Exercise
Progress or regress exercises to switch between easier and harder variations.
Progress or regress an exercise's progression level to swap to an easier or harder variation.
Elbow Levers
Prerequisites 2
Hand Planks
Requires proficiency of 75%
Knee Hand Plank🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
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High Plank w/ Leg Lifts🌐
2 sets of 12-15 reps (ea. side)
First time? Take it easy working the new movement and focus on your form.
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Hand Plank🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
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Decline Plank🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
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One-Arm Plank🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
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One-Leg Plank🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
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X-Plank🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
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Extended Plank🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
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One-Arm One-Leg Plank🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
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Pushups
Requires proficiency of 75%
Wall Pushups🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
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Incline Pushups🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
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Knee Pushups🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
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Full Pushups🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
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Decline Pushups🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
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Narrow Pushups🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
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Side Staggered Pushups🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
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Archer Pushups🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
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⚠ One-Arm Pushups🌐
2 sets of 12-15 reps (ea. side)
First time? Take it easy working the new movement and focus on your form.
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