A Workout a Day
Exercises
Exercise Variation
Exercise
Exercise
Leg Lifts from Reverse Planks (Hands)
Ignore this exercise and all of its variations for all sections.
Progress or regress exercises to switch between easier and harder variations.
Progression
Progress or regress an exercise's progression level to switch to an easier or harder variation.
Leg Lifts from Reverse Planks (Hands)
Single Leg Lift from Reverse Plank
Resistance Bands
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Prerequisites
3
Leg Lifts
Requires proficiency of 50%
Manage
Lying Single Leg Lift
Mini Loop Bands
2 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
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Manage
Standing Single Leg Lift
Resistance Bands
2 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
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Planks (Hands)
Requires proficiency of 50%
Manage
Knee Hand Plank
4 sets of 15-30s holds
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Manage
Hand Plank
Gymnastic Rings
4 sets of 15-30s holds
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Manage
Decline Plank
4 sets of 15-30s holds
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Manage
One-Arm Plank
Gymnastic Rings
4 sets of 15-30s holds (ea. side)
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Manage
One-Leg Plank
4 sets of 15-30s holds (ea. side)
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Manage
X-Plank
4 sets of 15-30s holds
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Manage
Extended Plank
4 sets of 15-30s holds
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Manage
One-Arm One-Leg Plank
4 sets of 15-30s holds (ea. side)
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Reverse Planks (Hands)
Requires proficiency of 50%
Manage
Reverse Plank
4 sets of 15-30s holds
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Manage
Straight Bridges
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
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Manage
Reverse One-Leg Plank
4 sets of 15-30s holds (ea. side)
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