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.

Crow Stretch

Prerequisites 4

Child's Stretch

Requires proficiency of 50%

Child's Stretch🌐

4 sets of 15-30s holds
▼

Deep Squats

Requires proficiency of 50%

Assisted Deep Squat Hold🌐

4 sets of 15-30s holds
▼

⚠ Assisted Deep Squats🌐

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

Deep Squat Hold🌐

4 sets of 15-30s holds
▼

⚠ Deep Squats🌐

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

Planks (Hands)

Requires proficiency of 50%

Knee Hand Plank🌐

4 sets of 15-30s holds
▼

Hand Plank🌐

4 sets of 15-30s holds
▼

Decline Plank🌐

4 sets of 15-30s holds
▼

One-Arm Plank🌐

4 sets of 15-30s holds (ea. side)
▼

One-Leg Plank🌐

4 sets of 15-30s holds (ea. side)
▼

X-Plank🌐

4 sets of 15-30s holds
▼

Extended Plank🌐

4 sets of 15-30s holds
▼

One-Arm One-Leg Plank🌐

4 sets of 15-30s holds (ea. side)
▼

Ragdoll Stretch

Requires proficiency of 50%

Ragdoll Stretch🌐

4 sets of 15-30s holds
▼
Postrequisites 4

Crane Stretch

Requires proficiency of 50%

Crane Stretch🌐

4 sets of 15-30s holds

Flying Crow Stretch

Requires proficiency of 50%

Assisted Flying Crow Stretch🌐

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

Flying Crow Stretch🌐

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

Peacock Plank

Requires proficiency of 50%

Assisted Peacock Plank🌐

4 sets of 15-30s holds

Peacock Plank🌐

4 sets of 15-30s holds

Side Crow Stretch

Requires proficiency of 50%

Side Crow🌐

4 sets of 15-30s holds

Side Crow One-Leg Extended🌐

4 sets of 15-30s holds

Side Crow Legs Extended🌐

4 sets of 15-30s holds