Exercise Variation

Variation - Cooldown Stretching
Ignore this variation for just this section.
Refresh this variation—the next workout will try and select a new exercise variation if available.
Customize how long you want to see exercises before they refresh.
0
Add a delay before this variation is recycled from your workouts.
The Weekly Training Volume Targets feature takes precedence over this.
0
Add a delay before this variation is recirculated back into your workouts.
This may not apply if there are no other exercises available.
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 switch to an easier or harder variation.

Downward Dog

Postrequisites 7

Downward Dog (Revolved)

Requires proficiency of 50%

Revolved Downward Dog🌐

4 sets of 15-30s holds (ea. side)

Downward Dog + Calf Mobility

Requires proficiency of 50%

Downward Dog Calf Stretch🌐

2 sets of 12-15 reps
Hold the peak of each rep for 1s.

Downward Dog + Plank

Requires proficiency of 50%

Plank to Downward Dog🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Plank to One-Leg Downward Dog🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Downward Dog + Upward Dog

Requires proficiency of 50%

Downward Dog to Upward Dog🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Front Splits

Requires proficiency of 50%

⚠ Half Front Splits🌐

4 sets of 15-30s holds (ea. side)

⚠ Front Splits🌐

4 sets of 15-30s holds (ea. side)

⚠ Monkey Splits🌐

4 sets of 15-30s holds (ea. side)

Inch Worms

Requires proficiency of 50%

Inch Worms🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Quadruped + Downward Dog

Requires proficiency of 50%

Quadruped to Downward Dog🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Quadruped to Downward Dog Alternating Toe Touches🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.