Exercise
Progress or regress exercises to switch between easier and harder variations.
Progress or regress an exercise's progression level to swap to an easier or harder variation.
Standing Forward Folds
Postrequisites 18
Firefly Hold
Requires proficiency of 50%
One-Leg Firefly Hold🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
Firefly Hold🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
Head-to-Knee Stretches
Requires proficiency of 50%
Supported Head-to-Knee🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
Head-to-Knee🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
Half Lotus Bound Head-to-Knee🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
Heron Stretch
Requires proficiency of 50%
Heron Stretch🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
Horse Stretch w/ Forward Fold
Requires proficiency of 25%
Horse Stretch w/ Forward Fold🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
Humble Flamingo Stretches
Requires proficiency of 50%
Humble Flamingo Stretch🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
Hurdler Stretch
Requires proficiency of 50%
Hurdler Stretch🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
Inch Worms
Requires proficiency of 50%
Inch Worms🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
L Sit
Requires proficiency of 50%
Pike Compressions
Requires proficiency of 50%
Pike Compressions🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
Pyramid Stretch
Requires proficiency of 50%
Pyramid Stretch🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
Pyramid Stretch w/ Arms Behind🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
Revolved Forward Folds
Requires proficiency of 25%
Revolved Forward Fold🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
Bound Forward Fold🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
Seated Legs Behind Head
Requires proficiency of 50%
⚠ One Leg Behind Head🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
⚠ Moon Bird🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
⚠ One Leg Behind Head Head-to-Knee🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
⚠ Legs Behind Head🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
Shoulder Pressing Hold
Requires proficiency of 50%
Assisted Shoulder Pressing Hold🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
Shoulder Pressing Hold🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
Squats + Forward Fold
Requires proficiency of 50%
Frog Squat🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
Standing Front Splits
Requires proficiency of 50%
⚠ Standing Front Splits Against Wall🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
⚠ Standing Front Splits🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
Standing IT Band Stretches
Requires proficiency of 50%
Standing IT Band Stretch🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
Standing Legs Behind Head
Requires proficiency of 50%
⚠ Standing One Leg Behind Head🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
⚠ Standing One Leg Behind Head w/ Forward Fold🌐
4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
Standing Straddle Stretches
Requires proficiency of 50%
Middle Split Hinge🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
Standing Straddle Stretch🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
Wide Leg Squat Stretch🌐
2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
Wide Legged Forward Fold w/ Arms Behind🌐
4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.