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.

Baby Crow Stretch

Prerequisites 4

Child's Stretch

Requires proficiency of 50%

Child's Stretch🌐

4 sets of 15-30s holds
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Deep Squats

Requires proficiency of 50%

Assisted Deep Squat Hold🌐

4 sets of 15-30s holds
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⚠ Assisted Deep Squats🌐

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

4 sets of 15-30s holds
▼

⚠ Deep Squats🌐

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

Planks (Forearms)

Requires proficiency of 50%

Forearm Knee Plank🌐

4 sets of 15-30s holds
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Forearm Plank🌐

4 sets of 15-30s holds
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Decline Forearm Plank🌐

4 sets of 15-30s holds
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Extended Forearm Plank🌐

4 sets of 15-30s holds
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One-Arm Forearm Plank🌐

4 sets of 15-30s holds (ea. side)
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One-Leg Forearm Plank🌐

4 sets of 15-30s holds (ea. side)
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One-Arm One-Leg Forearm Plank🌐

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

Requires proficiency of 50%

Ragdoll Stretch🌐

4 sets of 15-30s holds
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