Variation

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Exercise
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Sumo Deadlift

Prerequisites 4

Bodyweight Squats

Requires proficiency of 50%

Assisted Squats🌐

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

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

Air Squats🌐

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

Narrow Squats🌐

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

Front Staggered Squats🌐

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

Assisted One-Leg Squats🌐

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

One-Leg Box Squats🌐

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

One-Leg Squats🌐

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

Glute Bridges

Requires proficiency of 50%

Glute Bridge🌐

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

Glute Bridge Hold🌐

4 sets of 15-30s holds
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One-Leg Glute Bridge🌐

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

One-Leg Glute Bridge Hold🌐

4 sets of 15-30s holds (ea. side)
▼

Hip Thrusts

Requires proficiency of 50%

Hip Thrust Hold🌐

4 sets of 15-30s holds
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Hip Thrusts🌐

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

One-Leg Hip Thrust Hold🌐

4 sets of 15-30s holds (ea. side)
▼

One-Leg Hip Thrusts🌐

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

Sumo Squats

Requires proficiency of 50%

Assisted Sumo Squats🌐

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

Sumo Squats🌐

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