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%

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.
▼

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 26

Banded Squats

Requires proficiency of 50%

Banded Squats🌐

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

Deadlift

Requires proficiency of 50%

Deadlift🌐

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

Deep Squats

Requires proficiency of 50%

Assisted Deep Squat Hold🌐

4 sets of 15-30s holds

⚠ Assisted Deep Squats🌐

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

Deep Squat Hold🌐

4 sets of 15-30s holds

⚠ Deep Squats🌐

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%

Front Squats🌐

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

Goblet Squats

Requires proficiency of 50%

Goblet Squats🌐

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

Hack Squats

Requires proficiency of 50%

Hack Squat🌐

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

Jump Squats

Requires proficiency of 50%

Jump Squats🌐

4 sets of 15-30s holds

Kettlebell Swings

Requires proficiency of 50%

⚠ Two-Handed Kettlebell Swings🌐

4 sets of 15-30s

Lateral Squat Walks

Requires proficiency of 50%

Lateral Squat Walks🌐

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

Lateral Squats

Requires proficiency of 50%

Assisted Lateral Squat🌐

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

Lateral Squat🌐

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

Matrix Squats

Requires proficiency of 50%

⚠ Assisted Matrix Squats🌐

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

⚠ Matrix Squats🌐

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

Offset Front Squats

Requires proficiency of 50%

Offset Front Squats🌐

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

Offset Overhead Squats

Requires proficiency of 50%

Offset Overhead Squats🌐

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

Overhead Squats

Requires proficiency of 50%

Wall Facing Squat🌐

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

Overhead Squats🌐

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

Rear Squats

Requires proficiency of 50%

Rear Squats🌐

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

Spanish Squats

Requires proficiency of 25%

Spanish Squats🌐

4 sets of 15-30s holds

Split Squats

Requires proficiency of 50%

Assisted Split Squat🌐

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

Split Squat🌐

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

Squat Holds

Requires proficiency of 25%

Squat Holds🌐

4 sets of 15-30s holds

Squat Presses

Requires proficiency of 50%

Squat Press🌐

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

Squat Throws

Requires proficiency of 50%

Squat Throws🌐

4 sets of 15-30s holds

Squats + Forward Fold

Requires proficiency of 50%

Frog Squat🌐

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

Star Jacks

Requires proficiency of 50%

Star Jacks🌐

4 sets of 15-30s holds

Suitcase Squats

Requires proficiency of 50%

Suitcase Squats🌐

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

One-Arm Suitcase Squats🌐

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

Sumo Deadlift

Requires proficiency of 50%

Sumo Deadlift🌐

2 sets of 12-15 reps
☆ 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.