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.

Standing Forward Folds

Postrequisites 18

Compass Stretch

Requires proficiency of 50%
Manage
4 sets of 15-30s holds (ea. side)

Firefly Hold

Requires proficiency of 50%
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds

Heron Stretch

Requires proficiency of 50%
Manage
4 sets of 15-30s holds

Horse Stretch w/ Forward Fold

Requires proficiency of 25%

Hurdler Stretch

Requires proficiency of 50%
Manage
4 sets of 15-30s holds (ea. side)

Inch Worms

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

L Sit

Requires proficiency of 50%
Manage
4 sets of 15-30s holds

Legs Behind Head

Requires proficiency of 50%
Manage
4 sets of 15-30s holds (ea. side)
Manage
4 sets of 15-30s holds

Pike Compressions

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

Pyramid Stretch

Requires proficiency of 50%
Manage
4 sets of 15-30s holds (ea. side)
Manage
4 sets of 15-30s holds (ea. side)

Revolved Forward Folds

Requires proficiency of 25%
Manage
4 sets of 15-30s holds (ea. side)
Manage
4 sets of 15-30s holds (ea. side)

Seated Forward Folds

Requires proficiency of 50%
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds (ea. side)

Seated Straddle Stretches

Requires proficiency of 50%
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds

Shoulder Pressing Hold

Requires proficiency of 50%
Manage
4 sets of 15-30s holds

Squats + Forward Fold

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

Standing Front Splits

Requires proficiency of 50%
Manage
4 sets of 15-30s holds (ea. side)
Manage
4 sets of 15-30s holds (ea. side)

Standing IT Band Stretches

Requires proficiency of 50%
Manage
4 sets of 15-30s holds (ea. side)

Standing Straddle Stretches

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
☆ Hold the peak of each rep for 1s.