Variation

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Exercise
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Pushups

Postrequisites 12

Clutch Flags

Requires proficiency of 75%

The Grip🌐

4 sets of 15-30s holds

Single-Leg Diagonal Flag🌐

4 sets of 15-30s holds

Bent-Knee Diagonal Flag🌐

4 sets of 15-30s holds

Full Diagonal Flag🌐

4 sets of 15-30s holds

Tuck Clutch Flag🌐

4 sets of 15-30s holds

Single-Leg Clutch Flag🌐

4 sets of 15-30s holds

Bent-Knee Clutch Flag🌐

4 sets of 15-30s holds

Clutch Flags🌐

4 sets of 15-30s holds

Elbow Levers

Requires proficiency of 75%

Straight Arm Planks🌐

4 sets of 15-30s holds

Bent Arm Planks🌐

4 sets of 15-30s holds

Straight Arm Wall Planks🌐

4 sets of 15-30s holds

Bent Arm Wall Plank🌐

4 sets of 15-30s holds

Elbow Lever Grip🌐

4 sets of 15-30s holds

Diagonal Elbow Lever🌐

4 sets of 15-30s holds

Wall Elbow Lever🌐

4 sets of 15-30s holds

Single Leg Elbow Lever🌐

4 sets of 15-30s holds

Bent Knee Elbow Lever🌐

4 sets of 15-30s holds

Straddle Elbow Lever🌐

4 sets of 15-30s holds

Full Elbow Levers🌐

4 sets of 15-30s holds

Burpees

Requires proficiency of 50%

Burpees🌐

4 sets of 15-30s holds

Chest Throw

Requires proficiency of 50%

Stepping One-Arm Chest Pass🌐

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

Supine Chest Throw🌐

4 sets of 15-30s holds

Dead-Stop Pushups

Requires proficiency of 50%

Dead-Stop Pushups🌐

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

Handstand Pushups

Requires proficiency of 50%

⚠ Wall Handstand Pushups🌐

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

Hip External Rotation Pushups

Requires proficiency of 50%

Hip ER Pushups🌐

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

Inch Worms + Pushup

Requires proficiency of 50%

Inch Worms w/ Pushup🌐

2 sets of 12-15 reps

Pike Pushups

Requires proficiency of 50%

Pike Pushups🌐

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

Elevated Pike Pushups🌐

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

Pseudo Planche

Requires proficiency of 50%

Pseudo Planche🌐

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

Pushups (Plyometric)

Requires proficiency of 50%

Serratus Pushups

Requires proficiency of 50%

Serratus Pushups🌐

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