| Level | -2 | -1 | Main | -1 | -2 | -3 | Level |
|---|---|---|---|---|---|---|---|
| 1 | Kneeling Good Morning | 1 | |||||
| 2 | Kneeling Hip Hinge | 2 | |||||
| 3 | Sumo Good Morning | Good Morning | 3 | ||||
| 4 | Band Resisted Good Mornings | Standing Hip Hinge | Dumbell Romanian Deadlift | 4 | |||
| 5 | Romanian Deadlift with Band Resistance | Band Resisted DB RDL | 5 | ||||
| 6 | Snatch Grip Romanian Deadlift | Romanian Deadlift | 6 | ||||
| 7 | Hex Bar Deadlift | American KB Swings | Single Arm KB Swings | 7 | |||
| 8 | Sumo Deadlift | Russian KB Swings | Single Arm KB Swings | 8 | |||
| 9 | Deadlift | Single Arm KB Switch Swings | 9 | ||||
| 10 | Single Leg Good Morning with Band Resistance | Single Leg Good Morning | Band Resisted KB Swings | 10 | |||
| 11 | Single Leg Good Morning to Arabesque | Barbell Single Leg Romanian Deadlift | Bodyweight Single Leg Arabesque | 11 | |||
| 12 | Arabesque with Knees Together | Double DB Hip Hinge to Arabesque | Barbell Arabesque | DB or KB Arabesque | Double DB Arabesque | 12 |
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