VARIATION LANGUAGE
Variations are intentional changes to an exercise, like adjusting tempo, range of motion, or body position, to increase time under tension and create progressive overload.
You’ll also see others (like hinge spine, pulses, holds, feet angles, hand angles, etc…), but the most common ones are listed here.
POTENTIAL ABBREVIATIONS
BP = Back Platform
BC = Back Carriage
C = Carriage
PLANK C = Plank Crunch
LB = Low Bars
HB = High Bars
BHB = Back High Bars
TW = Twisted
WB = Wheelbarrow
MC = Mountain Climbers
DANCING
(SIDE TO SIDE)
Some examples that use “DANCING”
Dancing Plank Crunch
Dancing Super Crunch
TWIST // TWISTED
(SINGLE SIDED)
Some examples that use “TWIST//TWISTED”
Twisted Saw
Twisted Plank Crunch
Mermaid Twist
STARFISH
(FEET HIP WIDTH DISTANCE APART)
Some examples that use “STARFISH”
Starfish Forearm Plank to Pike
Starfish Plank Crunch
BUTTERFLY
(HEELS TOGETHER KNEES APART)
Some examples that use “BUTTERFLY”
Butterfly Knee Strap Crunch
Butterfly Kneeling Crunch
Butterfly Wheelbarrow
MATRIX
(SIDE, MIDDLE, SIDE)
Some examples that use “MATRIX”
Matrix Super Crunch
Matrix Plank Crunch
Matrix Low Crunch
DIAMOND
(HAND POSITION THUMB & FIRST FINGERS TOGETHER)
Some examples that use “DIAMOND”
Diamond Push-Ups
Diamond Cobra
Diamond Plank to Pike
PYRAMID
(ADDING A REP EACH TIME OR STARTING WITH A HIGH NUMBER AND DECREASING WITH EACH REP)
Some examples that use “PYRAMID”
Burpees with Pyramid Push-Ups (add 2 each time)
Plank to Pike with Pyramid Plank Jacks (add 1 each time)
COMBO
(ALTERNATING BETWEEN TWO MOVES)
Some examples that use “COMBO”
Platform Lunge & Carriage Kick Combo
Plank to Pike & Plank Crunch Combo
WB & Cobra Combo
SINGLE OR ONE LEG // ARM // SIDE
(SINGLE SIDE: SIDE THAT’S CREATING THE CONTRACTION)
Some examples that use “SL”
Single Leg Squat
Single Leg Burpees
Single Leg TW WB
Single Leg Hamstring Curl
CROSSOVER
(CURTSY POSITIONING FOR LEGS & FEET)
Some examples that use “CROSSOVER”
Crossover Floor Lunge
Crossover Stationary Lunge
Crossover Back Platform Lunge
SPLIT SQUAT STANCE
(LEGS IN SPLIT SQUAT POSITION)
Some examples that use “SSS”
Kneeling Chest Opener w/ Split Squat
Kneeling Arm Circles w/ Split Squat
Kneeling Newspaper
FLYING
(HOVERING THE BODY)
Some examples that use “FLYING”
Flying Oblique Sweep
Flying Donkey Kicks
Flying Super Lunge Row
Flying Single Leg Tricep Extension
TWISTER FEET
(FOOT PLACEMENT)
Some examples that use “TWISTER FEET”
Saw with Twister Feet
Plank Crunch with Twister Feet
Stingray with Twister Feet
CHOPSTICKS FEET
(FOOT PLACEMENT)
Some examples that use “CHOPSTICKS FEET”
Saw with Chopsticks Feet
Plank Crunch with Chopsticks Feet
Stingray with Chopsticks Feet
LEANING TOWER
(BODY POSITION)
Both a move and variation. Examples:
Kneeling Shoulder Press x Leaning Tower
Newspaper x Leaning Tower
Kneeling Serve the Platter x Leaning Tower
IN SUMMARY
Variations are meant to add challenges, different contractions, and stimulation in routines. Although there will always be various kinds of variations in routines, these are some of the basics to help with unification in language and understanding.