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.

Planks (Hands)

Postrequisites 20

Elbow Levers

Requires proficiency of 75%
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds

Rollout

Requires proficiency of 75%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Crow Stretch

Requires proficiency of 50%
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds

Downward Dog + Plank

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
☆ 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.

Dynamic Planks

Requires proficiency of 50%

Four Limbed Staff Pose

Requires proficiency of 50%
Manage
4 sets of 15-30s holds

Handstand Pushups

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

Handstands

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
☆ Hold the peak of each rep for 1s.
Manage
4 sets of 15-30s holds

Inch Worms

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

Leg Lifts from Reverse Planks (Hands)

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

Mountain Climbers

Requires proficiency of 50%
Manage
4 sets of 15-30s
Manage
4 sets of 15-30s
Manage
2 sets of 12-15 reps (ea. side)
Manage
4 sets of 15-30s

Peacock Plank

Requires proficiency of 50%
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds

Pike

Requires proficiency of 50%
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds

Plank to Pike

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

Planks (Forearms + Hands)

Requires proficiency of 50%
Manage
4 sets of 15-30s holds

Planks (Hands) + Arm Reach

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
☆ Hold the peak of each rep for 1s.

Planks (Hands) + Leg Reach

Requires proficiency of 50%

Planks + Rows

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

Reverse Planks (Hands)

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)

Serratus Planks (Hands)

Requires proficiency of 50%
Manage
4 sets of 15-30s