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.

Side Plank (Forearms)

Postrequisites 10

Copenhagen Plank (Forearms)

Requires proficiency of 50%

Supported Copenhagen Plank 1🌐

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

Supported Copenhagen Plank 2🌐

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

Copenhagen Plank🌐

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

Copenhagen Plank (Forearms) + Leg Lifts

Requires proficiency of 50%

Copenhagen Plank with Leg Lift🌐

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

Forearm Plank Thread the Needle

Requires proficiency of 50%

Forearm Plank Thread the Needle🌐

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

Forearm Side Plank Clamshells

Requires proficiency of 25%

Forearm Side Plank Clamshells🌐

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

Powell Raise from Forearm Side Plank

Requires proficiency of 50%

Side Plank Powell Raise🌐

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

Rotating Plank

Requires proficiency of 50%

Rotating Plank🌐

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

Side Plank (Forearms) with Hip Lift

Requires proficiency of 50%

Forearm Side Plank with Hip Lifts🌐

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

Side Plank (Forearms) with Torso Rotation

Requires proficiency of 50%

Side Plank (Hands)

Requires proficiency of 50%

Side Plank🌐

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

Side Star Plank (Forearms)

Requires proficiency of 50%

Forearm Side Star Plank🌐

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

Forearm Side Plank with Leg Lifts🌐

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