Full Body Strength Training
⏱ 20-45 min
📆 3-5 x per week, 10 weeks
How to do pulling exercises: https://www.marklauren.com/blog/category/tools/
Weeks 1-6 have 3 strength training days per week Monday, Wednesday, and Friday with optional active recovery Tuesday and Thursday.
Weeks 7-10 have 4 strength training days per week Monday, Tuesday, Thursday, and Friday with optional active recovery on Wednesday.
Full Body Workout
90-Day Warm Up
Chin Up and Military Press Ladder (starts: 11:50)
Bulgarian Split Squat Ladder (18:45)
Let Me Up and Push Up Ladder (29:45)
Pistol Squat Ladder (36:35)
90-Day Cool Down (40:00)
Full Body Workout
Side Lunge with Glute Hip Up (starts at: 1:20)
Contra Press with Hitch Hiker (14:00)
Negative Pull Up with Single Arm Cuff (25:00)
Mountain Climber with Side V-up (35:!5)
How to do Pull Ups at home:
https://marklauren.com/blog/tutorials/pull-ups/
Stack 1
T Arm Crawl
Abductor Slide
S2S
Step Elbow Drop
Step Up
Stack 2
Y Arm Crawl
Glute Blaster
Pelvic Tilts
Step Kickout
Forward Step Up
Stack 3
Hitch Hiker
Scorpion Kick
Pivot Step
Step Starfish
Backward Step Up
Full Body Workout
10 x 10 second sets with 10 second rest intervals for each exercise
Chin Ups: lats, biceps, forearms, chest, rear delts, core, spinal erectors, glutes
Military Press: shoulders, traps, triceps, forearms, spinal erectors, hip flexors, quads, hamstrings
Iron Mikes: quads, gl...
Full Body Workout
Tumbleweed 1 (starts: 1:50)
Squat
Parallel Leg Crunch
Squat Wheel
Pyro (13:10)
Skydiver
Deadlift to Squat
Burpee
Firefly (25:50)
S Reach
Starfish Pillar
Saxon Lunge
