A Workout a Day
Exercises
Exercise Variation
Exercise
Exercise
Hand to Big Toe Stretch (Side)
Ignore this exercise and all of its variations for all sections.
Progress or regress exercises to switch between easier and harder variations.
Progression
Progress or regress an exercise's progression level to switch to an easier or harder variation.
Hand to Big Toe Stretch (Side)
Side Reclining Big Toe Stretch
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⚠
Side Standing Big Toe Stretch
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Prerequisites
3
Frog Stretch (Mandukasana)
Requires proficiency of 75%
Manage
Frog Stretch (Mandukasana)
4 sets of 15-30s holds
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Lateral Squats
Requires proficiency of 75%
Manage
Assisted Lateral Squat
2 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
▼
Manage
Lateral Squat
Kettlebells | Medicine Ball
Barbell
Dumbbells
2 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
▼
Lateral Lunges
Requires proficiency of 75%
Manage
Assisted Lateral Lunge
2 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
▼
Manage
Lateral Lunge
Dumbbells | Kettlebells
Barbell
Resistance Bands
2 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
▼
Postrequisites
1
Side Splits
Requires proficiency of 50%
Manage
Half Side Splits
4 sets of 15-30s holds (ea. side)
Manage
⚠
Side Splits
4 sets of 15-30s holds
