Exercise Variation
Exercise
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.
Depth Drops
Postrequisites 6
Bounds
Requires proficiency of 50%
Forward/Backward Bounds🌐
2 sets of 12-15 reps (ea. side)

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

Curtsy Lunges (Plyometric)
Requires proficiency of 50%
⚠ Speed Skaters🌐
4 sets of 15-30s holds

Hurdle Hops
Requires proficiency of 50%
Hurdle Hops🌐
4 sets of 15-30s holds

One-Leg Hurdle Hops🌐
4 sets of 15-30s holds (ea. side)

Jump Squats
Requires proficiency of 50%
Jump Squats🌐
4 sets of 15-30s holds

Lunges (Plyometric)
Requires proficiency of 50%
Lunge Pulses🌐
4 sets of 15-30s (ea. side)

Plyometric Lunges🌐
4 sets of 15-30s

Vertical Jumps
Requires proficiency of 50%
Pogo Jumps🌐
4 sets of 15-30s holds

One-Leg Pogo Jumps🌐
4 sets of 15-30s holds (ea. side)


Jumping Knee Tuck🌐
2 sets of 12-15 reps
