Variation

Functional

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Track how many sets and reps you complete.
Sets
Reps/Secs
Exercise
Ignore this exercise and all of its variations for all sections.
Progress or regress exercises to switch between easier and harder variations.
Progress or regress an exercise's progression level to swap to an easier or harder variation.

Bodyweight Squats

Prerequisites 1

Tibial Rotation

Requires proficiency of 50%
Postrequisites 28

Banded Squats

Requires proficiency of 50%

Banded Squats🌐

Deadlift

Requires proficiency of 50%

Deep Squats

Requires proficiency of 50%

Deep Squats + Foward Fold

Requires proficiency of 50%

Front Squats

Requires proficiency of 50%

Goblet Squats

Requires proficiency of 50%

Granny Toss

Requires proficiency of 50%

Granny Toss🌐

Hack Squats

Requires proficiency of 50%

Jump Squats

Requires proficiency of 50%

Kettlebell Swings

Requires proficiency of 50%

⚠ Two-Handed Kettlebell Swings🌐

Lateral Squat Walks

Requires proficiency of 50%

Lateral Squats

Requires proficiency of 50%

Matrix Squats

Requires proficiency of 50%

Offset Front Squats

Requires proficiency of 50%

Offset Overhead Squats

Requires proficiency of 50%

Overhead Squats

Requires proficiency of 50%

Overhead Sumo Squats

Requires proficiency of 50%

⚠ Overhead Sumo Squats🌐

Rear Squats

Requires proficiency of 50%

Rear Squats🌐

Spanish Squats

Requires proficiency of 25%

Split Squats

Requires proficiency of 50%

Squat Holds

Requires proficiency of 25%

Squat Presses

Requires proficiency of 50%

Squat Throws

Requires proficiency of 50%

Squats + Forward Fold

Requires proficiency of 50%

Suitcase Squats

Requires proficiency of 50%

One-Arm Suitcase Squats🌐

Sumo Deadlift

Requires proficiency of 50%

Sumo Squats

Requires proficiency of 50%

Wall Facing Squats

Requires proficiency of 50%