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.

Split Squats

Prerequisites 1

Bodyweight Squats

Requires proficiency of 50%

Assisted Squats🌐

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

Box Squats🌐

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

Air Squats🌐

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

Narrow Squats🌐

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

Front Staggered Squats🌐

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

Assisted One-Leg Squats🌐

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

One-Leg Box Squats🌐

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

One-Leg Squats🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼
Postrequisites 5

Curtsy Lunges

Requires proficiency of 50%

⚠ Curtsy Lunges🌐

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

Curtsy Squats

Requires proficiency of 50%

⚠ Curtsy Squats🌐

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

Elevated Split Squats

Requires proficiency of 50%

Assisted Bulgarian Split Squats🌐

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

Bulgarian Split Squats🌐

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

Split Squats (ATG)

Requires proficiency of 50%

Assisted ATG Split Squat🌐

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

ATG Split Squat🌐

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

Walking Lunges

Requires proficiency of 50%

Walking Lunges🌐

2 sets of 12-15 reps (ea. side)