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.
Depth Drops
Postrequisites 6
Bounds
Requires proficiency of 50%
Forward/Backward Bounds🌐
2 sets of 12-15 reps (ea. side)
First time? Take it easy working the new movement and focus on your form.
Lateral Bounds🌐
2 sets of 12-15 reps (ea. side)
First time? Take it easy working the new movement and focus on your form.
Curtsy Lunges (Plyometric)
Requires proficiency of 50%
⚠ Speed Skaters🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
Hurdle Hops
Requires proficiency of 50%
Hurdle Hops🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
One-Leg Hurdle Hops🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
Jump Squats
Requires proficiency of 50%
Jump Squats🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
Lunges (Plyometric)
Requires proficiency of 50%
Lunge Pulses🌐
4 sets of 15-30s (ea. side)
First time? Take it easy working the new movement and focus on your form.
Plyometric Lunges🌐
4 sets of 15-30s
First time? Take it easy working the new movement and focus on your form.
Vertical Jumps
Requires proficiency of 50%
Pogo Jumps🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
One-Leg Pogo Jumps🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
Vertical Jumps🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
Jumping Knee Tuck🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
