
- Ring push-ups
- Ring rows
- Ring rows (feet on a ball)
- Ring rows (feet on a bench)
- Ring straddle planche
- Ring support hold
- Ring tuck planche
- Romanian deadlift (barbell)
- Romanian deadlift (dumbbells)
- RTO ring push-ups
- RTO support hold
- Scapular pull-ups
- Scapular push-ups
- Seated cable row
- Shrimp squats
- Single-leg glute bridges
- Single-leg Romanian deadlift
- Skin the cat
- Split squats
- Straddle back lever hold
- Straddle front lever hold
- Straddle human flag hold
- Straddle planche
- Straddle planche on parallettes
- Straight-bar dips
- Strict bar muscle-up singles
- Strict bar muscle-ups
- Strict pull-ups
- Strict ring muscle-ups
- Toes-to-bar
- Tuck back lever hold
- Tuck front lever hold
- Tuck front lever raises
- Tuck front lever rows
- Tuck hollow hold
- Tuck human flag hold
- Tuck L-sit
- Tuck L-sit on parallettes
- Tuck planche attempt
- Tuck planche hold
- Tuck planche on parallettes
- Tuck planche push-ups
- V-sit
- Vertical flag hold
- Wall handstand (back to wall)
- Wall HSPU negative (5-second lower)
- Weighted dips
- Weighted muscle-ups
- Weighted pull-up
- Wrist circles and rocks
- Wrist push-ups