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.
Planks (Forearms)
Postrequisites 13
Body Saw
Requires proficiency of 75%
Manage![](https://cdn.aworkoutaday.com/static/ring-body-saw.jpg)
Ring Body Saw
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/static/ring-body-saw.jpg)
Churn the Pot
Requires proficiency of 75%
Manage![](https://cdn.aworkoutaday.com/static/stir-the-pot.jpg)
Churn the Pot on Ball
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/stir-the-pot.jpg)
Baby Crow Stretch
Requires proficiency of 50%
Dolphin + Plank
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/dolphin-plank.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/dolphin-plank.webp)
Manage![](https://cdn.aworkoutaday.com/animated/dolphin-plank.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/dolphin-plank.webp)
Forearm Headstand
Requires proficiency of 50%
Leg Lifts from Reverse Planks (Forearms)
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/reverse-one-leg-plank-alt.jpg)
4 sets of 15-30s (ea. side)
![](https://cdn.aworkoutaday.com/static/reverse-one-leg-plank-alt.jpg)
Planks (Forearms + Hands)
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/hand-plank.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/hand-plank.jpg)
Planks (Forearms) + Arm Reach
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/plank-opposite-reach.jpg)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/static/plank-opposite-reach.jpg)
Manage![](https://cdn.aworkoutaday.com/animated/forearm-plank-reach.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/forearm-plank-reach.webp)
Planks (Forearms) + Leg Reach
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/plank-leg-reach.jpg)
4 sets of 15-30s
![](https://cdn.aworkoutaday.com/static/plank-leg-reach.jpg)
Reverse Planks (Forearms)
Requires proficiency of 50%
Rotating Plank
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/forearm-plank-reach-through.webp)
2 sets of 12-15 reps (ea. side)
Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/forearm-plank-reach-through.webp)
Serratus Planks (Forearms)
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/forearm-plank.jpg)
4 sets of 15-30s
![](https://cdn.aworkoutaday.com/static/forearm-plank.jpg)
Side-to-Side Plank (Forearms)
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/forearm-plank-side-to-side.webp)
4 sets of 15-30s
![](https://cdn.aworkoutaday.com/animated/forearm-plank-side-to-side.webp)