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.

Inch Worms

Prerequisites 3

Downward Dog

Requires proficiency of 50%

Modified Downward Dog🌐

4 sets of 15-30s holds

Downward Dog🌐

4 sets of 15-30s holds

Single Leg Downward Dog🌐

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

Planks (Hands)

Requires proficiency of 50%

Knee Hand Plank🌐

4 sets of 15-30s holds

Hand Plank🌐

4 sets of 15-30s holds

Decline Plank🌐

4 sets of 15-30s holds

One-Arm Plank🌐

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

One-Leg Plank🌐

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

X-Plank🌐

4 sets of 15-30s holds

Extended Plank🌐

4 sets of 15-30s holds

One-Arm One-Leg Plank🌐

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

Standing Forward Folds

Requires proficiency of 50%

Dangling Stretch🌐

4 sets of 15-30s holds

Standing Half Forward Fold🌐

4 sets of 15-30s holds

Standing Forward Fold🌐

4 sets of 15-30s holds
Postrequisites 1

Inch Worms + Pushup

Requires proficiency of 50%

Inch Worms w/ Pushup🌐

2 sets of 12-15 reps