Skills. Strength. Flexibility.

Discover Your Body's Potential

Everything You Need To
Get Strong & Flexible

Whether you’re a complete
beginner or looking to step
up your routine, there is a
program for you. From
balancing a handstand to
sliding into splits, discover
what your body is capable of.

Download

Coach

Tom Merrick

With 10 years experience in bodyweight and flexibility
training, Tom has helped thousands get stronger
and more mobile. Building a community of 1M+
subscribers with the common goal of moving better.

Assessment Workouts

Test your strength and flexibility
to discover weak links and find
the right program for you.

Expert Instruction

With 800+ exercises demos
and comprehensive written
and audio form cues

Community Forum

Get your questions answered
in detail by Tom. Share your
progress with other members.

Flexibility Map

Discover specific exercises and
target restrictions by body part

Explore Programs

Over 100+ programs to choose from for every goal and ability. Take the program quiz to find the right one for you.

Fundamentals

Take your chin up and dip from 0 to 6. Develop the basics of bodyweight training by improving full body strength, flexibility and coordination.

Full Body / 6 levels / 3x per week / 30-45 mins

Build Strength

Essentials

Your basics need to be rock solid. Build your chin up and dip from 6-12+ by improving your conditioning and complexity of movement.

Full Body / 4 levels / 3x per week / 45-60 mins

Build Strength

Skills Strength

Take your training to the next level and work on the big 4 skills; HSPU, OAC, Planche and Front Lever. Fully phased training from preparation of joints to refining techniques.

Full Body / 7 levels / 3-4x per week / 45-60 mins

Build Strength

Muscle Gain

Build muscle with bodyweight training. Utilise a variety of training methods to build strength and mass in a functional way.

Full Body / 4 levels / 4x per week / 45-60 mins

Build Strength

Rings Strength

Get started on the gymnastic rings from a beginner and build your base for muscle up and beyond. Learn to stabilise and strengthen your upper body through all ranges.

Upper Only / 5 levels / 2x per week / 45-60 mins

Build Strength

Iron Strength

Combine the best of both worlds with your body and weight training. Over the levels build your strength and test your 1 rep max for chin up, dip, back squat and deadlift.

Full Body / 5 levels / 3-4x per week / 60-75 mins

Build Strength

Fat Loss

Tone up and drop fat with bodyweight based workouts. Build conditioning and muscle with this density style training program

Full Body / 5 levels / 3-4x per week / 30-45 mins

Build Strength

At Home

You don’t need a gym to get excellent results. Build strength and muscle with minimal exercises anywhere, anytime.

Full Body / 5 levels / 3-4x per week / 30-45 mins

Flexibility

Daily

Choose from 20 different routines from beginner to advanced, full body to front splits. Build a daily habit and develop your flexibility faster.

Various / 5-7x per week / 15-30 mins

Flexibility

Flexi-5

Work towards all the big 5 positions with loaded flexibility for bridge, front split, pancake and middle split. Learn different flexibility techniques and maximise your range of motion.

Full Body / 5 levels / 2-3x per week / 30-45 mins

Flexibility

Hip Flexibility

Lower body range starts with the hips. This collection of short workouts focuses on the fundamental patterns and are a great add-on to your existing routine.

Lower Body / 3 levels / 2-3x per week / 15-20 mins

Flexibility

Hip Flexibility

An essential human position for training and life. Develop flexibility at the hip and ankles to squat deeper with daily, warm up and strength routines.

Lower Body / Various / 2-7x per week / 15-30 mins

Flexibility

Upper Flexibility

The shoulder is an extremely mobile joint and full range is essential for bodyweight training and handstands. Develop specific restrictions and free your flexibility.

Upper Body / Various / 2-7x per week / 15-30 mins

Flexibility

Hamstrings

Touch your toes and beyond. Developing hamstring flexibility is an essential for unlocking the lower body. Choose from strength based routines or passive daily practice.

Lower Body / 5 levels / 2-7x per week / 15-40 mins

Flexibility

Front Split

Express your hamstring and hip flexor range with the front split. Work from beginner to touching down flat splits, breaking down every step on the way.

Lower Body / 5 levels / 2-7x per week / 15-40 mins

Flexibility

Middle Split

Embrace your inner Van Damme and open up the hips to full middle splits. Build strength and control all the way down to the floor with progressive program levels.

Lower Body / 5 levels / 2-7x per week / 15-40 mins

Flexibility

Pancake

Become flat as a pancake by opening your hips and hamstrings. A must do if you want to work on press to handstand or planche in the future.

Lower Body / 5 levels / 2-7x per week / 15-40 mins

Flexibility

Bridge

The ultimate expression of shoulder and spine flexibility. Build from the ground up with strength and flexibility, covering all limitations on the way.

Full Body / 3 levels / 2-7x per week / 15-40 mins

Skills

Beginner Handstands

Build strength, balance and flexibility whilst learning to handstand. From complete beginner to your first 10s, there are progressive levels to get you there.

Upper Body / 10 levels / 2-4x per week / 15-30 mins

Skills

Intermediate Handstands

Take your handstand training further with guest coach Ulrik On Hands. Develop your tuck, learn new shapes and sample the beginnings of one arm training.

Upper Body / 5 levels / 4x per week / 30-45 mins

Skills

Press To Handstand (Coming Soon)

Enter your handstand with style. Build strength and flexibility in the shoulders and hips to develop your first straddle press.

Full Body / 3 levels / 2x per week / 20-30 mins

Skills

HSPU (Coming Soon)

Combine strength and skill with handstand push up. Learn how to break down this skill and build it up efficiently step by step.

Upper Body / 3 levels / 2x per week / 20-30 mins

Apple TV & Chromecast Support

Stream videos straight to your TV for a full screen experience

No Tiers, Access Everything

Over 100 programs and 800 exercises to help reach your goals

Future Updates & New Content

New programs, exercises and videos. All voted for by members