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.

Bodyweight Squats

Prerequisites 2

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.
▼

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 27

Banded Squats

Requires proficiency of 50%
Manage

Banded Squats

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

Deadlift

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

Deep Squats

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

Deep Squats + Foward Fold

Requires proficiency of 50%

Front Squats

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

Goblet Squats

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

Granny Toss

Requires proficiency of 50%
Manage

Granny Toss

4 sets of 15-30s

Hack Squats

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

Jump Squats

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

Kettlebell Swings

Requires proficiency of 50%
Manage

⚠ Two-Handed Kettlebell Swings

4 sets of 15-30s

Lateral Squat Walks

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

Lateral Squats

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.

Matrix 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.

Offset Front Squats

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

Offset Overhead Squats

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

Overhead 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.

Rear Squats

Requires proficiency of 50%
Manage

Rear Squats

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

Spanish Squats

Requires proficiency of 25%
Manage
4 sets of 15-30s holds

Split Squats

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.

Squat Holds

Requires proficiency of 25%
Manage
4 sets of 15-30s holds

Squat Presses

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

Squat Throws

Requires proficiency of 50%
Manage

Squat Throws

4 sets of 15-30s

Squats + Forward Fold

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

Star Jacks

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

Suitcase Squats

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

One-Arm Suitcase Squats

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

Sumo Deadlift

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

Sumo 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.