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.
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)
