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.

Sumo Deadlift

Prerequisites 4

Bodyweight Squats

Requires proficiency of 50%

Assisted Squats🌐

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

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

Glute Bridges

Requires proficiency of 50%

Glute Bridge🌐

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

Glute Bridge Hold🌐

4 sets of 15-30s holds
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One-Leg Glute Bridge🌐

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

One-Leg Glute Bridge Hold🌐

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

Requires proficiency of 50%

Hip Thrust Hold🌐

4 sets of 15-30s holds
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Hip Thrusts🌐

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

One-Leg Hip Thrust Hold🌐

4 sets of 15-30s holds (ea. side)
▼

One-Leg Hip Thrusts🌐

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

Sumo Squats

Requires proficiency of 50%

Assisted Sumo Squats🌐

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

Sumo Squats🌐

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