For some exercises, we provide regressions or alternates within the workouts. If there is an arrow to the left of the exercise you can click to open up a drop down that will provide an alternate.
If the alternate does not work for you, and is not listed in the workouts or below, please reach out to us via the chat bubble and we can provide another exercise!
Strict Toes to Bar
Banded reverse crunches or hanging knee tucks
Strict Pull Ups
Banded pull ups
Partner assisted pull ups
Lat pull down
Table body row
Pillowcase door row
Handstand Walk
Quadruped crawl
Pike handstand shoulder tap
Dumbbell bear crawl
Handstand Push Up
Pike handstand push up
Double Unders
Dumbbell Suitcase Lateral Hops over stick or dumbbell, 5-10lbs/hand
Single Unders x 2 per prescribed Double Unders
Jump with penguin taps (tap hips twice per jump)
High knees run in place
Butt kickers
Sled Push/Pull
Band pull through
Plate push or pull
Dumbbell bear crawl
GHD Hip Extension
Supine hip extension
Rig one up with a bench and barbell
Hook feet under a bench while lying prone on top
Use a ball or side of a couch
Machines
We usually provide a non machine substitution for these exercises within the workout, if you click on the exercise it will open up a drop-down with an alternate.
