| Excercise |
Beginner |
Intermediate |
Advanced |
| DB Stiff-Leg Deadlift |
Use Light weight/lower reps/ slower tempo |
Increase weight |
Heavier weight or higher reps |
| Glute Bridge |
Use bodyweight |
Add light weight or increase reps |
Add heavier weight |
| Lunges |
Reverse Lunge (add support of table or couch if needed) |
Alternating Forward Lunges |
Plyo Lunges or Pulsing Static Lunges |
| Alternating sliders |
Stepping |
Small Leap |
Jump |
| Squat Pulses |
Burnout-do as many reps as possible without rest |
Burnout-do as many reps as possible without rest |
Burnout-do as many reps as possible without rest |
