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.

Deep Squats

Prerequisites 3

Ankle Mobilization

Requires proficiency of 50%

Half-Kneeling Ankle Rocks🌐

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

Ankle Mobility Drill🌐

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

Bodyweight Squats

Requires proficiency of 50%

Assisted Squats🌐

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

Box Squats🌐

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

Air Squats🌐

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

Narrow Squats🌐

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

Front Staggered Squats🌐

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

Assisted One-Leg Squats🌐

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

One-Leg Box Squats🌐

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

One-Leg Squats🌐

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

Tibial Rotation

Requires proficiency of 50%

Banded Tibial Internal Rotation🌐

4 sets of 15-30s holds (ea. side)
▼

Tibial Rotation🌐

2 sets of 12-15 reps (ea. side)
Hold the peak of each rep for 1s.
▼
Postrequisites 5

Baby Crow Stretch

Requires proficiency of 50%

One-Leg Baby Crow Stretch🌐

4 sets of 15-30s holds

Baby Crow Stretch🌐

4 sets of 15-30s holds

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

Deep Squats + Foward Fold

Requires proficiency of 50%

Deep Squats + Thoracic Rotation

Requires proficiency of 50%

Deep Squat w/ Thoracic Rotation🌐

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

Revolved Deep Squat Hold🌐

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

Side Lunge Stretch

Requires proficiency of 25%

Side Lunge Stretch🌐

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