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.

Side Plank (Hands)

Prerequisites 1

Side Plank (Forearms)

Requires proficiency of 50%

Side Forearm Knee Plank🌐

4 sets of 15-30s holds (ea. side)
▼

Forearm Side Plank🌐

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

Hand Plank Thread the Needle

Requires proficiency of 50%

Hand Plank Thread the Needle🌐

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

Side Plank (Hands) with Hip Lift

Requires proficiency of 50%

Side Plank with Hip Lifts🌐

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

Side Star Plank (Hands)

Requires proficiency of 50%

Side Star Plank🌐

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

Side Plank with Leg Lifts🌐

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

Wild Thing

Requires proficiency of 50%

Wild Thing🌐

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