Exercise

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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🌐

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

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.