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.
Glute Bridges
Postrequisites 9
Bridges
Requires proficiency of 50%
Wall Bridges🌐
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Yoga Bridge🌐
3 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Incline Bridges🌐
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Head Bridges🌐
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Full Bridges🌐
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Wheel Bridges🌐
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Wheel Stretch🌐
4 sets of 15-30s holds
One-Leg Wheel Stretch🌐
4 sets of 15-30s holds
Tap Bridges🌐
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Deadlift
Requires proficiency of 50%
Glute Bridge + Reach
Requires proficiency of 50%
Glute Bridge w/ Reach🌐
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
Glute Bridge March
Requires proficiency of 50%
Glute Bridge March🌐
2 sets of 12-15 reps (ea. side)
Hamstring Walk Outs
Requires proficiency of 50%
Hamstring Walk Outs🌐
2 sets of 12-15 reps
Hip Thrusts
Requires proficiency of 50%
Hip Thrust Hold🌐
4 sets of 15-30s holds
One-Leg Hip Thrust Hold🌐
4 sets of 15-30s holds (ea. side)
Romanian Deadlift
Requires proficiency of 50%
Sumo Deadlift
Requires proficiency of 50%
Wild Thing
Requires proficiency of 50%
Wild Thing🌐
4 sets of 15-30s holds (ea. side)
