Manage Exercise Variation
Variation - Cooldown Stretching
Exercise
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.
Passive Hang
Postrequisites 6
Active Hang
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/dead-hang.jpg)
Active Hang
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/dead-hang.jpg)
Arch Hang
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/dead-hang.jpg)
Arch Hang
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/dead-hang.jpg)
Chinups
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/jackknife-pullups.jpg)
Jackknife Chinups
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/static/jackknife-pullups.jpg)
Manage![](https://cdn.aworkoutaday.com/animated/chinups-assisted.webp)
Assisted Chinups
- Pullup Bar | Gymnastic Rings
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/chinups-assisted.webp)
Manage![](https://cdn.aworkoutaday.com/static/full-pullups.jpg)
Chinup Negatives
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/static/full-pullups.jpg)
Manage![](https://cdn.aworkoutaday.com/animated/chinups-full.webp)
Chinups
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/chinups-full.webp)
Commando Pullups
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/pullups-commando.webp)
Assisted Commando Pullups
- Pullup Bar | Gymnastic Rings
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/pullups-commando.webp)
Manage![](https://cdn.aworkoutaday.com/animated/pullups-commando.webp)
Commando Pullups
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/pullups-commando.webp)
Pullups
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/jackknife-pullups.jpg)
Jackknife Pullups
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/static/jackknife-pullups.jpg)
Manage![](https://cdn.aworkoutaday.com/animated/pullups-assisted.webp)
Assisted Pullups
- Pullup Bar | Gymnastic Rings
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/pullups-assisted.webp)
Manage![](https://cdn.aworkoutaday.com/animated/pullup-negatives.webp)
Pullup Negatives
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/pullup-negatives.webp)
Manage![](https://cdn.aworkoutaday.com/animated/pullups-full.webp)
Pullups
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/pullups-full.webp)
Scapular Pullups
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/full-pullups.jpg)
Scapular Pullups
2 sets of 12-15 reps
![](https://cdn.aworkoutaday.com/static/full-pullups.jpg)