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.
Become a member:

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.

Combo Programs
Combine bodyweight strength and flexibility training into one program to develop an all round physique.

Fundamentals +
Requirements
Strength - 6 chin ups & dips
Flexibility - Touching toes pike
Beginner 3x pw 45-60 min

Essentials +
Requirements
Strength - 6 chin ups & dips
Flexibility - Touching toes pike
Intermediate 3x pw 45-60 min

Skills +
Requirements
Strength - 8+ chin ups & dips
Flexibility - Palms to floor pike
Beginner 3-4x pw 45-75 min
Explore All Programs
Over 100+ programs to choose from for every goal and ability. Take the program quiz to find the right one for you.

Muscle Gain
Full Body 4x pw 45-60 min

Rings Strength
Upper Only 2x pw 45-60 min

Iron Strength
Full Body 3-4x pw 60-75 min

Fat Loss
Full Body 3-4x pw 30-45 min

At Home
Full Body 3-4x pw 30-45 min

Daily
Various 5-7x pw 15-30 min

Flexi-5
Full Body 2-3x pw 30-45 min

Hip Flexibility
Lower Body 2-3x pw 15-20 min

Squat
Lower Body 2-7x pw 15-30 min

Upper Flexibility
Upper Body 2-7x pw 15-30 min

Hamstrings
Lower Body 2-7x pw 15-40 min

Front Split
Lower Body 2-7x pw 15-40 min

Middle Split
Lower Body 2-7x pw 15-40 min

Pancake
Lower Body 2-7x pw 15-40 min

Bridge
Full Body 2-7x pw 15-40 min

Beginner Handstands
Upper Body 2-4x pw 15-30 min

Intermediate Handstands
Upper Body 4x pw 30-45 min

Press To Handstand (Coming Soon)
Full Body 2x pw 20-30 min

HSPU (Coming Soon)
Upper Body 2x pw 20-30 min
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
From Just $0.30 A Day
FAQs
Yes! There are programs from 0 to pro. From achieving your first chin up, handstand or touch your toes to training front lever, HSPU or the splits; I’ve got you covered.
Absolutely everything! There are no tiers or hidden content. You get access to all 100+ programs, exclusive video guides, members forum, all features and any future content that comes to the app.
That depends on your goals and current ability! I’d recommend completing the assessment workouts in the app to find your strengths and weak points. Enter this information into the program quiz and it will give the best solution for you. If you are still not sure, ask on the ‘members forum’ and get a direct answer from Tom.
Members get access to an exclusive forum where they can ask questions to the community and also to Tom himself. Alongside this are members only video guides on how to train effectively, combine programs and quick tips on exercises.
There are options from zero equipment at home to full gym workouts. If you have access to a pull up bar then you will be able to do a lot of routines. If you train at home, here is the recommended equipment list:
- Gymnastic rings
- Adjustable dumbbells (up to 10-15kg)
- Resistance bands (light to heavy)
- Doorframe pull up bar (if no access)
- Yoga blocks
Yes. You can download any of the programs directly onto the app including the video tutorials.
The app workout is designed to feel like a follow along when started. You’ll be guided through your training with video demonstrations, audio cues and rest timers built into the workout experience. There are additional full length follow along videos but only for the first levels of flexibility programs.
To get the full features you need to access this directly through the app on iOS or Android. It is supported on iPad and tablets as well. You can also cast the workouts and app content through Airplay if you want to watch it on a TV.