Exercise Variation

Variation - Functional
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.
Track how much weight you are able to lift.
Extra Light Band
Light Band
Midweight Band
Heavy Band
Extra Heavy Band
Sets
Reps/Secs
Weight
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.

Romanian Deadlift

Prerequisites 4

Deadlift

Requires proficiency of 50%

Deadlift🌐

2 sets of 12-15 reps
☆ 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

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

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.

Straight-Leg Ball Pickup

Requires proficiency of 50%

Straight Leg Ball Pickup🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Postrequisites 3

Romanian Deadlift + Knee Drive

Requires proficiency of 50%

One-Leg Romanian Deadlift with Knee Drive🌐

2 sets of 12-15 reps (ea. side)

Romanian Deadlift + Reach

Requires proficiency of 50%

One-Leg Romanian Deadlift with Reach🌐

2 sets of 12-15 reps (ea. side)

Stiff-Legged Deadlift

Requires proficiency of 75%

Stiff-Legged Deadlift🌐

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