Exercise Variation

Exercise
Ignore this exercise and all of its variations for all sections.
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Progress or regress an exercise's progression level to switch to an easier or harder variation.

Hip Thrusts

Prerequisites 1

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)
▼
Postrequisites 3

Deadlift

Requires proficiency of 50%

Deadlift🌐

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

Romanian Deadlift

Requires proficiency of 50%

⚠ Romanian Deadlift🌐

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

⚠ Split Stance Romanian Deadlift🌐

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

⚠ One-Leg Romanian Deadlift🌐

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

Sumo Deadlift

Requires proficiency of 50%

Sumo Deadlift🌐

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