Variation
Accessory
Exercise
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.
Glute Bridges
Postrequisites 9
Bridges
Requires proficiency of 50%
Wall Bridges🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.

Yoga Bridge🌐
3 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.

Incline Bridges🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.

Head Bridges🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.

Full Bridges🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.

Wheel Bridges🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.

Wheel Stretch🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.

One-Leg Wheel Stretch🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.

Tap Bridges🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.

Deadlift
Requires proficiency of 50%
Deadlift🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.

Glute Bridge + Reach
Requires proficiency of 50%
Glute Bridge w/ Reach🌐
2 sets of 12-15 reps (ea. side)
First time? Take it easy working the new movement and focus on your form.

Glute Bridge March
Requires proficiency of 50%
Glute Bridge March🌐
2 sets of 12-15 reps (ea. side)
First time? Take it easy working the new movement and focus on your form.

Hamstring Walk Outs
Requires proficiency of 50%
Hamstring Walk Outs🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.

Hip Thrusts
Requires proficiency of 50%
Hip Thrust Hold🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.

Hip Thrusts🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.

One-Leg Hip Thrust Hold🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.

One-Leg Hip Thrusts🌐
2 sets of 12-15 reps (ea. side)
First time? Take it easy working the new movement and focus on your form.

Romanian Deadlift
Requires proficiency of 50%
⚠ Romanian Deadlift🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.

⚠ Split Stance Romanian Deadlift🌐
2 sets of 12-15 reps (ea. side)
First time? Take it easy working the new movement and focus on your form.

⚠ One-Leg Romanian Deadlift🌐
2 sets of 12-15 reps (ea. side)
First time? Take it easy working the new movement and focus on your form.

Sumo Deadlift
Requires proficiency of 50%
Sumo Deadlift🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.

Wild Thing
Requires proficiency of 50%
Wild Thing🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
