A Workout a Day
Exercises
Exercise Variation
Exercise
Exercise
Deep Squats + Foward Fold
Ignore this exercise and all of its variations for all sections.
Progress or regress exercises to switch between easier and harder variations.
Progression
Progress or regress an exercise's progression level to switch to an easier or harder variation.
Deep Squats + Foward Fold
Deep Squat Hold w/ Forward Fold
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Prerequisites
2
Bodyweight Squats
Requires proficiency of 50%
Manage
Assisted Squats
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
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Manage
Box Squats
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
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Manage
Air Squats
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
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Manage
Narrow Squats
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
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Manage
Front Staggered Squats
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
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Manage
Assisted One-Leg Squats
2 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
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Manage
One-Leg Box Squats
2 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
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Manage
One-Leg Squats
2 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
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Deep Squats
Requires proficiency of 50%
Manage
Assisted Deep Squat Hold
4 sets of 15-30s holds
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Manage
⚠
Assisted Deep Squats
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
▼
Manage
Deep Squat Hold
4 sets of 15-30s holds
▼
Manage
⚠
Deep Squats
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
▼