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.
Planks (Hands)
Postrequisites 20
Elbow Levers
Requires proficiency of 75%
Manage![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
Manage![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
Manage![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
Manage![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
Manage![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
Manage![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
Manage![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
Manage![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
Manage![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
Manage![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
Manage![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/full-elbow-lever.jpg)
Rollout
Requires proficiency of 75%
Manage![](https://cdn.aworkoutaday.com/animated/ab-rollout.webp)
Rollout
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/ab-rollout.webp)
Crow Stretch
Requires proficiency of 50%
Downward Dog + Plank
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/downward-dog-to-plank.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/downward-dog-to-plank.webp)
Manage![](https://cdn.aworkoutaday.com/static/single-leg-downward-dog.jpg)
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/static/single-leg-downward-dog.jpg)
Manage![](https://cdn.aworkoutaday.com/animated/downward-dog-toe-touch.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/downward-dog-toe-touch.webp)
Manage![](https://cdn.aworkoutaday.com/animated/downward-dog-knee-to-elbow.webp)
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/downward-dog-knee-to-elbow.webp)
Dynamic Planks
Requires proficiency of 50%
Four Limbed Staff Pose
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/staff-pose.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/staff-pose.jpg)
Handstand Pushups
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/wall-hand-stand.jpg)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/static/wall-hand-stand.jpg)
Handstands
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/elevated-pike-pushups.jpg)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/static/elevated-pike-pushups.jpg)
Manage![](https://cdn.aworkoutaday.com/static/wall-hand-stand.jpg)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/static/wall-hand-stand.jpg)
Manage![](https://cdn.aworkoutaday.com/static/wall-hand-stand.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/wall-hand-stand.jpg)
Inch Worms
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/inch-worms-alt.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/inch-worms-alt.webp)
Leg Lifts from Reverse Planks (Hands)
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/reverse-plank-leg-lift.webp)
4 sets of 15-30s (ea. side)
![](https://cdn.aworkoutaday.com/animated/reverse-plank-leg-lift.webp)
Mountain Climbers
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/mountain-climbers.webp)
4 sets of 15-30s
![](https://cdn.aworkoutaday.com/animated/mountain-climbers.webp)
Manage![](https://cdn.aworkoutaday.com/animated/mountain-climbers-rotational.webp)
4 sets of 15-30s
![](https://cdn.aworkoutaday.com/animated/mountain-climbers-rotational.webp)
Manage![](https://cdn.aworkoutaday.com/static/mountain-climbers.jpg)
4 sets of 15-30s
![](https://cdn.aworkoutaday.com/static/mountain-climbers.jpg)
Manage![](https://cdn.aworkoutaday.com/animated/mountain-climbers-side-alt.webp)
4 sets of 15-30s
![](https://cdn.aworkoutaday.com/animated/mountain-climbers-side-alt.webp)
Manage![](https://cdn.aworkoutaday.com/static/mountain-climbers.jpg)
4 sets of 15-30s
![](https://cdn.aworkoutaday.com/static/mountain-climbers.jpg)
Manage![](https://cdn.aworkoutaday.com/static/mountain-climbers.jpg)
4 sets of 15-30s
![](https://cdn.aworkoutaday.com/static/mountain-climbers.jpg)
Peacock Plank
Requires proficiency of 50%
Pike
Requires proficiency of 50%
Plank to Pike
Requires proficiency of 50%
Planks (Forearms + Hands)
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/hand-plank.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/hand-plank.jpg)
Planks (Hands) + Arm Reach
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/plank-opposite-reach.jpg)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/static/plank-opposite-reach.jpg)
Manage![](https://cdn.aworkoutaday.com/animated/plank-alternating-reach.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/plank-alternating-reach.webp)
Planks (Hands) + Leg Reach
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/plank-leg-reach.jpg)
4 sets of 15-30s
![](https://cdn.aworkoutaday.com/static/plank-leg-reach.jpg)
Planks + Rows
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/renegade-row.webp)
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/renegade-row.webp)
Reverse Planks (Hands)
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/reverse-full-plank-alt.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/reverse-full-plank-alt.jpg)
Manage![](https://cdn.aworkoutaday.com/static/reverse-full-plank.jpg)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/static/reverse-full-plank.jpg)
Manage![](https://cdn.aworkoutaday.com/static/reverse-one-leg-plank.jpg)
4 sets of 15-30s holds (ea. side)
![](https://cdn.aworkoutaday.com/static/reverse-one-leg-plank.jpg)
Serratus Planks (Hands)
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/hand-plank.jpg)
4 sets of 15-30s
![](https://cdn.aworkoutaday.com/static/hand-plank.jpg)