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.

Lateral Squats

Prerequisites 1

Bodyweight Squats

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.
▼
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.
▼
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼
Postrequisites 7

Hand to Big Toe Stretch (Side)

Requires proficiency of 75%
Manage
4 sets of 15-30s holds

Cossack Squats

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

Foot-Elevated Lateral Squats

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

Kneeling Adductor Stretch

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

Lateral Lunge with Overhead Reach

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

Lateral Lunges

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

Side Splits

Requires proficiency of 50%
Manage
4 sets of 15-30s holds (ea. side)
Manage
4 sets of 15-30s holds