Exercise Variation
Exercise
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%
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Elbow Levers
Requires proficiency of 75%
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Burpees
Requires proficiency of 50%
Chest Throw
Requires proficiency of 50%
Manage
Stepping One-Arm Chest Pass
4 sets of 15-30s (ea. side)
Manage
Supine Chest Throw
4 sets of 15-30s
Dead-Stop Pushups
Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Handstand Pushups
Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Hip External Rotation Pushups
Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Inch Worms + Pushup
Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Pike Pushups
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
☆ Hold the peak of each rep for 1s.
Pseudo Planche
Requires proficiency of 50%
Manage
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%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.