Exercise
Progress or regress exercises to switch between easier and harder variations.
Progress or regress an exercise's progression level to swap to an easier or harder variation.
Pike Planks
Prerequisites 1
Hand Planks
Requires proficiency of 50%
Knee Hand Plank🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
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High Plank w/ Leg Lifts🌐
2 sets of 12-15 reps (ea. side)
First time? Take it easy working the new movement and focus on your form.
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Hand Plank🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
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Decline Plank🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
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One-Arm Plank🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
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One-Leg Plank🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
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X-Plank🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
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Extended Plank🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
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One-Arm One-Leg Plank🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
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Postrequisites 4
Handstand Pushups
Requires proficiency of 50%
⚠ Wall Handstand Pushups🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
Handstands
Requires proficiency of 50%
Elevated Pike Plank Walk🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
Wall Walking Handstand🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
Half Handstand🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
Handstand🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
Wall Handstand🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
Pike Pushups
Requires proficiency of 50%
Pike Pushups🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
Elevated Pike Pushups🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
Plank to Pike
Requires proficiency of 50%
Plank to Pike Jumps🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
Stability Ball Pike🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
