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

Bodyweight Squats

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼

Tibial Rotation

Requires proficiency of 50%
Manage

Banded Tibial Internal Rotation

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

Crow Stretch

Requires proficiency of 50%
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds

Deep Squats + Foward Fold

Requires proficiency of 50%

Deep Squats + Thoracic Rotation

Requires proficiency of 50%
Manage
2 sets of 12-15 reps (ea. side)
Hold the peak of each rep for 1s.
Manage
4 sets of 15-30s holds (ea. side)

Side Lunge Stretch

Requires proficiency of 25%
Manage
4 sets of 15-30s holds (ea. side)