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%

Straight Arm Planks🌐

4 sets of 15-30s holds

Bent Arm Planks🌐

4 sets of 15-30s holds

Straight Arm Wall Planks🌐

4 sets of 15-30s holds

Bent Arm Wall Plank🌐

4 sets of 15-30s holds

Elbow Lever Grip🌐

4 sets of 15-30s holds

Diagonal Elbow Lever🌐

4 sets of 15-30s holds

Wall Elbow Lever🌐

4 sets of 15-30s holds

Single Leg Elbow Lever🌐

4 sets of 15-30s holds

Bent Knee Elbow Lever🌐

4 sets of 15-30s holds

Straddle Elbow Lever🌐

4 sets of 15-30s holds

Full Elbow Levers🌐

4 sets of 15-30s holds

Rollout

Requires proficiency of 75%

Rollout🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Crow Stretch

Requires proficiency of 50%

Half Crow Stretch🌐

4 sets of 15-30s holds

Assisted Crow Stretch🌐

4 sets of 15-30s holds

Crow Stretch🌐

4 sets of 15-30s holds

Downward Dog + Plank

Requires proficiency of 50%

Plank to Downward Dog🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Plank to One-Leg Downward Dog🌐

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

Dynamic Planks

Requires proficiency of 50%

Handstand Pushups

Requires proficiency of 50%

⚠ Wall Handstand Pushups🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Handstands

Requires proficiency of 50%

Elevated Pike Plank Walk🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Wall Walking Handstand🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Wall Handstand🌐

4 sets of 15-30s holds

Inch Worms

Requires proficiency of 50%

Inch Worms🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Leg Lifts from Reverse Planks (Hands)

Requires proficiency of 50%

Single Leg Lift from Reverse Plank🌐

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

Low Planks

Requires proficiency of 50%

Low Plank🌐

4 sets of 15-30s holds

One-Leg Low Plank🌐

4 sets of 15-30s holds (ea. side)

Mountain Climbers

Requires proficiency of 50%

Rotational Climbers🌐

4 sets of 15-30s holds

Lateral Climbers🌐

4 sets of 15-30s holds

Side Climbers🌐

2 sets of 12-15 reps (ea. side)

Everest Climbers🌐

4 sets of 15-30s holds

Jumping Mountain Climbers🌐

4 sets of 15-30s holds

Peacock Plank

Requires proficiency of 50%

Assisted Peacock Plank🌐

4 sets of 15-30s holds

Peacock Plank🌐

4 sets of 15-30s holds

Pike Planks

Requires proficiency of 50%

Pike Plank🌐

4 sets of 15-30s holds

Elevated Pike Plank🌐

4 sets of 15-30s holds

Plank to Pike

Requires proficiency of 50%

Plank to Pike Jumps🌐

4 sets of 15-30s holds

Stability Ball Pike🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Planks (Forearms + Hands)

Requires proficiency of 50%

High Low Plank🌐

4 sets of 15-30s holds

Planks (Hands) + Arm Reach

Requires proficiency of 50%

Plank with Alternating Opposite Reach🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Plank with Alternating Reach🌐

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%

Renegade Row🌐

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

Reverse Planks (Hands)

Requires proficiency of 50%

Reverse Plank🌐

4 sets of 15-30s holds

Reverse One-Leg Plank🌐

4 sets of 15-30s holds (ea. side)

Serratus Planks (Hands)

Requires proficiency of 50%

Serratus Plank🌐

4 sets of 15-30s