Exercise Variation

Variation - Warmup Activation/Mobilization
Ignore this variation for just this section.
Refresh this variation—the next workout will try and select a new exercise variation if available.
Customize how long you want to see exercises before they refresh.
0
Add a delay before this variation is recycled from your workouts.
The Weekly Training Volume Targets feature takes precedence over this.
0
Add a delay before this variation is recirculated back into your workouts.
This may not apply if there are no other exercises available.
Track how many sets and reps you complete.
Track how much weight you are able to lift.
Extra Light Band
Light Band
Midweight Band
Heavy Band
Extra Heavy Band
Sets
Reps/Secs
Weight
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.

Hip Thrusts

Prerequisites 1

Glute Bridges

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼
Manage
4 sets of 15-30s holds
▼
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼
Manage
4 sets of 15-30s holds (ea. side)
▼
Postrequisites 3

Deadlift

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Romanian Deadlift

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Sumo Deadlift

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.