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.

Planks (Forearms)

Postrequisites 13

Body Saw

Requires proficiency of 75%

Ring Body Saw🌐

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

Churn the Pot

Requires proficiency of 75%

Churn the Pot on Ball🌐

4 sets of 15-30s holds

Baby Crow Stretch

Requires proficiency of 50%

One-Leg Baby Crow Stretch🌐

4 sets of 15-30s holds

Baby Crow Stretch🌐

4 sets of 15-30s holds

Dolphin + Plank

Requires proficiency of 50%

Forearm Plank to Dolphin🌐

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

Forearm Plank to One-Leg Dolphin🌐

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

Forearm Headstands

Requires proficiency of 50%

⚠ Wall Supported Forearm Headstand🌐

4 sets of 15-30s holds

⚠ Forearm Headstand🌐

4 sets of 15-30s holds

⚠ Forearm Straddle Headstand🌐

4 sets of 15-30s holds

Leg Lifts from Reverse Planks (Forearms)

Requires proficiency of 50%

Single Leg Lift from Reverse Forearm Plank🌐

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

Planks (Forearms + Hands)

Requires proficiency of 50%

High Low Plank🌐

4 sets of 15-30s holds

Planks (Forearms) + Arm Reach

Requires proficiency of 50%

Forearm Plank with Alternating Opposite Reach🌐

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

Forearm Plank with Alternating Reach🌐

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

Planks (Forearms) + Leg Reach

Requires proficiency of 50%

Reverse Planks (Forearms)

Requires proficiency of 50%

Chinese Back Plank🌐

4 sets of 15-30s holds

Reverse Forearm Plank🌐

4 sets of 15-30s holds

Reverse One-Leg Forearm Plank🌐

4 sets of 15-30s holds (ea. side)

Rotating Plank

Requires proficiency of 50%

Rotating Plank🌐

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

Serratus Planks (Forearms)

Requires proficiency of 50%

Side-to-Side Plank (Forearms)

Requires proficiency of 50%