Exercise Variation

Variation - Functional
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Sets
Reps/Secs
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Exercise
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Glute Bridges

Postrequisites 9

Bridges

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
3 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Deadlift

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Glute Bridge + Reach

Requires proficiency of 50%
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Glute Bridge March

Requires proficiency of 50%
Manage
2 sets of 12-15 reps (ea. side)

Hamstring Walk Outs

Requires proficiency of 50%
Manage
2 sets of 12-15 reps

Hip Thrusts

Requires proficiency of 50%
Manage
4 sets of 15-30s holds
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
4 sets of 15-30s holds (ea. side)
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Romanian Deadlift

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Sumo Deadlift

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Wild Thing

Requires proficiency of 50%
Manage
4 sets of 15-30s holds (ea. side)