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.

Elbow Levers

Prerequisites 2

Planks (Hands)

Requires proficiency of 75%

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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Pushups

Requires proficiency of 75%

Wall Pushups🌐

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

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

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

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

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

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

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

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
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⚠ One-Arm Pushups🌐

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