Exercises

Listing and Links of different exercises:

B
Bar hang: For example see False Grip Bar Hang video but use open hands holding onto bar. Use a pull-up bar, branch, pipe, anything you can hang from and hold with feet not touching the ground for as long as possible. Rest for 10-30 seconds shaking out hands and then jump back up and continue to hold for as long as you can. Beginners set a goal for time, for example, if you choose 10 seconds and can only hold for 1 second at a time but need to rest for 30 seconds or more keep going until you complete the 10 seconds. Time will improve as grip strength develops. Intermediates set goals in 30 second increments increasing time as grip strength increases.

• False Grip Bar Hang: for example see this Ryan Ford video. Beginners work on standing false grip bar hangs with feet firmly on the ground and sinking to a squat like position. Only go as low as feels comfortable and develop strength and time. Intermediates work on sinking lower or finding a low rail and start from sitting holding body weight for a few seconds each time.

Burpees: Here is an excellent example in this Ryan Ford video - standing feet together, sink down, place hands on outsides of feet, jump back to plank position, do 1 push-up, jump feet back to hands and jump up. Beginners can walk back and just do plank until strength and flexibility develop with no jump at the end, Intermediates can walk or jump back and do plank hold or push-up and develop jump at end.

• Broad jump burpees: are performed by combining 2 techniques into 1. The best example of this is seen here in this Ryan Ford video. Beginners if not feeling comfortable or confident with this movement can work on smaller broad jumps or lunges and then do a normal push-up. Intermediates can work on combining the broad jump with the burpee and try to make it one smooth fluid motion. 
• Spiderman Jumps/Burpees: See description below on Spiderman Jumps/Burpees.
• Jumping Jack Burpee: For example see this Jump Jack Burpee video. Beginners start with normal burpees or plank hold burpees until strength and flexibility develops. Intermediates add variations by performing movement with wide legs the whole time or by doing Plank Jacks instead of planks.

Bulgarian Split Squats: See this Ryan Ford video for example. Beginners start with low wall and lower as far down in squat as is comfortable. Intermediates use higher wall and increase depth in squat.

C
Candlesticks: Demonstration video can be seen here on this fitnesstaylor video. Beginners start slowly and work on pushing off the ground with hands. Intermediates work on just getting up with feet only and adding in movements at the end like knee tuck jump, X jump, 360 spin, etc.

Cat Hang Exercises: have a variety to choose from including those below. Cat hang exercises are designed to develop grip, core, and arm strength as well as problem solve wall impacts. Each exercise should be performed with the intention of learning how to improve technique, lessen impact, and develop coordination.

• Cat Leaps: here are a few videos, Parkour Generations, Gbody weight training, and 3run tube. 
• Cat Wall Climbers: see this Ryan Ford video.
• Cat Pull-ups: see this Ryan Ford video.
• Cat Hang Leg Pushes: see this Ryan Ford video. 

D
Dragon Flags: For a good example see this Ryan Ford video. Lay with backside down on a bench, table, etc., grab and hold onto edge or sides, with straight body, extend and lift legs straight above head placing weight on upper shoulders then lower back down. Beginners can start by doing straight leg lifts bending at the waist or knees until strength builds. Intermediates can continue with straight leg lifts then continue raising body up onto shoulders. Also, being in an incline or decline position will add variation and change difficulty of exercise.

F
Finger Push-Ups Against the wall: See Push-Ups section.

Flutter Kicks: are done by placing hands underneath the butt while laying flat on your back. Then raise legs 6 inches off the ground or more and begin to kick the air. See this flutter kick video for example.

Flutter Kicks (variation): can be done in any number of ways, mine started with me sitting on the edge of a wall, then leaning back and with no major portion of my butt or any of my back resting on the wall, I supported my my legs in the air directly in front of me. Exercise consisted of me moving my legs in a flutter kick movement but two distinctions were, my legs raised much high then average and I moved my legs slower as to increase difficulty in workout.

Full Squats: See Squats.

H
Handstand progressions: Included some or all into your work outs.

• Handstands against wall:  Facing wall place hands as close to it as possible and do handstand with heels touching wall, use it only for support. Beginners can work on getting comfortable with wall, doing leg raises, and small hops up into various level of handstands. Intermediates focus on getting legs up and if feet wide bring together and work on holding for small increments of time. For progressions into handstands watch this Strength Project video.
• Wall Handstand: are best seen in this Ryan Ford video. Walking up wall with feet into handstand position - with wall behind you place hands on floor and slowly start to walk feet up wall until body is parallel to it with only toes touching the wall. Beginners work on strength development and getting body as high as is comfortable. Intermediates work on getting into full handstand position and holding for small increments of time. 
• Stability ball leg extensions: with yoga ball behind you place hands on floor and only toes on top of ball, body will be in an upside down-L position, then lift one leg at a time up as high as possible while balancing on ball, switch legs. Beginners get used to balancing feet on yoga ball first. Intermediates work on small leg raises and balance. For a modified example see this Quadruped Stability Ball video.
• Stability ball L position or Pike Push-ups: same position as previous exercise, bend arms and lower as far as possible, then push-up. Beginners work on holding this position while balancing on yoga ball. Intermediates work on half push-ups developing strength. For an example see this Stability Ball Pike Push-up video.
• Stability ball core abs or knee tucks: place hands on floor with yoga ball behind you, then place tops of feet on top of yoga ball. Next, bring knees to chest as high as you can and then straighten. Beginners can work first on balancing feet on yoga ball while keeping hips high in the air. Intermediates can work on keeping body straight and moving slowly. For an example see this Stability Ball Knee Tuck video.
• Hands to floor hip raises: with feet wide apart and knees bent, lean forward placing hands on floor, as you do this jump your feet up while raising your hips as high above your head as possible. *This is a progression technique for handstands so take your time and use control. Beginners work on jumping up and getting comfortable holding own weight. Intermediates work on holding form when hips high for 1-3 seconds.
• Side-to-side hip raises/floor hops: are best explained in this Body Weight Training video. Place hands on floor and jump feet from right to left side while bringing hips as high above the head as possible. Beginners work on jumping side to side getting used to holding body weight. Intermediates work on raising hips above head and mini holds when hips at highest point.
• Walking assisted hand stand push ups: are a variation of hand stand push ups assisted as seen in this Ryan Ford video. The variation comes in to play where in between each push up you move or walk to the left or right. Then after several repetitions you will move back in the direction you came from. Take your time with this exercise as it requires some time to get used to. Beginners develop strength and repetition in handstand push-ups assisted. Intermediates try small steps in one direction to build coordination and strength.
• Handstand push ups assisted: see this Ryan Ford video. The variation I placed into it involves using a wall with no ledge so your feet are sticking to it by tightening your core muscles. Next, I add the 10 second hold and then the 5 push ups. Beginners it would be best to start with something you can place your feet on to develop proper form and then spend time on developing deeper push ups. Intermediates should either be focusing on deeper push ups or working on sticking their feet to the wall and practicing holds first. 

Hip Thrusters Single Leg Incline or Single Leg Glute Ham Bridges (Incline): For an example see this Ryan Ford video. Beginners it is best to start with both feet on the ground as this is a really good workout and very challenging. For intermediates you can add the one leg in the air but note that it only increases the difficulty of the movement if the leg is high in the air always above waist level.

Hollow Rocks: lying flat on your back with arms stretched above head you will raise arms and legs about 6 inches off the floor while pushing low back down to the ground and begin to rock back and forth like a teeter totter. See this CrossFit Hollow Rock video for an example.

• Hollow Rock Holds: are exactly like Hollow Rocks but you will hold the raised position without rocking back and forth. Here in this Team CrossFit video is an example of this.

K
Knees to elbows: are performed by hanging from pull-up bar and raising knees up to elbows. For an example see this Ryan Ford video. Beginners work on just getting knees up and minimizing swing of body. Intermediates work on getting knees higher and minimize swing of body.

L
Ladders: is just a term used to describe an  increase in reps workout and/or a gradual decrease within the same workout. An example would be a workout consisting of, 3 reps, 5 reps, 7 reps, 7reps again, 5 reps, 3 reps and done. Alternatively, you can start at a high number of reps descending to a lower number ending your set on that number, for example, 13 reps, then work your way down 11, 9, 7, 5. If example is required see this Beginner Ladder Routine video.

Lungs:

• Forward lunges: can be seen here in this Ryan Ford video.
• Side lunges: are started with feet shoulder width apart. Bend knees and touch hands to floor, then fully extend left leg out to your side and keeping your hands to the floor and as low as possible move from your right side over to your left side. Now your right leg will be fully extended and you will be over your left knee. Pull in right leg so it is next to left and begin again. Please note to perform this exercise slowly as it is meant to help stretch your thighs and other leg muscles. For an example to start with see this Side to Side lunge video.

P
Plank: or planks are when a persons body is holding the up position in a push-up. Beginners work on developing this hold as it will prove vital for the following exercises. Intermediates focus on keeping a straight body and hips  no higher then head.

• Plank runs: start in push up position also known as plank, then starting running in plank position focusing on keeping butt below shoulders and lifting knees toward chest. Here is a good example Plank to Chaturanga run video.
• Plank In/Outs or Hops: start in plank position and jump feet to hands or in, then jump feet back into plank or out. For an example see this s&c plank hops video.
• Plank holds: Normal planks start in push up position. Beginners focus on keeping butt low and moving arms closer to body for greater stability. Intermediates work on keeping body straight. For example see this High Plank Hold video.
• Alternating arms and legs plank holds: Arms: Start in plank position and lift 1 arm so it is straight in front of you parallel to the ground. Work on holding this position with a straight body, then switch arms and hold other side up. Legs: Start in plank position and lift 1 leg so it is off the ground but remains parallel to it. Work on holding this position with a straight body, then switch legs and hold other side up. Opposite arms/legs: Start in plank position then lift 1 arm and 1 leg on opposite sides of the body and hold. Focus on maintaining a straight body and then alternate. For example see this Core Plank video.
• Walking planks on stairs: start in plank position then walk either left or right remaining in plank position along stairs, ledge, curb, wall, etc. The key to the exercise is to make your body elongated so that you are as low to the ground as possible. Beginners work on coordinating hands and feet to make plank walk smooth and stable. Intermediates work on keeping body straight and maintaining good form.
• Walking planks on stairs alternating hands and feet: start as described above and as you walk from left to right you will lift opposite hand and foot before you move. Place hand and foot back down and move left or right then lift hand and foot on alternate side.
• Plank walks: are similar to walking planks but on the ground. Start in plank position and walk hands and feet to left or right side of body and then walk back. Focus on maintaining body position and a low butt by keeping core tight squeezing muscles where needed. For example see this Fredericksburg Fitness video. Beginners work on coordinating hands and feet to make movement fluid. Intermediates focus on keeping body straight.
• Low plank walks: are similar to plank walks but with one variation. You will lower body to 1 inch (or so) above the ground and then move to the left or right. These are much harder and should be done when you feel strong enough to hold your body weight while moving. Beginners work on holding body weight low to the ground. Intermediates work on moving side to side even if body raises in the process.
• Plank Push-ups or Plank Jacks: See Push-Ups section.

Plant Plyos: For an example see this Ryan Ford video on youtube. Also note, these are referred to as Monkey Plant Plyos. Beginners can start with hoping on wall with 1 foot at a time and having hands further away from feet. Intermediates can  work on closing the gap between hands and feet as to making the movement more fluid.

• High hips monkey plant plyos: are just like regular plant plyos but with hips higher in the air to emphasize the movement.

Press-up Drills: There are several exercises in these drills and they can be see in this Hawaii Parkour Drill Series video. Beginners can start by working on just 1 exercise at a time and develop their strength and coordination. Intermediates can begin to increase repetitions and flowing from one exercise to the next completing a few at a time.

Pull-ups: are overhand shoulder width apart. Beginners can find a lower bar if need be and work on jumping pull-ups, or just work on grip strength by hanging from the bar for as long as possible. Intermediates can work on negatives or with minimizing the amount of leg power used in jumping pull-ups. For example see this Basic Exercise Plans video.

Push-ups:

• Plyo or Pop-up Push-ups: are normal push-ups with a hard push when in the up position and leaving the ground placing hands on wall or ledge in front of you. Then pushing off wall or ledge and catching yourself with hands on ground going into next push-up. Beginners can work on pushing off the ground and just getting air or with no push, when in up position walk hands one at a time up to wall or ledge and ten walk back down. Intermediates try to pop-up with one hand at a time and place it on wall or ledge. Please see this Ryan Ford video for an example. In addition, towards the end of the video there are links to beginners progressions and intermediates progressions. I would recommend reading and watching all first before starting exercise.
• Squat push-ups: are best explained in this Insanity instructional video. Beginners work on lowering yourself slowly into the push up and hold body weight up if to difficult in the beginning. Intermediates work on popping up off the ground quicker and gaining speed.
• Reach high and under push ups: start in plank position, do push up, then lock feet and turn body to side plank, lift arm in air above head then under body then back above your head, finally returning to plank position and that is one side. Repeat on other side. For example see this Reach High & Under Push-Up video. Beginners work on keeping hips high. Intermediates work on smoothing out transitions to make it one fluid movement. Note: this is a complex movement with several parts and will require some time to develop. Shaking and falling over are common for all.
• Assisted single arm push ups: start with finding a low wall, box, or chair and placing one hand on the object. Body will be in push up position with wide feet and with other hand at your side not on the ground. Slowly lower down into the push up and when it becomes too difficult or you feel you are going to fall catch yourself with your free hand. Once all the way down push up trying to minimize the amount of force pushing off of the hand on the ground. Beginners can start with free hand on the ground and use it to assist through the entire movement. Intermediates can work on minimizing second hand on the ground. 
• Decline push ups: start with finding a low wall, table, chair, rock, etc. and place the tops of your feet on it. Position yourself in push up position with hands on the ground. An excellent example is here in this Ryan Ford video. Beginners can work on plank holds in this position to develop strength. Intermediates if still having difficulty try push-ups with one leg on chair and the other on the ground.
• Plange push ups: are done similar to military push-ups but your hand will move down near your lower rib cage with your hands pointed outward away from the body. Keep back higher then normal as this will aid in the push-up. For an example see this AliBodyProgrss video, skip to :48 seconds for plange push-up. Beginners work on moving hands from shoulder height towards rib cage to perform push-up. Intermediates work on low plank holds with hands closer to rib cage to develop strength.
• Plank Push-ups or Plank Jacks: For example see this Workout Guide video. Beginners work on coordination and maintaining a consistent pace. Intermediates work on getting full range of motion in push-up while increasing speed.

• Finger Push-ups Against the Wall: For example see this Finger Press Ups video. This is an excellent exercise to work finger, wrist, and forearm strength. It is also the first in several stages to completing Finger Push-ups on the ground. Beginners start by standing in front of wall about 3/4 arms length distance from wall and perform push-ups using palms of hands as support if needed. Intermediates work on moving feet further away from wall to increase the angel and difficulty of movement. This will help build finger strength and be useful for the continuing steps.

Q
QM Basic: For a good example see this Ryan Ford video on youtube.

• QM Basic Bakward: see this Ryan Ford video for example.
• QM Basic Low or QM Crocodile: Same as QM Basic but with variation that your body remain only a few inches off the ground the entire time thus increasing the difficulty of the movement. Beginners start with QM Basic lowering as far as you can. Intermediates try different movements and step combinations to find a range that works best for you.

QM Cat balance: Cat balance on rail moving walking forward. Beginners work on cat balancing on the ground, on sidewalk curbs, then rails. Intermediates focus on balancing on rail in cat balance then slowly adding in movement.

QM Crab walk: for example view this Ryan Ford video. Also, see Wall Crab walks for a variation of this exercise. 

QM Ground Kongs: for a great example see this Ryan Ford video.

QM Ground Kongs Side-to-Side: Similar to normal ground kongs the difference lies in where your feet land. Start with hands on ground then jump feet to either side of hands for example to the right side. Now, repeat move but feet will land on the left side of hands. It's a zig-zag pattern with you still moving forward as you normally would performing the kong. Beginners work on separating the movement into two pieces, first the placement of your hands then the placement of your feet to work on coordination. Intermediates focus on developing speed and gaining distance in movement.

QM Inchworm: standing feet together, touch toes, walk hands forward to plank position, then walk feet (small steps) toward hands. Beginners can bend knees at beginning and end to touch ground. Here is an example with a American Parkour video on youtube.

• Backward Inchworms: are performed same as QM Inchworms but in reverse. 
• Side to Side Inchworms: are done from standing position, touching hands to ground in front of you, then moving one leg and arm out to your side (small step), and then moving your other arm and leg in same direction shoulder width apart. You will continue this for 4-5 reps increasing the distance you move both vertically and horizontally until in near full Inchworm position. Continue but slowly moving arms and legs closer together each time, until finished in standing position with hands on floor in front of feet.

QM Push-Ups or Push-Up Crawls: Starting in Basic QM you will move forward doing 1 push-up in between each step taken. Basic QM for beginners and Alligator QM (or close to the ground QM) for advanced. See this Ryan Ford video for an example.

QM on Stairs: can be performed in a number of ways be it forward, backwards, or sideways. This is a good training tool to build strength and coordination while getting in some good core conditioning. QM stairs included:

• Backwards Basic QM. Start with hands and feet on the ground with back to stairs and begin moving backwards up the stairs reciprocating hands and feet. Be sure to go at own pace and rest as needed. Once you are at the top of the stairs make your way back down still performing Basic QM until you are at the starting point. Beginners will want to focus on holding body weight, moving slowly, and making sure hands have a firm grip on each step. Intermediates will want to focus more on coordination, moving a bit quicker, and keeping the butt low as it has a tendency to rise. This will assist in moving upwards and downwards more smoothly and remove some of the feeling like you are falling forward.
• Kongs or Stair Kongs - can be performed in a variety of ways including, height (vertical) and distance (horizontal) challenges, or power and speed challenges. *Note: On stairs it is advisable to test your ground kongs first on a flat surface then try it on one or two stairs to get used to it. Ok, so start with hands and feet on the ground facing stairs and begin by doing the first ground kong on the ground then the next on the stairs. Once you are at the top of the stairs work you way down going backwards to the start point. Beginners work on moving slowly and with control up the stairs. You can very the difficulty by moving from one stair at a time to two or three stairs. Intermediates can work on adding in more stairs and/or speed. Also, when moving backwards down the stairs you can work on getting your hips high in the air above your head supporting your weight with your hands before you land with your feet on the stair. 

R
Rail balancing: find a rail of any kind and any height to practice on. If just starting use ones lower to the ground or use a ledge such as sidewalk curb. As incentive, every time you step on the ground or fall of the rail do 2 push-ups, total them up and do them after each exercise.

• Balance and walk along rail: Beginners work on balancing first, Intermediates work on taking small steps slowly.
• Balance, walk, rail squat: Beginners work on balancing, slowly add in squat and walking. Intermediates work on taking a step, balancing, squatting, then continuing.
• Rail squat: with both feet perpendicular on rail, balance on balls of feet, perform squat, touch bar, hold, stand back up. Beginners work on balance, keep doing it until you can stand up on rail without falling off. Intermediates, once you have your balance slowly start to work on squats and holds.
• Hop on rail and balance: facing rail, jump on top of it, squat, 180 jump on rail, jump down. It only counts as 1 if you complete whole exercise without touching the ground in between. Beginners work on jumping up on rail and balancing and safely jumping down. Intermediates work on landing adding the squat, then attempt 180 jump on rail if able.
• QM Cat balancing: Cat balance on rail moving walking forward. Beginners work on cat balancing on the ground, on sidewalk curbs, then rails. Intermediates focus on balancing on rail in cat balance then slowly adding in movement.

Rolls:

• Parkour or Shoulder rolls: There are many many tutorials on youtube to research if not sure what to do or how to perform it properly. Recommend starting with this Ryan Ford video and Parkour Ukemi video and then working from there. Watch out for shoulder and neck injuries.
• Backwards rolls: See videos on youtube for more instruction like this Ukemi: Backward roll video and when more advanced watch this Hawaii Parkour video.

Russian Twists: For example see this Howto video. Beginners start with light or no weights and if move is still difficult begin by laying on back working ab strength until you are able to sit up fully. Intermediates add weights and focus on touching the floor with hands on each twist to increase difficulty.

Russian Laundry Towel Wringing Out: For example see this Russian Laundry video. This is an excellent exercise for grip strength and for wringing out your clothes when the dryer doesn't work. Beginners work on wringing out towel until 10 or less drops of water come out per wring. Intermediates get this down to 4 or less drops with the goal completely wringing out the cloth.

S
Sit-ups: can be performed a number of different ways but I would recommend starting with something simple as seen in this American Parkour video. If there is a ledge or something you can hook your feet under to support yourself then please use it to make this exercise easier.

• Roll up sit ups: start laying flat on back with arms above body perpendicular to ground, rise up and touch toes, lean back raising legs up to place body in a V position, reach up and touch toes again, then place legs and back down on ground that is one rep. Note: the more your arms are perpendicular to ground or closer to waist level when you start the harder the exercise and this is what you want.
• Crunch frog sit ups: start balancing on butt with knees in to chest, feet off the ground, and arms lightly hugging legs. Then legs will extend in front of you not touching the ground, arms will open and extend fully to your sides after which you will return to the start position and that is one rep.
• Bicycle sit ups: start balancing on butt with hands on ground at waist level. With feet in the air begin to peddle in one direction and then reverse the direction after so many reps.

Skull Crushers: For example see this Ryan Ford video. Beginners can start either with plank holds on the wall or by moving feet in closer to wall to make them easier. Intermediates can work on moving feet further back and by performing 1/2 skull crushers until strength develops.

Spiderman Jumps/Burpees: For example see this spiderman jumps video. The movement is the same as a burpee but with the slight variation of one leg going back and one leg staying near hands. Beginners focus on stepping one leg back first, lower to ground, then step back and jump up. Intermediates focus on making it a smooth movement and eliminating any steps in between.

Squats:

• Full Squats: can be done in various ways but watch this Ryan Ford video for the most effective way.  Beginners can start by using a door way or wall to hang on to while performing the squat so they can go further down with support. Intermediates can still use a wall, couch, table, etc. but try to only hold on for brief periods of time increasing the amount of overall time you do the full squat unassisted.
• Single leg squats with weight is a variation of the Bulgarian squat: I did not use any support for my back leg and I only use weight in one hand which is opposite the leg that is moving behind me. Start in standing position and begin the squat down. The opposite leg will move behind you and you will lean forward to make your body parallel to the floor. Beginners start with the Bulgarian squat using only body weight eventually moving to weighted. Intermediates try exercise without weights until balance is solid and knee strength able to hold additional weight.
• Stair Squat Hops: see this Ryan Ford video for example.
• Squat Hops: example can be seen in this Woldfitness video.
• Bulgarian Split Squats: See explanation on Bulgarian Split Squats for info.

Stability Ball:

• Stability Ball Pike Extensions: For an example see this Stability Ball Pike video. Beginners start by working on balancing both feet on the ball and holding a straight body. Intermediates continue with this movement and then add knee tucks to chest as stability and strength develop.
• Stability Ball Pike Push-ups: For an example see this Stability Ball Pike Push-up video. 
• Stability Ball Plank Holds: For an example see this Stability Ball Plank video. 

Stair monkey plants (also see Plant Plyos): find some stairs, stand in front of them and do a monkey plant on as high a stair as possible, stand all the way up and walk back down. Beginners can start with monkey plants on the ground working on strength and flexibility, Intermediates can start with small monkey plants on 1 or 2 stairs max.

Step-ups: For a good example of step-ups view this Ryan Ford video. They are done by stepping up on a box, bench, ledge, etc. and hoping up, then stepping back down. Perform equal amounts of reps on each side.

Superman Holds: are excellent for developing core and back strength. See this Superman Hold youtube video for a good example. Beginners set time of holds between 5-10 seconds with equal amount of rest time in between. Intermediates work on increasing time gradually but primarily focus on keeping arms high with shoulders as close to ears as possible and thighs as far off the ground as possible.

T
Toe touches(Leg Swings) into Lunges: for examples see this Backward Lunge + Leg Swing video. Note: the move I describe differs from this video in that, you will swing your leg up and then down into a lunge position. Beginners separate the movement into two pieces with toe touch/leg swing first, then with both feet on ground step into forward lunge. Intermediates focus on form and balance slowly working it into one movement.

Tuck jumps: can be seen in this Ryan Ford video. Beginners can start by just working on small tuck jumps focusing on getting their knees up to their chest not their heels to their butts. This is very important in performing this movement as it will help ensure safety, proper landings, and increase the individuals ability to jump higher. Intermediates can focus on landing softly with little noise and on getting their knees higher and/or jumping higher as well.

• Tuck jump squats: Feet shoulder width apart, squat, as you stand up, jump up, rising knees as high as you can. Beginners start with squats only, Intermediates add jump after squat but don't raise knees.

W
Walking assisted hand stand push ups: see Handstand progressions.

Wall Crab walks: start in crab position facing wall with feet placed on wall. Walk to the left or right keeping feet on wall. See this Ryan Ford video for an example.

Wall hops aka Box Jumps: find small wall approximately 1 foot to 1 meter high, stand in front of it, vertical jump up on top of it, stand up, squat back down and jump down. Beginners start on lower surfaces like a step, curb, sidewalk, etc. Intermediates work on height increase as strength and flexibility develop.

Wall pistol squats: find a wall approximately 1 foot to 1 meter or higher, walk along edge, leg next to edge will hang off wall and you will squat down all the way to an almost sitting position, then stand back up and take a step forward. Beginners can squat as far as is comfortable then stand up with assist of hands while focusing on good form, balance, strength development and flexibility. Intermediates can perform squat to near sitting position using hands to stabilize body but not use them when standing up.

Weighted full squat hops: using 10 lbs. hand weights do full squat with knees bent past 90 degrees and touch floor, as you stand up, jump up. Beginners DO NOT use weights only do full squats with no jump at end, Intermediates can select to use weights but very minimal and develop leg strength to jump at end.

Weighted wrist mobility exercises: for info see this Bodybuilding Exercises video. The one variation I added was to first do exercises sitting down and then stand up and repeat them with straight arms at shoulder height.