Exercise Variation

Exercise
Ignore this exercise and all of its variations for all sections.
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
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
3 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Deadlift

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Glute Bridge + Reach

Requires proficiency of 50%
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Glute Bridge March

Requires proficiency of 50%
Manage
2 sets of 12-15 reps (ea. side)

Hamstring Walk Outs

Requires proficiency of 50%
Manage
2 sets of 12-15 reps

Hip Thrusts

Requires proficiency of 50%
Manage
4 sets of 15-30s holds
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
4 sets of 15-30s holds (ea. side)
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Romanian Deadlift

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Sumo Deadlift

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Wild Thing

Requires proficiency of 50%
Manage
4 sets of 15-30s holds (ea. side)