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.

Romanian Deadlift

Prerequisites 4

Deadlift

Requires proficiency of 50%

Deadlift🌐

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

Glute Bridges

Requires proficiency of 50%

Glute Bridge🌐

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

Glute Bridge Hold🌐

4 sets of 15-30s holds
▼

One-Leg Glute Bridge🌐

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

One-Leg Glute Bridge Hold🌐

4 sets of 15-30s holds (ea. side)
▼

Hip Thrusts

Requires proficiency of 50%

Hip Thrust Hold🌐

4 sets of 15-30s holds
▼

Hip Thrusts🌐

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

One-Leg Hip Thrust Hold🌐

4 sets of 15-30s holds (ea. side)
▼

One-Leg Hip Thrusts🌐

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

Straight-Leg Ball Pickup

Requires proficiency of 50%

Straight Leg Ball Pickup🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼
Postrequisites 3

Romanian Deadlift + Knee Drive

Requires proficiency of 50%

One-Leg Romanian Deadlift with Knee Drive🌐

2 sets of 12-15 reps (ea. side)

Romanian Deadlift + Reach

Requires proficiency of 50%

One-Leg Romanian Deadlift with Reach🌐

2 sets of 12-15 reps (ea. side)

Stiff-Legged Deadlift

Requires proficiency of 75%

⚠ Stiff-Legged Deadlift🌐

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