A Workout a Day
Exercises
Variation
Cooldown Relaxation
Variation
Deep Squat Hold
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Extra Light Band
Light Band
Midweight Band
Heavy Band
Extra Heavy Band
Deep Squat Hold
Dumbbells | Kettlebells | Plates
Sets
Reps/Secs
Weight
Exercise
Exercise
Deep Squats
Ignore this exercise and all of its variations for all sections.
Progress or regress exercises to switch between easier and harder variations.
Progression
Progress or regress an exercise's progression level to swap to an easier or harder variation.
Deep Squats
Assisted Deep Squat Hold
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▼
Deep Squat Hold
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Dumbbells | Kettlebells | Plates
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Prerequisites
3
Ankle Mobilization
Requires proficiency of 50%
Half-Kneeling Ankle Rocks
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Resistance Bands
▼
Ankle Mobility Drill
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▼
Bodyweight Squats
Requires proficiency of 50%
Assisted Squats
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▼
Box Squats
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▼
Air Squats
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▼
Narrow Squats
🌐
▼
Front Staggered Squats
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▼
Assisted One-Leg Squats
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▼
One-Leg Box Squats
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▼
One-Leg Squats
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Tibial Rotation
Requires proficiency of 50%
Banded Tibial Internal Rotation
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Resistance Bands | Mini Loop Bands
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Supine Hip IR Level I ERE
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▼
Tibial Rotation
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Postrequisites
4
Baby Crow Stretch
Requires proficiency of 50%
One-Leg Baby Crow Stretch
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Baby Crow Stretch
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Crow Stretch
Requires proficiency of 50%
Half Crow Stretch
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Assisted Crow Stretch
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Crow Stretch
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Deep Squats + Foward Fold
Requires proficiency of 50%
Deep Squat Hold w/ Forward Fold
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Deep Squats + Thoracic Rotation
Requires proficiency of 50%
Deep Squat w/ Thoracic Rotation
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Revolved Deep Squat Hold
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Revolved Deep Squat Hold w/ Knees Together
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