Exercise

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Crow Stretch

Prerequisites 4

Child's Stretch

Requires proficiency of 50%

Child's Stretch🌐

4 sets of 15-30s holds
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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
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Hand Plank🌐

4 sets of 15-30s holds
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Decline Plank🌐

4 sets of 15-30s holds
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One-Arm Plank🌐

4 sets of 15-30s holds (ea. side)
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One-Leg Plank🌐

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

4 sets of 15-30s holds
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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