A Workout a Day
Exercises
Exercise
Exercise
Clutch Flags
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 swap to an easier or harder variation.
Clutch Flags
The Grip
🌐
▼
Single-Leg Diagonal Flag
🌐
▼
Bent-Knee Diagonal Flag
🌐
▼
Full Diagonal Flag
🌐
▼
Tuck Clutch Flag
🌐
▼
Single-Leg Clutch Flag
🌐
▼
Bent-Knee Clutch Flag
🌐
▼
Clutch Flags
🌐
▼
Prerequisites
3
Lying Leg Raises
Requires proficiency of 75%
Knee Raises
🌐
▼
Full Leg Raises
🌐
▼
Pullups
Requires proficiency of 75%
Jackknife Pullups
🌐
Pullup Bar | Gymnastic Rings
▼
Assisted Pullups
🌐
Pullup Bar | Gymnastic Rings
Resistance Bands
▼
Pullup Negatives
🌐
Pullup Bar | Gymnastic Rings
▼
Pullups
🌐
Pullup Bar | Gymnastic Rings
▼
Pushups
Requires proficiency of 75%
Wall Pushups
🌐
▼
Incline Pushups
🌐
▼
Knee Pushups
🌐
▼
Full Pushups
🌐
Resistance Bands
Gymnastic Rings
▼
Mike Tyson Pushups
🌐
▼
Decline Pushups
🌐
Wrist Pain (Dumbbells)
Resistance Bands
▼
Narrow Pushups
🌐
Medicine Ball | Slam Ball
▼
Side Staggered Pushups
🌐
▼
Archer Pushups
🌐
▼
⚠
One-Arm Pushups
🌐
▼
