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.

Shoulder Pressing Hold

Prerequisites 2

Standing Forward Folds

Requires proficiency of 50%

Dangling Stretch🌐

4 sets of 15-30s holds
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Standing Half Forward Fold🌐

4 sets of 15-30s holds
▼

Standing Forward Fold🌐

4 sets of 15-30s holds
▼

Wrist Flexion & Extension Mobility

Requires proficiency of 50%

Wrist Flexion & Extension Stretches🌐

4 sets of 15-30s holds (ea. side)
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Postrequisites 3

Firefly Hold

Requires proficiency of 50%

Elephant Trunk Stretch🌐

4 sets of 15-30s holds

One-Leg Firefly Hold🌐

4 sets of 15-30s holds

Firefly Hold🌐

4 sets of 15-30s holds

Flying Crow Stretch

Requires proficiency of 50%

Assisted Flying Crow Stretch🌐

4 sets of 15-30s holds (ea. side)

Flying Crow Stretch🌐

4 sets of 15-30s holds (ea. side)

Rooster Stretch

Requires proficiency of 50%

Rooster Stretch🌐

4 sets of 15-30s holds