For some exercises, we provide regressions or alternatives within the workouts. Two arrows go in two opposite directions to the far right of the exercise. Click on that, and you will see the alternatives to the exercise prescribed.
You can also choose a completely different exercise by selecting "Search Exercise," which is located below the alternatives.
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 machine substitution for exercises such as the Back Squat or Front Squat within the workout. Just click on the arrows next to the exercise, and a machine alternative will pop up for you
