This week, Al gives you three progressions for the elbow lever, along with tips on the one arm lever!

The single leg deadlift will challenge your strength, flexibility, and balance. See what a good rep and bad rep looks like.

There are a lot of different ways to train for the one-arm push up. Here are five of Al's favorites

This week, Al demonstrates the back bridge. If you find this move difficult, here are four steps to help get you there.

This week, Al demonstrates four progressions for the pull up, along with some more advanced variations.

These advanced bodyweight variations are excellent for strengthening your hands and fingers.

When strength and flexibility are combined to create movement like this, the result is simply stunning.

The human flag not only looks impressive, but is a serious feat of strength and ability.

Take your time on this workout. Aim for five slow, controlled reps of each exercise.

This week, Al demonstrates a step-by-step approach to mastering the pistol squat.

The Cossack squat is a great drill for flexibility, for mobility, and as a dynamic warm up for any lower-body activity.

I won't disagree that the kipping pull up looks silly and isn’t a real pull up, but I’m tired of reading criticisms based on shoulder mechanics that have zero basis in reality.

Take your time to go through these inversion drills. Display control throughout the whole movement.

I propose that we, as generalists with no specific attachment to any one competitive discipline, adopt a new mindset.

As well as building you up to the full movement, these progressions are strength builders in their own right.

This week Al shows you the kip-up, along with some additional movements to help you learn it.

Pole dance requires strength, flexibility, and endurance, and includes climbs, spins, and inversion. Functional, anyone?