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

Glute Bridges

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼
Manage
4 sets of 15-30s holds
▼
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼
Manage
4 sets of 15-30s holds (ea. side)
▼

Hip Thrusts

Requires proficiency of 50%
Manage
4 sets of 15-30s holds
▼
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼
Manage
4 sets of 15-30s holds (ea. side)
▼
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼

Straight-Leg Ball Pickup

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼
Postrequisites 3

Romanian Deadlift + Knee Drive

Requires proficiency of 50%

Romanian Deadlift + Reach

Requires proficiency of 50%
Manage
2 sets of 12-15 reps (ea. side)

Stiff-Legged Deadlift

Requires proficiency of 75%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.