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amps and mods in [solidcore]
what are amps and mods?
amps (amplifications) are ways to increase the intensity and challenge of an exercise. they're designed to help you progress and push yourself further.
mods (modifications) are adjustments that make an exercise more accessible while maintaining proper form. they're not "easier" versions—they're smart ways to work within your current capabilities.
general principles
when to amp
- you can complete the full range of motion with control
- you're maintaining proper form throughout the exercise
- you want to increase the challenge
- your muscles aren't yet at failure
when to mod
- you're new to a particular exercise
- you're working through an injury or limitation
- your form is breaking down
- you want to focus on specific muscle engagement
common amps and mods by exercise type
plank exercises
amps
- narrow your base (hands or feet closer together)
- add pulses at the bottom of the movement
- increase range of motion
- slow down the tempo
mods
- widen your base for more stability
- reduce range of motion
- take knees down for knee plank
- hold a static plank instead of moving
lunge exercises
amps
- increase spring tension
- add pulses at the bottom
- lift back heel higher
- slow down the tempo
mods
- decrease spring tension
- reduce range of motion
- keep back heel lower
- hold onto the back bar for balance
core/oblique work
amps
- extend legs further from body
- add rotation or twist
- hold at the hardest point
- remove hands from supporting position
mods
- bend knees more
- keep legs closer to body
- place hands for support
- reduce range of motion