Exercise Variation

Variation - Functional
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Sets
Reps/Secs
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Exercise
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Romanian Deadlift

Prerequisites 4

Deadlift

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

Glute Bridges

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

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.
▼

Straight-Leg Ball Pickup

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

Romanian Deadlift + Knee Drive

Requires proficiency of 50%

Romanian Deadlift + Reach

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

Stiff-Legged Deadlift

Requires proficiency of 75%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.