Manage 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%
Manage![](https://cdn.aworkoutaday.com/static/wall-bridges.jpg)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/static/wall-bridges.jpg)
Manage![](https://cdn.aworkoutaday.com/animated/bridge-yoga-alt.webp)
3 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/bridge-yoga-alt.webp)
Manage![](https://cdn.aworkoutaday.com/static/incline-bridges.jpg)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/static/incline-bridges.jpg)
Manage![](https://cdn.aworkoutaday.com/animated/bridges-head.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/bridges-head.webp)
Manage![](https://cdn.aworkoutaday.com/animated/bridges-full.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/bridges-full.webp)
Manage![](https://cdn.aworkoutaday.com/animated/bridges-wheel.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/bridges-wheel.webp)
Manage![](https://cdn.aworkoutaday.com/static/wheel-bridges.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/wheel-bridges.jpg)
Manage![](https://cdn.aworkoutaday.com/static/wheel-bridges.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/wheel-bridges.jpg)
Manage![](https://cdn.aworkoutaday.com/static/tap-bridges-alt.jpg)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/static/tap-bridges-alt.jpg)
Deadlift
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/deadlift.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/deadlift.webp)
Glute Bridge + Reach
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/glute-bridge-march.webp)
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/glute-bridge-march.webp)
Glute Bridge March
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/glute-bridge-march.webp)
2 sets of 12-15 reps
![](https://cdn.aworkoutaday.com/animated/glute-bridge-march.webp)
Hamstring Walk Outs
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/glute-bridges.jpg)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/static/glute-bridges.jpg)
Hip Thrusts
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/hip-thrusts.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/hip-thrusts.jpg)
Manage![](https://cdn.aworkoutaday.com/animated/hip-thrust.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/hip-thrust.webp)
Manage![](https://cdn.aworkoutaday.com/static/one-leg-hip-thrust-hold.jpg)
4 sets of 15-30s holds (ea. side)
![](https://cdn.aworkoutaday.com/static/one-leg-hip-thrust-hold.jpg)
Manage![](https://cdn.aworkoutaday.com/static/one-leg-hip-thrust.jpg)
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/static/one-leg-hip-thrust.jpg)
Romanian Deadlift
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/romanian-deadlift-alt.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/romanian-deadlift-alt.webp)
Manage![](https://cdn.aworkoutaday.com/animated/romanian-deadlift-split-stance.webp)
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/romanian-deadlift-split-stance.webp)
Manage![](https://cdn.aworkoutaday.com/animated/romanian-deadlift-one-leg.webp)
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/romanian-deadlift-one-leg.webp)
Sumo Deadlift
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/deadlift-sumo.webp)
Sumo Deadlift
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/deadlift-sumo.webp)
Wild Thing
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/wild-thing-stretch.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/wild-thing-stretch.jpg)