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.

Planks + Rows

Prerequisites 2

Planks (Hands)

Requires proficiency of 50%

Knee Hand Plank🌐

4 sets of 15-30s holds
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Hand Plank🌐

4 sets of 15-30s holds
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Decline Plank🌐

4 sets of 15-30s holds
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One-Arm Plank🌐

4 sets of 15-30s holds (ea. side)
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One-Leg Plank🌐

4 sets of 15-30s holds (ea. side)
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X-Plank🌐

4 sets of 15-30s holds
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Extended Plank🌐

4 sets of 15-30s holds
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One-Arm One-Leg Plank🌐

4 sets of 15-30s holds (ea. side)
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Rows

Requires proficiency of 50%

Bodyweight Rows🌐

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

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