Exercise Variation

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.

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.