Manage Exercise Variation
Exercise
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%
Tibial Rotation
Requires proficiency of 50%
Postrequisites 25
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%
Manage
4 sets of 15-30s holds
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
Goblet Squats
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%
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.
Overhead Squats
Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
Overhead Squats
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Rear Squats
Requires proficiency of 50%
Spanish Squats
Requires proficiency of 25%
Manage
Spanish Squats
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
Suitcase Squats
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